Healthy Grilled Mediterranean Bowl (Printer-Friendly)

Charred vegetables and grilled protein over fluffy quinoa with tangy tzatziki and Mediterranean toppings.

# What You Need:

→ Protein & Main

01 - 4 boneless, skinless chicken breasts (about 1.5 pounds) or 16 oz halloumi, sliced into 0.5-inch pieces
02 - 2 tablespoons extra-virgin olive oil, plus more for drizzling
03 - 2 tablespoons fresh lemon juice
04 - 3 cloves garlic, minced
05 - 1 teaspoon dried oregano
06 - 0.5 teaspoon ground cumin
07 - 0.5 teaspoon salt, plus more to taste
08 - 0.25 teaspoon freshly ground black pepper

→ Grains

09 - 1 cup quinoa, rinsed and drained
10 - 2 cups low-sodium chicken or vegetable broth

→ Vegetables

11 - 1 medium zucchini, cut into 0.5-inch rounds
12 - 1 red bell pepper, cored and quartered
13 - 1 small eggplant, cut into 0.5-inch rounds
14 - 1 pint cherry tomatoes, whole
15 - 0.5 red onion, cut into eight wedges
16 - 1 can (15 ounces) chickpeas, drained and rinsed
17 - 1 medium cucumber, diced

→ Toppings

18 - 0.25 cup Kalamata olives, pitted and halved
19 - 0.25 cup crumbled feta cheese
20 - 2 tablespoons fresh parsley, chopped

→ Tzatziki Sauce

21 - 1 cup plain Greek yogurt
22 - 0.5 cucumber, peeled, seeded, and grated
23 - 1 clove garlic, minced
24 - 1 tablespoon fresh lemon juice
25 - 1 tablespoon fresh dill, chopped or 1 teaspoon dried dill
26 - 1 teaspoon olive oil
27 - Salt and pepper to taste

# How To Make It:

01 - Squeeze excess moisture from grated cucumber using paper towels. In a bowl, combine yogurt, cucumber, garlic, lemon juice, dill, olive oil, salt, and pepper. Stir well, cover, and refrigerate while preparing remaining components.
02 - In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, cumin, salt, and pepper. Add chicken or halloumi and toss to coat. Transfer half the marinade to a separate bowl and add zucchini, bell pepper, eggplant, tomatoes, onion, and chickpeas. Toss to coat evenly. Cover both bowls and marinate for at least 30 minutes, preferably overnight.
03 - In a medium saucepan, bring broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
04 - Preheat a grill or grill pan over medium-high heat. Lightly oil the grates or pan surface.
05 - Place marinated chicken or halloumi on the grill. Grill chicken 6 to 8 minutes per side until cooked through with internal temperature of 165°F, or halloumi 2 to 3 minutes per side until golden grill marks appear. Remove and rest for 5 minutes, then slice chicken if using.
06 - Using a grill basket or directly on grates, cook zucchini, eggplant, bell pepper, tomatoes, onion, and chickpeas for 4 to 6 minutes, turning occasionally, until tender-crisp with charred spots.
07 - Divide cooked quinoa among four bowls. Top each with sliced chicken or halloumi, grilled vegetables, diced cucumber, olives, and crumbled feta cheese.
08 - Drizzle each bowl with extra-virgin olive oil and a generous portion of tzatziki sauce. Garnish with chopped parsley and fresh lemon juice if desired. Serve immediately while warm.

# Expert Advice:

01 -
  • Every ingredient pulls its weight, so you finish feeling satisfied without that heavy, sluggish feeling.
  • The colors alone make you want to dig in, and the mix of smoky char and cool tzatziki keeps your fork moving.
  • It scales up beautifully for meal prep and tastes even better the next day when the quinoa soaks up all those juices.
02 -
  • If you skip squeezing the cucumber for the tzatziki, you'll end up with a watery sauce that slides right off your bowl instead of clinging to everything.
  • Marinating for at least thirty minutes makes a real difference, but if you can leave it overnight, the flavors deepen and the protein stays incredibly tender.
  • Don't crowd the grill or your vegetables will steam instead of char, so work in batches if you need to.
03 -
  • Let your chicken or halloumi rest after grilling so the juices redistribute and every bite stays moist instead of dry.
  • Grill your vegetables in a single layer and resist the urge to move them around too much, the char only develops when they sit still and make contact with the heat.
  • Taste your tzatziki before serving and adjust the lemon, salt, or dill to your preference, it should be tangy, creamy, and bright all at once.
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