Perfect for meal prep, family dinners, or a protein-packed lunch, these bowls are incredibly versatile, healthy, and budget-friendly. Inspired by Middle Eastern flavors with a homemade twist, this dish is like your favorite takeout—only faster, better, and way more satisfying.
Let’s dive into this crave-worthy bowl of comfort and flavor.
🛒 Ingredients (Serves 4)
For the Chicken:
- 500g boneless chicken thighs or breasts, cut into chunks
- 10g olive oil (2 tsp)
- 5g smoked paprika (1 tsp)
- 3g garlic powder (½ tsp)
- 2g ground cumin (½ tsp)
- 2g onion powder (½ tsp)
- 2g salt (½ tsp)
- 1g black pepper (¼ tsp)
- Optional: a squeeze of lemon juice
For the Garlic Sauce:
- 100g Greek yogurt (or sour cream)
- 50g mayonnaise
- 10g garlic (3 cloves), minced or grated
- 10ml lemon juice (2 tsp)
- Salt to taste
- Optional: pinch of sugar or honey for balance
For the Bowls:
- 300g cooked white or brown rice (or quinoa)
- 150g cucumber, diced
- 150g cherry tomatoes, halved
- 100g shredded lettuce or spinach
- 50g red onion, thinly sliced
- Fresh parsley or cilantro for garnish
- Optional toppings: feta cheese, olives, hot sauce
🔪 Instructions
Step 1: Cook the Rice
Start by cooking your rice according to package instructions. Fluff with a fork and set aside.
Step 2: Season and Cook the Chicken
In a bowl, combine chicken with olive oil, paprika, garlic powder, cumin, onion powder, salt, pepper, and lemon juice if using. Let it marinate for 10–15 minutes (or longer if you have time).
Heat a skillet over medium-high heat. Cook the chicken for 6–8 minutes until golden brown and cooked through. Remove from heat and set aside.
Step 3: Make the Creamy Garlic Sauce
In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, and a pinch of salt. Taste and adjust seasoning. For extra smoothness, blend it with an immersion blender.
Step 4: Assemble the Bowls
Divide the rice among 4 bowls. Top with cooked chicken, cucumbers, cherry tomatoes, lettuce, and red onions. Drizzle generously with the garlic sauce and sprinkle with fresh herbs.
Step 5: Customize & Serve
Add any extra toppings you love—feta, olives, or a drizzle of chili oil. Serve warm or cold. Enjoy!
📊 Nutrition (Per Serving)
- Calories: 495 kcal
- Protein: 35g
- Fat: 22g
- Carbs: 38g
- Fiber: 3g
- Sugar: 4g
- Sodium: ~580mg
Nutrition will vary depending on toppings and exact ingredients used.
🌟 Why You’ll Love It
- Quick & easy: Done in 30 minutes.
- Versatile: Swap rice for quinoa, chicken for tofu, or use whatever veggies you have on hand.
- Perfect for meal prep: Lasts up to 4 days in the fridge.
- Healthy comfort food: High in protein and totally satisfying.
🔥 Tips & Tricks
- Want it spicier? Add a dash of cayenne or harissa to your chicken or sauce.
- Make it low-carb: Swap rice for cauliflower rice or shredded cabbage.
- Meal prep friendly: Store components separately to keep everything fresh until you’re ready to assemble.
- Time saver: Use pre-cooked rotisserie chicken or leftover grilled chicken.
💡 Make It Your Own
- Add roasted chickpeas or black beans for a plant-based twist.
- Replace garlic sauce with tahini dressing or tzatziki for variation.
- Try it in a wrap or pita for an on-the-go lunch!
