Name: Mediterranean Chicken Grain Bowls
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 600g skinless boneless chicken thigh fillets; 3 tbsp olive oil; 1 lemon, zest and juice; 2 tsp dried oregano; 1 tsp smoked paprika; 2 cloves, crushed; 200g quinoa; 400ml water; 400g tinned chickpeas, drained and rinsed; 1 cucumber, diced; 250g cherry tomatoes, halved; 1 red onion, thinly sliced; 80g pitted black olives; 100g feta, crumbled; 15g fresh flat leaf parsley, chopped; 2 tbsp tahini; 2 tbsp water; 1 tsp fine salt

Mediterranean Chicken Grain Bowls

Lemony oregano chicken on quinoa with chickpeas, crunchy salad, olives and feta, packed into four boxes for the week.

Time45 min

LevelEasy

Costabout £2.75 a head

Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.

Estimated nutrition per serving

868kcal
67.3gcarbs
9.2gof which sugars
33.6gfat
10.9gsaturates
72.2gprotein
12.6gfibre
3.5gsalt

A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.

4 bowls

Method

1
Mix 2 tablespoons of the oil with half the lemon juice, the zest, oregano, paprika, garlic and half the salt. Toss the chicken in it and leave for 15 minutes, or longer in the fridge if you have time.
2
Rinse the quinoa well. Put it in a pan with the water and the rest of the salt, bring to the boil, cover and cook on low for 12 minutes. Take off the heat and leave covered for 5 minutes, then fluff with a fork and cool.
12 min
3
Heat a frying pan or griddle over a medium high heat. Cook the chicken for 5 to 6 minutes each side, until golden with no pink inside. Rest for 5 minutes, then slice.
11 min
4
Whisk the tahini with the remaining lemon juice, the remaining oil and the 2 tablespoons of water until smooth and pourable. Pack in 4 small pots.
5
Divide the cooled quinoa between 4 boxes. Add the chickpeas, cucumber, tomatoes, onion, olives, feta and sliced chicken in separate piles, and sprinkle over the parsley.
6
Keep the boxes lidded in the fridge for up to 4 days, with the dressing separate. Not suitable for freezing. Eat cold, or microwave just the chicken and quinoa for 90 seconds until steaming hot, then add the cold salad and dressing.