Healthy & Hearty: Mediterranean Chicken Rice Bowls

Wholesome Mediterranean Chicken Rice Bowls – A Flavorful & Easy Meal for Any Night!

 

Healthy & Hearty: Mediterranean Chicken Rice Bowls

If you’re looking for a quick, healthy, and delicious dinner, these Mediterranean Chicken Rice Bowls are the perfect choice! Packed with lean protein, whole grains, and vibrant vegetables, this dish is inspired by the Mediterranean diet, known for its heart-healthy and nutrient-rich ingredients. With juicy roasted cherry tomatoes, marinated artichoke hearts, and tender chicken over a bed of wholesome brown and wild rice, every bite bursts with flavor. Best of all, this meal comes together in just 30 minutes, making it an ideal option for busy weeknights!

One of the best things about this recipe is how effortless it is to prepare. The chicken breasts are pan-seared for a golden crust, then finished in the oven while the tomatoes cook down into a sweet and savory topping. A drizzle of Greek vinaigrette ties everything together, adding a bright and tangy touch. With simple ingredients you may already have on hand, this dish is an easy way to bring Mediterranean flavors into your kitchen without any hassle.

Inspired by Greek flavors, this dish is loaded with zesty herbs, fresh ingredients, and bold Mediterranean taste. The juicy chicken, roasted vegetables, and flavorful vinaigrette come together in the most satisfying way. It’s a meal the whole family will love, whether you're enjoying a cozy dinner at home or meal-prepping for the week. Plus, it tastes absolutely amazing!

Enjoy!

What Ingredients do I need?

Protein

• Boneless, skinless chicken breasts

Grains

• Brown and wild rice blend

Vegetables

• Cherry tomatoes
• Marinated quartered artichoke hearts

Condiments & Pantry Staples

• Greek vinaigrette
• Olive oil
• Salt & pepper

Substitutions and Variations

Substitutions

• Protein:  Chicken breasts → Boneless chicken thighs, turkey cutlets

• Grains:  Brown and wild rice blend → Quinoa, couscous, farro, or cauliflower rice (for a low-carb option)

• Cherry tomatoes → Diced Roma or grape tomatoes, sun-dried tomatoes (for a more intense flavor)

• Marinated artichoke hearts → Canned artichoke hearts (unmarinated)

• Condiments :  Greek vinaigrette → Homemade vinaigrette (olive oil, lemon juice, garlic, oregano)

Variations

• Greek Power Bowl:  Swap the rice for quinoa or farro for added protein and a nutty texture.  Add crumbled feta cheese and a dollop of tzatziki for extra Greek flavor.  Toss in sliced Kalamata olives for a briny kick.

•  Low-Carb/Keto-Friendly Version:  Replace the rice with cauliflower rice or chopped romaine lettuce for a grain-free option.  Use grilled zucchini, eggplant, or bell peppers instead of cherry tomatoes for a heartier veggie base.

• Vegetarian Mediterranean Bowl:  Swap the chicken for chickpeas, white beans, or grilled halloumi cheese for a meatless version.  Drizzle with a lemon-tahini dressing instead of Greek vinaigrette for a creamy, tangy twist.

Kitchen Tips and Notes

• Sear First for Juicy Chicken – Browning the chicken before finishing it in the oven locks in moisture and adds a rich, caramelized flavor.

• Don’t Overcook the Chicken – Use a meat thermometer and remove it from the oven at 165°F  for perfectly tender chicken. Let it rest for a few minutes before slicing to retain juices.

• Charred Tomatoes = Extra Flavor – Let the cherry tomatoes blister in the pan without stirring too much. This helps intensify their natural sweetness

• Marinated Artichokes Add Depth – The tangy, briny flavor of jarred marinated artichokes elevates the dish—drain them well to avoid excess moisture.

• Leftovers? No Problem! – Store in airtight containers for up to 3 days in the fridge. Add fresh dressing and toppings before serving.

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Healthy & Hearty: Mediterranean Chicken Rice Bowls

serves 4


2 Tablespoons olive oil, divided
4 skinless, boneless chicken breasts
salt & pepper
2 pints cherry tomatoes
1 6oz jar marinated quartered artichoke hearts, drained
1/2 cup Greek vinaigrette
2 cups hot cooked brown and wild rice blend

Preheat oven to 400 degrees F. In a large oven ready skillet, add 1 Tablespoon olive oil and heat over medium-high heat.  Season chicken with salt & pepper and add to the skillet, cooking for 4 minutes until the bottoms are brown.  Turn chicken and transfer the skillet to the oven and bake about 6-7 minutes more or until the internal temperature reaches 165 degrees.  Remove from the oven and allow to rest on a cutting board.

Meanwhile, in another skillet heat the remaining olive oil (1 Tbsp) over medium-high heat.  Add the tomatoes and cook until they begin to char and release their juices, about 5-7 minutes.  Remove from heat and add in the artichoke hearts and 1/4 cup of the Greek vinaigrette.  Stir to combine.

Slice chicken breasts.  Divide rice, chicken, and tomato mixture among the bowls.  Drizzle with remaining Greek vinaigrette.  Serve.