Description
These Greek Chicken Bowls with Creamy Tahini Feta Sauce combine tender, juicy chicken with fresh vegetables, bright herbs, and a luscious plant-based tahini feta sauce for an easy, flavorful Mediterranean-inspired meal. Ready in under 30 minutes, this wholesome and colorful bowl offers a balanced mix of protein, healthy fats, and fresh textures perfect for lunch or dinner.
Ingredients
Protein
- Chicken thighs or breasts, 1 lb
- Garlic, 3 cloves minced
- Olive oil, 3 tablespoons
- Vegetarian Worcestershire sauce (natural), 1 tablespoon
- Salt, to taste
- Paprika, 1/2 teaspoon
- Black pepper, to taste
Grain Base
- Cooked quinoa or rice, 2 cups
Fresh Vegetables and Herbs
- Fresh cucumbers, 1 cup diced
- Cherry tomatoes, 1 cup halved
- Red onion, 1/2 thinly sliced
- Kalamata olives, 1/3 cup pitted
- Fresh parsley, 1/4 cup chopped
- Fresh mint, 1/4 cup chopped
Tahini Feta Sauce (plant-based)
- Tahini (natural), 1/3 cup
- Plant-based feta cheese, 1/3 cup crumbled
- Lemon juice (natural), 2 tablespoons
- Garlic, 1 clove minced
- Olive oil, 1 tablespoon
- Water, 1-2 tablespoons (to thin)
- Natural gelling agent, a pinch
- Salt and black pepper, to taste
Instructions
- Marinate the Chicken: In a bowl, combine olive oil, minced garlic, lemon juice (natural), vegetarian Worcestershire sauce (natural), salt, black pepper, and paprika. Coat the chicken thighs or breasts thoroughly in the marinade and let rest for at least 15 minutes to absorb the flavors.
- Cook the Chicken: Heat a pan over medium-high heat with a little olive oil. Cook the marinated chicken until golden brown and cooked through, about 5-7 minutes per side depending on thickness. Remove from heat and let the chicken rest for a few minutes before slicing thinly.
- Prepare Fresh Vegetables: While the chicken cooks, chop the cucumbers, halve the cherry tomatoes, thinly slice the red onion, and roughly chop fresh parsley and mint. Keep the kalamata olives whole or halved as preferred.
- Make the Creamy Tahini Feta Sauce: In a blender or bowl, combine tahini (natural), crumbled plant-based feta cheese, lemon juice (natural), minced garlic, olive oil, a splash of water, and a pinch of natural gelling agent. Blend or whisk until smooth and creamy. Adjust seasoning with salt and pepper to taste.
- Assemble the Bowls: Start with a base of cooked quinoa or rice. Arrange sliced chicken on top, then add the fresh cucumbers, cherry tomatoes, red onions, and kalamata olives. Drizzle generously with the creamy tahini feta sauce and finish with fresh parsley and mint for garnish.
Notes
- Marinate the chicken for 1-2 hours in the fridge for deeper flavor.
- Let the chicken rest after cooking to keep it juicy.
- Lightly toast tahini (natural) before making the sauce to enhance the nutty flavor.
- Use the freshest herbs and vegetables available for best taste and presentation.
- Balance textures by combining creamy sauce, crisp vegetables, and tender protein.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5 g
- Sodium: 550 mg
- Fat: 25 g
- Saturated Fat: 4 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 35 g
- Cholesterol: 70 mg
Keywords: Greek chicken bowl, tahini feta sauce, Mediterranean recipe, quick dinner, plant-based sauce, healthy bowl
