Mediterranean Power Bowl with Quinoa and Grilled Chicken – High Protein Muscle Building Recipe

This Mediterranean Power Bowl delivers exceptional nutrition in every bite, combining lean protein, complex carbohydrates, and healthy fats for optimal muscle recovery and sustained energy. With 42 grams of complete protein and a rainbow of antioxidant-rich vegetables, this meal supports your fitness goals while satisfying your taste buds.

Inspired by the heart-healthy Mediterranean diet, this bowl features perfectly seasoned grilled chicken breast, fluffy quinoa, crisp vegetables, and a creamy tahini dressing that ties everything together. It’s the ideal post-workout meal that will keep you energized and satisfied for hours.

Ingredients

• 250g (8.8oz / 1¼ cups) boneless, skinless chicken breast
• 120g (4.2oz / ⅔ cup) quinoa, uncooked
• 240ml (8fl oz / 1 cup) low-sodium chicken broth
• 150g (5.3oz / 1 cup) cherry tomatoes, halved
• 100g (3.5oz / ⅔ cup) cucumber, diced
• 60g (2.1oz / ⅓ cup) red onion, finely sliced
• 80g (2.8oz / ½ cup) chickpeas, drained and rinsed
• 40g (1.4oz / ¼ cup) kalamata olives, pitted and halved
• 30g (1oz / 2 tbsp) feta cheese, crumbled
• 30ml (1fl oz / 2 tbsp) tahini
• 15ml (0.5fl oz / 1 tbsp) fresh lemon juice
• 15ml (0.5fl oz / 1 tbsp) extra virgin olive oil
• 1 clove garlic, minced
• 5g (0.2oz / 1 tsp) dried oregano
• 2g (0.07oz / ½ tsp) smoked paprika
• Salt and black pepper to taste
• 15g (0.5oz / 2 tbsp) fresh parsley, chopped

Instructions

1. Season the chicken breast with oregano, smoked paprika, salt, and pepper. Let marinate for 10 minutes while preparing other ingredients.
2. Rinse quinoa in a fine-mesh strainer until water runs clear. In a medium saucepan, bring chicken broth to a boil.
3. Add quinoa to boiling broth, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let stand 5 minutes.
4. While quinoa cooks, heat a grill pan or skillet over medium-high heat. Lightly oil the surface.
5. Cook chicken breast for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 3 minutes, then slice into strips.
6. Fluff quinoa with a fork and season with a pinch of salt and pepper. Allow to cool slightly.
7. Prepare the tahini dressing by whisking together tahini, lemon juice, olive oil, minced garlic, and 1-2 tablespoons of water until smooth and creamy.
8. In a large bowl, combine cherry tomatoes, cucumber, red onion, and chickpeas. Season lightly with salt and pepper.
9. Divide the quinoa between two serving bowls, creating a base layer.
10. Top each bowl with half of the vegetable mixture and sliced chicken breast.
11. Sprinkle kalamata olives and crumbled feta cheese over each bowl.
12. Drizzle with tahini dressing and garnish with fresh parsley. Serve immediately.

Nutrition Facts (per serving)

Chef’s Tips

• For extra flavor, marinate the chicken for 30 minutes to 2 hours in advance with the spices and a splash of lemon juice.
• Cook quinoa in chicken broth instead of water to add depth of flavor and extra protein to this power bowl.
• Make the tahini dressing thinner by adding warm water gradually – it should coat the back of a spoon but still drizzle easily.

Health Benefits

This Mediterranean Power Bowl is a nutritional powerhouse that supports muscle building, heart health, and sustained energy levels. The high-quality protein from chicken and quinoa provides all essential amino acids for muscle recovery and growth. Quinoa delivers complex carbohydrates and fiber for steady blood sugar levels, while the olive oil and tahini provide heart-healthy monounsaturated fats. The colorful vegetables supply antioxidants, vitamins A and C, and anti-inflammatory compounds that support immune function and reduce exercise-induced oxidative stress.

Storage Instructions

Store assembled bowls covered in the refrigerator for up to 3 days. For best results, store the tahini dressing separately and add just before serving. Cooked quinoa and chicken can be meal-prepped and stored separately for up to 4 days. The vegetables are best added fresh, but can be prepped and stored for 2 days.