Mediterranean Chicken Bowls

These mediterrean chicken bowl are great for meal prep. Seasoned chicken, rice, hummus and a tomato cucumber salad. Gluten-free and a dairy-free option. 
Mediterranean chicken bowls with spiced chicken thighs, creamy hummus, parsley lemon rice, and tomato cucumber parsley salad with fresh lime wedges.

Mediterranean chicken bowls make such a perfect meal prep lunch recipe! Flavorful chicken thighs are spiced to perfection and cooked in a skillet. Serve with parsley lemon rice, creamy hummus and some crunchy tomato cucumber salad. Prepare everything ahead and reheat for easy gluten-free lunches throughout the week!

I’m going to be REAL honest with you all. I had no idea what to call these bowls of deliciousness that I made. It’s such a great dish that I had to share it but didn’t know what I should call it. So, I went vague. Mediterranean chicken bowls kind of covers it, ya know? There’s chicken. It’s mediterranean inspired. And I like to eat it in a bowl. What more could you want in a title of a recipe?!? Nothing! (Exactly.)

The inspiration for these mediterranean chicken bowls came from my favorite restaurant in Madison, Wisconsin – Med Cafe. This small restaurant was one of my go-to’s during my college days in Wisconsin.  The place is cheap, always packed, only takes cash, and you’re in and out within 20 minutes.

If you ever find yourself in Madison, I highly recommend stopping there for lunch. My normal order was the chicken akin’s plate with chicken shawarma, tabouli, yogurt sauce and some hummus and pita.. It was seriously amazing! So much that we frequently were at Med Cafe’s door two to three times a week.

Now that my diet has changed quite a bit since then, I decided it was time to make my own version that fit all of my dietary restrictions – gluten-free and dairy-free.  I’m honestly not entirely sure what makes chicken shawarma the real deal. I know it’s garlicky, lemony, has some cumin.

Easy meal prep mediterranean chicken bowls with rice, hummus and tomato cucumber salad.

I played around with some spices and came up with a really good combination. It may not be authentic, but it is pretty darn good! The chicken is perfectly spiced and not too overpowering. It makes a really nice rice bowl and is perfect for lunch or dinner.

I served my mediterranean chicken bowl with a tomato and cucumber salad, hummus, and some lemon rice. Michael added feta to his bowl since he is able to eat dairy.

If you want to add more veggies to this mediterranean chicken bowl, you can use cauli rice instead of white rice! If you don’t know how to make cauliflower rice, it’s so simple and a great swap in this recipe!

More Gluten-Free Chicken Recipes

Mediterranean Chicken Bowls Recipe

These mediterranean chicken bowls are great for lunch, especially meal prep! You’ll love the combination of this flavorful chicken with creamy hummus, and a fresh cucumber and tomato salad. It’s also gluten-free and dairy-free!

A bowl of spiced chicken thighs for easy mediterranean chicken bowls with lemon wedges, tomato cucumber salad and fresh parsley.

Mediterranean Chicken Bowls

These mediterrean chicken bowl are great for meal prep. Seasoned chicken, rice, hummus and a tomato cucumber salad. Gluten-free and a dairy-free option. 
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American, Mediterranean
Prep Time: 45 minutes
Cook Time: 45 minutes
Total Time: 1 hour 30 minutes
Servings: 6 servings
Calories: 432kcal
Author: Megan


For the Chicken:

  • 2 lbs. boneless skinless chicken breast (cubed)
  • 1/4 cup olive oil
  • 3 cloves garlic (minced)
  • 2 tbsp lemon juice
  • 2 tsp cumin
  • 1 tsp curry powder
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp dried thyme
  • 1/4 tsp cloves

For the Rice:

  • 1 cup rice
  • 2 cups water or chicken broth
  • 1 clove garlic (minced)
  • 1 tsp lemon juice
  • 1 tbsp fresh parsley (chopped)
  • 1/2 tsp cumin
  • 1 tbsp olive oil

For the Tomato and Cucumber Salad:

  • 2 cups cucumber (diced (about 1 large cucumber))
  • 2 cups tomato (diced (about 2 medium tomatoes))
  • 3 tbsp lemon juice
  • 1 tbsp olive oil
  • 2 tbsp fresh parsley (chopped)
  • 1 clove garlic (minced)
  • 1/2 tsp salt


  • Hummus
  • Feta (optional, if not dairy-free)


  • In a large bowl, mix together olive oil, garlic, lemon juice, cumin, cinnamon, curry powder, salt, black pepper, cloves, and dried thyme. Mix in the chicken cubes and make sure the chicken is covered completely with the spice mixture. Let marinate for 20-30 minutes in the refrigerator.
  • To cook the chicken, heat 1 tbsp of olive oil in a large skillet over medium high heat. Spread chicken out in a single layer on the skillet and cook 5 minutes on each side, until the chicken is cooked through.
  • To make the rice, combine uncooked rice and water/chicken broth in a medium sized pot and bring to a boil. Once boiling, cover pot with a lid and bring down to a simmer. Allow to cook 15-20 minutes, until no water remains and the rice is tender. Fluff with a fork. Mix together rice with fresh parsley, garlic, lemon juice and cumin.
  • To make the cucumber tomato salad, combine diced cucumber, tomatoes, lemon juice, parsley, salt and garlic until combined.
  • To assemble the bowl, layer rice and chicken in a bowl. Top with hummus, cucumber tomato salad and sprinkle with feta.


Calories: 432kcal | Carbohydrates: 30g | Protein: 35g | Fat: 18g | Saturated Fat: 2g | Cholesterol: 96mg | Sodium: 575mg | Potassium: 805mg | Fiber: 1g | Sugar: 2g | Vitamin A: 660IU | Vitamin C: 18.5mg | Calcium: 43mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @ADashofMegnut or tag #adashofmegnut!
about megan

I’m Megan

A gluten-free food blogger from Chicago and lover of all things food, showing you gluten-free can be easy and delicious, too. Let’s make gluten-free stress free together! Read more…

5 from 1 vote (1 rating without comment)

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    1. Thanks so much Kim! It makes a really flavorful and filling meal! We love Mediterranean meals in my house šŸ™‚

    1. Quinoa is a great idea!! I’ll have to also try that next time. My boyfriend has demanded we make this at least twice a month now so we’ll need to change up the grains to keep it interesting ?

    1. Thanks Aaron! I do too ?

  1. I was actually looking for a new recipe for tonight! This looks delish!

  2. Great pictures! You made me hungry again! Thanks for sharing. šŸ™‚

  3. Oh my gosh, emailing this to my husband immediately… he needs to make this for us!! YUM!!

  4. Shannon @TowardBeauty says:

    You had me at Mediterranean! I love your Pin button by the way šŸ™‚

  5. The Traveling Gals says:

    Great recipe! This seems like something I might actually be able to make myself haha.

    1. hahaha it really is a flavorful and easy meal to make! Definitely a favorite for me when I’m having a busy week!

  6. Already had spices in the cupboard. And decided to make it. It was very quick and easy to prep and cook.

    This meal is absolutely delicious. My 6 year old nephew asked for seconds!! Will make again ?

    1. Thanks Anissa! I’m so glad you and your nephew enjoyed it! This recipe is a favorite in our house for sure šŸ™‚