Mediterranean Chicken Pita Bowl with Garlic Tahini Sauce

Mediterranean Chicken Pita Bowl with Garlic Tahini Sauce

Description

A fresh, flavourful Mediterranean-style bowl featuring juicy marinated chicken, crisp veggies, warm pita-style toppings, and a creamy garlic tahini sauce. It’s balanced, high-protein, and perfect for a healthy lunch or dinner.

Time

Prep: 20 mins
Cook: 15–18 mins
Total: 40 mins

Servings

2–3 servings

Ingredients

For the Chicken:

• 2 boneless skinless chicken breasts
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Bowl:

• 2 cups romaine lettuce or mixed greens
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ¼ red onion, thinly sliced
• ½ cup cooked chickpeas (optional)
• 2 pita breads, toasted and cut into pieces (optional)
• 2 tablespoons fresh parsley

Garlic Tahini Sauce:

• ¼ cup tahini
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 2–3 tablespoons water (to thin)
• ½ teaspoon salt
• ½ teaspoon olive oil (optional)

Method

Step 1: Marinate Chicken

In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Coat chicken and marinate for at least 15 minutes.

Step 2: Cook Chicken

Heat a skillet or grill pan over medium heat. Cook chicken for 6–8 minutes per side until golden and fully cooked. Let rest, then slice.

Step 3: Make Tahini Sauce

Whisk tahini, lemon juice, garlic, salt, and water until smooth and creamy. Adjust thickness as needed.

Step 4: Prepare Bowl

In a bowl, add lettuce, tomatoes, cucumber, onion, chickpeas, and pita pieces.

Step 5: Assemble

Top with sliced chicken and drizzle garlic tahini sauce generously.

Step 6: Serve

Garnish with parsley and serve fresh.

Notes

• Chicken tastes best when marinated longer (up to overnight).
• Tahini sauce thickens in the fridge—add water to loosen.
• You can skip pita for a low-carb version.

Tips

• Use chicken thighs for juicier texture.
• Add olives or feta for extra Mediterranean flavor.
• Grill chicken for smoky taste.
• Keep sauce separate for meal prep.
• Add rice or quinoa for a bigger bowl.

Nutritional Info (Approx per serving)

• Calories: 420
• Protein: 38g
• Carbs: 18g
• Fat: 24g
• Fiber: 5g

Benefits

• High protein for muscle support
• Healthy fats from olive oil & tahini
• Rich in fiber and vitamins
• Supports balanced, clean eating
• Keeps you full longer

Q&A

Q1: Can I use store-bought tahini sauce?

Yes, but homemade tastes fresher and healthier.

Q2: Can I meal prep this?

Yes, store chicken, veggies, and sauce separately.

Q3: What can I use instead of pita?

Rice, quinoa, lettuce wraps, or cauliflower rice.

Q4: Is it good for weight loss?

Yes, it’s high-protein and balanced.

Q5: Can I bake the chicken instead?

Yes, bake at 200°C (400°F) for 20–25 minutes.