Mediterranean Chicken and Kale Bowl – Imagine coming home after a busy day, craving a meal that’s not only delicious but also nourishing for your body. Something that’s full of vibrant flavors, packed with healthy ingredients, and easy to prepare. The Mediterranean Chicken and Kale Bowl is exactly what you need. This delightful dish combines lean protein, antioxidant-rich kale, tangy Greek olives, and a creamy tahini feta sauce. And the best part? It comes together in less than 40 minutes, making it the perfect weeknight dinner.
Why You’ll Love This Mediterranean Chicken and Kale Bowl
1. Quick & Easy to Prepare
When it comes to weeknight meals, you need something that doesn’t take hours in the kitchen. This recipe is simple to prepare, with a prep time of only 10 minutes and a total cooking time of just 25 minutes. That means you can enjoy a flavorful, healthy dinner without sacrificing precious time.
2. Packed with Nutrients
This dish is not just a treat for your tastebuds; it’s also a nutritional powerhouse. The chicken provides lean protein to support muscle health, while kale adds fiber and antioxidants that help combat inflammation. Olives and sesame seeds bring healthy fats, while the tahini feta sauce adds a creamy, tangy element that ties everything together.
3. Full of Flavor
One of the best things about Mediterranean cuisine is its balance of bold and fresh flavors. The chicken is marinated in a blend of Dijon mustard, garlic, Italian seasoning, and a touch of honey, giving it a savory-sweet profile. The kale salad is zesty with lemon juice, while the feta sauce offers a smooth, creamy tanginess. Together, these ingredients create an unforgettable taste experience.
4. Customizable to Your Preferences
This Mediterranean Chicken and Kale Bowl is incredibly versatile. You can easily adapt the recipe to suit your dietary preferences. Whether you’re looking for a gluten-free option or want to make it vegetarian, this dish can be tweaked to meet your needs. Want to add more veggies? Toss in some roasted bell peppers or zucchini. Not a fan of sesame seeds? Swap them for pine nuts. The possibilities are endless!
Ingredients for the Mediterranean Chicken and Kale Bowl
Before you get started, let’s take a look at the ingredients you’ll need for this flavorful and healthy bowl. The recipe is designed to serve four, but feel free to adjust the quantities if you need to make more or less.
Ingredients for the Mediterranean Chicken and Kale Bowl:
| Ingredient | Amount |
|---|---|
| Extra virgin olive oil | 3 tablespoons |
| Dijon mustard | 2 tablespoons |
| Garlic (chopped) | 4 cloves |
| Italian/Greek seasoning | 1 tablespoon |
| Honey | 1 teaspoon |
| Chili flakes | To taste |
| Salt and black pepper | To taste |
| Boneless skinless chicken breasts or thighs | 1 1/2 pounds |
| Kale (chopped) | 3 cups |
| Greek olives (pitted) | 1/2 cup |
| Peperoncini | 1/4 cup |
| Sesame seeds or pine nuts | 3 tablespoons |
| Rice (for serving) | As needed |
| Fresh dill (for garnish) | As needed |
Ingredients for the Tahini Feta Sauce:
| Ingredient | Amount |
|---|---|
| Feta cheese | 4-6 ounces |
| Plain Greek yogurt | 1/4 cup |
| Tahini | 3 tablespoons |
| Garlic (grated) | 1 clove |
| Lemon juice | 2 tablespoons |
| Honey | 1 teaspoon |
| Water | 1/4 cup |
| Salt and chili flakes | To taste |
How to Make the Mediterranean Chicken and Kale Bowl
With all your ingredients ready, it’s time to start cooking! The steps are simple and easy to follow. Let’s break them down:
Step 1: Preheat the Oven and Prepare the Chicken
Start by preheating your oven to 425°F. On a baking sheet, toss the cubed chicken with the olive oil, Dijon mustard, chopped garlic, Italian/Greek seasoning, honey, chili flakes, salt, and black pepper. Make sure the chicken is evenly coated with the seasoning. Bake the chicken for 15 minutes, then toss it to ensure even cooking. Return the chicken to the oven and bake for another 5-10 minutes, or until it’s fully cooked and golden brown on the edges.
Step 2: Prepare the Kale Salad
While the chicken is baking, you can prepare the kale salad. In a large bowl, combine the chopped kale, olive oil, lemon juice, Greek olives, peperoncini, sesame seeds, salt, and chili flakes. Toss the ingredients together until the kale is well-coated in the dressing. This step is key to infusing the kale with flavor and making it more palatable. The kale will also soften slightly from the olive oil and lemon juice.
Step 3: Make the Tahini Feta Sauce
To make the creamy tahini feta sauce, combine the feta cheese, Greek yogurt, tahini, grated garlic, lemon juice, and honey in a food processor or blender. Add 1/4 cup of water to help blend everything smoothly. If you prefer a thinner consistency, feel free to add more water until it reaches your desired texture. Once everything is blended, season the sauce with salt and chili flakes to taste. The result is a smooth, tangy, and slightly sweet sauce that perfectly complements the chicken and kale.
Step 4: Assemble the Mediterranean Chicken and Kale Bowl
Now that everything is cooked, it’s time to assemble your Mediterranean Chicken and Kale Bowl. Start by serving a portion of rice in each bowl. Layer the baked chicken and wilted kale on top of the rice, then drizzle generously with the tahini feta sauce. Finish off the dish with a sprinkle of fresh dill for an extra pop of flavor and color.
Tips for Making the Best Mediterranean Chicken and Kale Bowl
- Use Boneless Skinless Thighs: If you want your dish to have a bit more flavor and juiciness, opt for boneless skinless thighs instead of chicken breasts. Thighs stay tender and juicy, even after baking.
- Double the Tahini Feta Sauce: The tahini feta sauce is a standout element of this dish. If you love its creamy, tangy taste, feel free to double the batch and store any leftovers in the fridge for later use.
- Add Extra Veggies: If you’re looking to add more vegetables to your bowl, try tossing in roasted bell peppers, zucchini, or cherry tomatoes. These veggies pair well with the Mediterranean flavors.
- Meal Prep-Friendly: This dish is great for meal prep. You can make everything ahead of time and store it in the fridge for up to 3 days. Just reheat the chicken and kale, and drizzle with the sauce before serving.
- Adjust the Spice Level: If you like your dishes spicy, feel free to add more chili flakes. Alternatively, if you prefer a milder flavor, reduce the amount of chili flakes or omit them entirely.
FAQs About the Mediterranean Chicken and Kale Bowl
Can I Make This Dish Vegetarian?
Absolutely! If you prefer a plant-based version of this bowl, you can swap the chicken for chickpeas, tofu, or another plant-based protein of your choice. The tahini feta sauce will still add that creamy, tangy element to make the dish just as satisfying.
How Can I Store Leftovers?
Leftovers can be stored in separate airtight containers. The chicken, kale, and rice should be kept in one container, while the tahini feta sauce should be stored separately. Everything will keep well in the fridge for up to 3 days. When you’re ready to eat, simply reheat and add the sauce.
Can I Make the Tahini Feta Sauce Ahead of Time?
Yes! In fact, making the tahini feta sauce ahead of time will allow the flavors to meld together even more. You can store it in the fridge for up to 5 days. Just give it a stir before using.
What Can I Use Instead of Rice?
If you’re looking for a lower-carb alternative, try cauliflower rice or quinoa instead of regular rice. Both options pair well with the chicken and kale and will keep your bowl just as hearty and filling.
Conclusion: A Mediterranean Delight in Every Bite
The Mediterranean Chicken and Kale Bowl is a perfect balance of fresh flavors, hearty ingredients, and nourishing nutrients. Whether you’re cooking for yourself or for the whole family, this dish offers a satisfying meal that’s both healthy and delicious. It’s quick to prepare, easy to customize, and full of Mediterranean goodness that will leave you feeling nourished and satisfied.
More Recipe Suggestions:
Parmesan Tahini Kale Salad with Breadcrumbs and Crunchy Chickpeas
California Walnut and Kale Bucatini
Khachapuri (Georgian Cheese Bread) with Kale and Herb Sauce
Crunchy Brown Rice Bowls with Salmon and Herbed Tahini
Roasted Blackened Cauliflower and Veggie Salad
Rustic Mediterranean Chicken and Kale Bowl
Equipment
Ingredients
- 3 tablespoons extra virgin olive oil
- 2 tablespoons Dijon mustard
- 4 cloves garlic chopped
- 1 tablespoon Italian/Greek seasoning
- 1 teaspoon honey
- Chili flakes salt, and black pepper to taste
- 1 1/2 pounds boneless skinless chicken breasts or thighs cubed or slice
- 3 cups chopped kale
- 1/2 cup pitted Greek olives
- 1/4 cup pepperoncini
- 3 tablespoons sesame seeds or pine nuts
- Rice for serving
- Chopped fresh dill for garnish
Tahini Feta Sauce Ingredients:
- 4-6 ounces feta cheese
- 1/4 cup plain Greek yogurt
- 3 tablespoons tahini
- 1 clove garlic grated
- 2 tablespoons lemon juice
- 1 teaspoon honey
Instructions
- Preheat the oven to 425°F.
- On a baking sheet, toss the chicken with 2 tablespoons olive oil, Dijon mustard, garlic, Italian/Greek seasoning, honey, chili flakes, salt, and black pepper. Bake for 15 minutes, toss, and bake for another 5-10 minutes until cooked through.
- In a bowl, combine kale, 2 tablespoons olive oil, lemon juice, olives, pepperoncini, sesame seeds, salt, and chili flakes. Add to the baking sheet with chicken in the last 1-2 minutes of cooking to wilt the kale.
- For the tahini feta sauce, blend feta cheese, Greek yogurt, tahini, grated garlic, lemon juice, honey, and 1/4 cup water until smooth. Add more water to thin if necessary. Season with salt and chili flakes.
- Serve chicken and kale over rice, topped with tahini feta sauce and a sprinkle of fresh dill.
Nutrition
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