Mediterranean Chicken Rice Bowl (Anti-Inflammatory & Meal-Prep Friendly)
🌿 Description
This Mediterranean Chicken Rice Bowl is a nutrient-dense, anti-inflammatory meal inspired by Greek and Middle Eastern flavors. It combines herb-marinated grilled chicken, fluffy rice, cooling tzatziki, fresh vegetables, healthy fats, and probiotic-rich ingredients.
Perfect for clean eating, weight management, heart health, and gut-friendly diets, this bowl delivers bold flavor with powerful health benefits.
🛒 Ingredients
🔥 Marinated Chicken
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1½ lb boneless skinless chicken thighs or breasts
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3 tbsp extra virgin olive oil
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Juice of 1 lemon
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3 cloves garlic, minced
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1 tsp turmeric (anti-inflammatory star 🌟)
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1 tsp smoked paprika
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1 tsp ground cumin
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1 tsp dried oregano
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½ tsp black pepper
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½ tsp sea salt
🍚 Rice Base
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1½ cups basmati or jasmine rice
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3 cups water or low-sodium bone broth
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1 tbsp olive oil
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Pinch of salt
🥒 Tzatziki Sauce (Anti-Inflammatory)
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1 cup Greek yogurt (full-fat preferred)
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½ cucumber, grated & squeezed dry
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1 clove garlic, grated
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1 tbsp lemon juice
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1 tbsp olive oil
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Fresh dill or parsley, chopped
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Salt to taste
🥗 Fresh Toppings
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Cherry tomatoes, halved
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Persian or English cucumber, sliced
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Avocado, diced
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Pickled red onions
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Crumbled feta cheese
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Fresh parsley or cilantro
👩🍳 Instructions
1️⃣ Marinate the Chicken
Mix olive oil, lemon juice, garlic, turmeric, paprika, cumin, oregano, salt, and pepper.
Coat chicken well and marinate at least 30 minutes (overnight for maximum flavor).
2️⃣ Cook the Rice
Rinse rice. Combine rice, liquid, olive oil, and salt.
Bring to boil, cover, simmer 15 minutes. Fluff and set aside.
3️⃣ Grill or Sear Chicken
Grill or pan-sear over medium-high heat 5–7 minutes per side until charred and cooked through.
Rest 5 minutes, then cube.
4️⃣ Make Tzatziki
Mix all ingredients until smooth. Chill 15 minutes for best flavor.
5️⃣ Assemble the Bowl
Layer rice → chicken → veggies → feta → tzatziki.
Finish with olive oil drizzle and fresh herbs.
🍽️ Serving Suggestions
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Serve warm or cold (perfect for meal prep lunches)
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Pair with warm pita or whole-grain flatbread
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Add a side of hummus or baba ghanoush
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Finish with green tea or lemon water for added anti-inflammatory benefits
🔄 Variations
🌱 Vegetarian
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Swap chicken for roasted chickpeas or grilled halloumi
🥦 Low-Carb / Keto
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Replace rice with cauliflower rice
🌶️ Spicy Mediterranean
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Add harissa, chili oil, or red pepper flakes
🐟 Omega-3 Boost
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Use grilled salmon instead of chicken
🍠 Whole-Food Upgrade
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Substitute rice with quinoa or farro
🧠 Anti-Inflammatory Benefits
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Turmeric & olive oil reduce chronic inflammation
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Greek yogurt & pickled onions support gut health
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Avocado & feta provide healthy fats
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Lean protein supports muscle recovery and metabolism
📊 Nutrition (Approx. Per Serving)
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Calories: 520–560 kcal
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Protein: 38–42g
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Carbs: 45–50g
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Fat: 22–26g
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Fiber: 6–8g
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Sugar: 4–6g
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Sodium: Moderate (adjustable)
Great for Mediterranean diet, anti-inflammatory diet, and balanced macro plans.
❓ Related Questions (SEO-Friendly)
Is Mediterranean food anti-inflammatory?
Yes—rich in olive oil, lean proteins, vegetables, and herbs.
Can I meal prep this bowl?
Absolutely. Keeps fresh 4–5 days refrigerated.
Is this good for weight loss?
Yes—high protein, high fiber, and healthy fats improve satiety.
Is this gluten-free?
Yes (use certified gluten-free rice).
✨ Final Thoughts
This Mediterranean Chicken Rice Bowl is more than a meal—it’s a functional, anti-inflammatory lifestyle recipe. It’s ideal for anyone focused on clean eating, gut health, heart health, sustainable weight loss, and meal prep success.
Simple ingredients, powerful nutrition, and restaurant-quality flavor—all in one bowl.
