Lemon-Herb Anti-Inflammatory Chicken Bowl with Mediterranean Vegetables
A Clean-Eating, Gut-Healing, Anti-Inflammatory Power Bowl
If you’re searching for a high-protein anti-inflammatory meal that is both visually stunning and nutritionally powerful, this Lemon-Herb Anti-Inflammatory Chicken Bowl with Mediterranean Vegetables is the perfect choice. Inspired by Mediterranean and anti-inflammatory diet principles, this bowl combines grilled herb chicken, fluffy rice, and fresh chopped vegetables for a balanced, healing, and satisfying meal.
This recipe is ideal for anyone following a Mediterranean diet, anti-inflammatory meal plan, weight-loss lifestyle, or clean eating program. It’s rich in antioxidants, lean protein, and healthy fats—key components shown to help reduce chronic inflammation, joint pain, gut irritation, and metabolic stress.
Why This Is an Anti-Inflammatory Recipe
This bowl is built around ingredients scientifically recognized for their anti-inflammatory and immune-supporting properties:
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Extra virgin olive oil – reduces inflammatory markers and supports heart health
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Garlic & herbs – natural anti-microbial and immune boosters
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Lean chicken breast – high-quality protein with low inflammatory impact
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Tomatoes & cucumber – rich in antioxidants and hydration
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Fresh parsley & lemon juice – support detoxification and digestion
Unlike processed meals, this dish avoids refined sugars, seed oils, and artificial additives—making it ideal for long-term inflammation management.
Ingredients (Serves 4)
For the Lemon-Herb Chicken
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1½ lbs boneless, skinless chicken breast
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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 dried oregano
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1 tsp dried parsley or Italian seasoning
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½ tsp turmeric powder
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½ tsp black pepper
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¾ tsp sea salt
For the Bowl Base & Vegetables
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2 cups cooked white or brown rice
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1 cup cherry tomatoes, halved
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1 cup cucumber, diced
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½ cup red onion, finely chopped
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2 tbsp fresh parsley, chopped
Step-by-Step Instructions
Step 1: Marinate the Chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, parsley, turmeric, black pepper, and salt. Add chicken and marinate for at least 30 minutes (up to 8 hours for deeper flavor).
Step 2: Cook the Chicken
Heat a grill pan or skillet over medium-high heat. Cook chicken for 5–6 minutes per side, until golden brown and internal temperature reaches 165°F (74°C). Remove and rest for 5 minutes, then slice into cubes or strips.
Step 3: Prepare the Vegetables
While the chicken rests, chop tomatoes, cucumber, red onion, and parsley. Toss lightly with a pinch of salt and olive oil if desired.
Step 4: Assemble the Bowl
Divide rice into bowls. Top with sliced chicken, fresh vegetables, and extra herbs. Finish with a squeeze of lemon juice and a drizzle of olive oil.
Nutritional & Health Benefits
This anti-inflammatory chicken bowl is:
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High in protein for muscle repair and satiety
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Rich in antioxidants to combat oxidative stress
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Low in inflammatory fats
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Balanced for blood sugar control
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Mediterranean-diet approved
It’s especially beneficial for people managing:
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Arthritis or joint pain
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Gut inflammation or bloating
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Autoimmune conditions
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Weight management and metabolic health
Meal Prep & Storage Tips
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Store components separately for best freshness
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Keeps up to 4 days in the refrigerator
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Ideal for high-protein meal prep
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Easily customizable with quinoa or cauliflower rice
Related Anti-Inflammatory Recipe Questions (High-CPM SEO)
Is chicken anti-inflammatory?
Yes. Lean, unprocessed chicken breast is considered anti-inflammatory, especially when grilled or pan-seared using olive oil and herbs.
Is rice inflammatory?
White rice is neutral when eaten in moderation, while brown rice provides added fiber that may help reduce inflammation and support gut health.
What makes a meal anti-inflammatory?
Anti-inflammatory meals focus on whole foods, lean proteins, vegetables, healthy fats, and spices like turmeric, garlic, and herbs—while avoiding refined sugars and processed oils.
Is this recipe good for weight loss?
Yes. This bowl is high in protein, nutrient-dense, and low in empty calories, making it ideal for sustainable weight loss.
Can this recipe help with gut health?
Absolutely. Fresh vegetables, olive oil, and herbs support digestion and help reduce gut inflammation.
Final Thoughts
This Lemon-Herb Anti-Inflammatory Chicken Bowl with Mediterranean Vegetables is the perfect example of how healthy food can be both healing and delicious. Whether you’re cooking for meal prep, family dinners, or a clean-eating reset, this recipe delivers flavor, function, and long-term health benefits.
