Mediterranean Chicken Bowl
A good grain bowl is one of the easiest ways to bring together whole grains, protein, fresh vegetables, and flavorful sauces in one meal. This Mediterranean-inspired chicken bowl takes inspiration from the prepared foods at Sprouts Farmers Market and turns them into an easy lunch or weeknight dinner you can make at home.
Brown rice, farro, and green lentils create a hearty base, while seasoned chicken, cucumber, grape tomatoes, and arugula add freshness. A spoonful of organic hummus, tangy pickled onions, harissa pesto, and sesame tahini bring everything together without requiring a complicated dressing.
The combination of whole grains and lentils provides fiber and plant-based protein, while chicken adds another substantial source of protein. Crisp vegetables and creamy toppings make the bowl satisfying without relying on an elaborate cooking process.
Prepare the grains and lentils ahead of time, cook the chicken when you’re ready, and keep the fresh toppings separate until serving. It’s an especially practical option for weekday lunches when you want something more interesting than another sandwich.
What You Need
- 1 cup cooked brown rice
- 1 cup cooked farro
- 1 cup cooked green lentils
- 2 boneless, skinless chicken breasts (about 1 pound total)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and black pepper, to taste
- 1 cup arugula
- 1/2 cucumber, diced
- 1 cup grape tomatoes, halved
- 1/4 cup pickled red onions
- 1/4 cup organic hummus
- 2 tbsp harissa pesto
- 2 tbsp sesame tahini
- Fresh lemon juice and water, to thin the tahini (optional)
Instructions
- If needed, cook the brown rice, farro, and green lentils according to their package directions. Drain the lentils well and set everything aside.
- Pat the chicken dry. Season both sides with garlic powder, smoked paprika, oregano, salt, and black pepper.
- Heat olive oil in a skillet over medium heat. Add the chicken and cook for approximately 5–7 minutes per side, depending on thickness, until the thickest part reaches an internal temperature of 165°F.
- Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing into strips.
- Meanwhile, dice the cucumber, halve the grape tomatoes, and rinse and dry the arugula. Drain the pickled onions.
- Divide the warm brown rice, farro, and green lentils between two bowls. Add the arugula, cucumber, tomatoes, and sliced chicken.
- Add a spoonful of hummus and scatter the pickled onions over each bowl. Spoon the harissa pesto over the chicken or grains.
- Drizzle with sesame tahini. For a thinner sauce, whisk the tahini with a little water and lemon juice before serving.
Why This Combination Works
Using three different grains and legumes gives this bowl more texture than a rice-only base. Brown rice is tender and familiar, farro adds a pleasantly chewy bite, and green lentils hold their shape while adding fiber and plant-based protein. Together, they make a filling foundation for the chicken and vegetables.
The toppings do much of the flavor work. Hummus adds creaminess, pickled onions bring acidity, and harissa pesto provides a little heat. Cucumber, tomatoes, and arugula keep each bite fresh, while tahini ties everything together with its nutty flavor. Start with a small amount of harissa and add more to suit your preference.
Make It Your Own
This bowl is easy to adjust depending on what you already have. Use just brown rice or farro if you don’t want to prepare three bases, or replace the chicken with roasted chickpeas or tofu for a meatless option. For a gluten-free version, omit the farro and use more rice or lentils, checking that your sauces are gluten-free as well.
You can also vary the vegetables. Chopped bell peppers, shredded carrots, or roasted zucchini fit right in. Add extra hummus for a creamier bowl, more pickled onions for a tangier bite, or a squeeze of lemon to brighten the finished dish.
If you’re serving several people, set out the ingredients separately and let everyone assemble their own bowl. Keep the harissa pesto on the side so each person can control the spice level.
How This Works All Week
The easiest way to make these bowls regularly is to cook the brown rice, farro, and lentils in advance. Cool them promptly, refrigerate in shallow airtight containers, and use within 3–4 days. Cooked chicken can also be refrigerated for 3–4 days. Reheat the chicken and grains until hot before adding the cold toppings.
Keep cucumber, tomatoes, arugula, pickled onions, hummus, harissa pesto, and tahini in separate containers so the vegetables stay crisp and the grains don’t become soggy. Portion everything into a bowl just before eating, or pack the sauces in small containers for lunch on the go.
This Sprouts-inspired Mediterranean chicken bowl is the kind of recipe that makes weekday lunches easier: a few simple ingredients, plenty of room to customize, and enough flavor to make leftovers something to look forward to.
Looking for more recipes? Discover more cozy, nourishing meals in our complete Fall Recipes collection, designed to make seasonal cooking practical for everyday life.
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