recipes

Mediterranean Chicken Bowl

Name: Mediterranean Chicken Bowl
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 2 teaspoons extra-virgin olive oil; 1 large finely diced shallot (about ½ cup); ⅓ cup dry white basmati rice, rinsed; ¼ cup dry white quinoa, rinsed; 1 cup chicken broth; 1 tablespoon finely chopped herbs such as dill, parsley and/or mint; ⅛ teaspoon sea salt; 2 pounds chicken breast cutlets (about 6 pieces); 1 tablespoon lemon zest (from 1-6 ounce); 1 tablespoon lemon juice (from 1-6 ounce); 2 large cloves garlic, minced; 1 tablespoon dried oregano; 1 teaspoon sea salt; 1 teaspoon lemon pepper; ½ teaspoon smoked paprika; 2 tablespoons extra-virgin olive oil, divided; 2 tablespoons extra-virgin olive oil; 2 7-ounce orange or yellow bell peppers, seeded and stemmed, sliced thinly (about 3 cups); 1 10-ounce yellow onion, sliced thinly (about 2 cups); 1 teaspoon dried oregano; ½ teaspoon smoked paprika; 1 teaspoon sea salt; ¼ teaspoon freshly ground black pepper; 1 small shallot, peeled and roughly chopped; 1-12 ounce jar roasted red peppers, drained (about 1 cup); ½ cup roughly chopped roasted and lightly salted almonds or pistachios; 3 tablespoons chopped Kalamata olives; 2 tablespoons capers; 3 tablespoons roughly chopped herbs such as dill, parsley or/and mint; 1 tablespoon tahini

by Laura Kanya | October 14, 2025

Pilaf, chicken, peppers & onion & sauce all in Souper Cubes 5 inch baking dish with walnuts, lemons, herbs, garlic on the side in bowls

Table of Contents

All componets in a Souper Cubes 5 inch baking dish with ingredients around including lemon, garlic & parsley

Jump to the recipe

Introduction

If you are looking for a fresh, flavorful and freezer friendly meal, this Mediterranean Chicken Bowl will become a staple weeknight meal. It’s nutrient dense, satisfying and packed with flavor from the vibrant chicken, sweet and aromatic onions & peppers and hearty rice-quinoa pilaf and topped with a red pepper-olive sauce that is packed with flavor. This recipe brings out all the Mediterranean flavors together in one balanced bowl. With Souper Cubes freezer trays, you can prepare it once and enjoy it again and again. Whether you are meal prepping for the week or stocking your freezer with easy, delicious dinners.

Why You’ll Love This

Customizable

Pick your favorite grain, swap proteins and add toppings. Choose any type of grain including farro or lentils, swap in seasonal vegetables, or add in extra toppings to make it your own.

Gluten-free

This recipe is gluten free and dairy free!

Delicious Mediterranean flavors

Components like lemon, smoked paprika, oregano, fresh herbs all highlight the Mediterranean vibe.

Perfect for meal prep or quick/easy dinners

This recipe is easy to assemble and reheats in minutes.

Ingredients needed for the recipe all show in bowls

Ingredients You’ll Need

For the chicken

Tender chicken cutlets are used so they cook quickly and stay juicy. They are tossed with a zesty marinade of lemon zest, lemon juice, garlic, oregano and paprika. This simple combination infuses a bright, bold flavor.

For the pilaf

The base of this bowl is a hearty rice and quinoa simmered in a chicken broth with shallots. Once fluffy, fresh chopped herbs are stirred in for brightness and freshness. The mix of grains gives the best of both worlds–nutty quinoa and tender rice.

For the vegetables

Sweet and colorful caramelized peppers and onions are sautéed and are sprinkled with oregano and paprika for a Mediterranean flavor profile.

Action shown of putting Red Pepper sauce into the 2 tablespoon tray with the other components already in the trays surrounding it.

For the sauce

The star of this bowl, ties it all together in is the freezer friendly roasted red pepper-olive sauce. It is tangy, and briny thanks to the roasted red peppers, Kalamata olives, capers, nuts, fresh herbs, tahini and lemon. Optional add in: add ¼ cup canned artichoke for extra depth and creaminess.

Toppings & Mix-ins

Have fun and customize by topping your bowl with additional toppings if desired, like:

Crumbled feta
Thinly sliced red onion
Sliced olives
Spiced chickpeas
Hummus
Chopped Cucumber
Fresh chopped tomato
Pickled red onion or jalapenos
Fresh herbs like mint, parsley or dill
Toasted chopped walnuts
Lemon slices or preserved lemon
Greek yogurt or labneh
Wedges of pita bread

Step-by-Step

Cook the grains

Cook shallots in the shimmering oil until tender, about 3 minutes, then add the rice, quinoa and broth and cook until tender, about 15 minutes. Let the rice sit covered for an additional 15 minutes. Fluff and finish with fragrant herbs and salt to enhance flavor.

Chicken coated in spices, lemon zest, salt and pepper on a plate with Lemon & zester on side ready to cook in cast iron pan

Marinate the chicken

Combine chicken with the lemon zest, juice, garlic, oregano, paprika, and salt. Marinate it in a bag or bowl for 30 minutes or overnight.

Action of cutting chicken on cutting board, with some pieces still in cast iron cooked

Cook the chicken

Get the large skillet piping hot with oil and sear the chicken until golden and cooked through at 165F, about 6 minutes total. Rest and then slice on a cutting board.

Cook the vegetables

Cook the onions and peppers until caramelization on the edges, about 8 minutes, stirring occasionally. Then toss in oregano, smoked paprika and salt to give it that Mediterranean flair.

Capers, red peppers, olives, almonds and shallots in food processor with tahini, lemon juice, herbs on the side

Prepare the sauce

Combine roasted red pepper, nuts, olives, capers in a food processor and roughly grind in a food processor and then tahini, herbs, lemon juice are added until it’s just combined for a chunky sauce.

Finished bowl shown with 3/4 angle in kitchen

Assemble the bowl and Enjoy!

Use the pilaf for the base of the bowl and top with chicken, onions & peppers and drizzle on the sauce. Top with additional garnishes for some character.

Pro Tips

Marinate chicken longer

Marinate overnight for the best flavor, it allows all the flavors to soak into the chicken.

Frozen components staged in 5 inch baking dish ready to thaw or cook

Meal prep ready

One of the best things about using Souper Cubes freezer trays allows you to freeze the perfect portions. Freeze the individual components in our half-cup or 1-cup trays or freeze an assembled bowl in our 2-cup tray.

Switch up the grains

Try farro, lentils, bulgur, cauliflower rice instead of rice/quinoa. Also can you use red quinoa, which will give a great color and more chew.

FAQS

Can I make this vegetarian?

YES! Swap the chicken for roasted chickpeas or tofu.

Can I make it dairy-free?

It already is! The sauce uses tahini for creaminess instead of dairy. If you want to add some dairy add some greek yogurt or labneh for some more creaminess.

How long does it last in the fridge?

Store in airtight containers in the fridge for up to 4 days.

Trays stacked on top of each other filled with components, ready to freeze

How to freeze Mediterranean Chicken Bowl Kits?

Our favorite way to freeze the Mediterranean Chicken Bowl is with Souper Cubes trays by freezing in 1-cup portions for the chicken, ½-cup portions for both the pilaf and vegetables, and in 2-tablespoon portions for the sauce.

First, place the cooked food into each compartment of the Souper Cubes tray up to the desired fill line. Place the lid on top once the food has fully cooled. Label the lid with our labeling tape or water-based paint makers .

This recipe works by freezing the recipe to use one Souper Cubes 1-cup silicone freezer tray for the chicken, two Souper Cubes half-cup trays for the pilaf and vegetables and one Souper Cubes 2-Tablespoon tray for the sauce.

Set the tray flat in your freezer and stack remaining trays on top, freeze overnight for up to 3-4 months. Once the food is solid, you can leave your meal in the Souper Cube trays, but then that ties up your trays for freezing other meals until you use the components of the Mediterranean Bowl. We suggest transferring the components of each well to a freezer-safe zippered bag, reusable bag, or vacuum sealed bag for longer storage.

How long do Mediterranean Chicken Bowl Kits last in the freezer?

We say 3-4 months for optimal freshness. However, as long as it has been consistently frozen, it’s safe to eat indefinitely. For longer term storage transfer frozen cubes to a vacuum sealed bag for best results and to prevent freezer burn.

Taking frozen components and placing them in the bags

How to reheat Mediterranean Chicken Bowl Kits?

When it’s time to reheat the Mediterranean Bowls, you will want to pull the tray from the freezer and transfer it to the fridge to thaw. This lets you cut down on the reheating process. However, if you forget to thaw in advance, that’s okay too! The easiest way to reheat from frozen is using your microwave.

Microwave

Transfer components from the trays, to a microwave-safe dish or our Souper Cubes 5 inch square baking dish and let defrost in the refrigerator overnight. Heat on HIGH, until heated through, about 4 minutes.

Alternatively, you can go directly from the freezer to the table by simply popping out the cube and place in a microwave container or Souper Cubes 5-inch square baking dish cover and microwave on 50% power, for about 4 minutes, or thawed. Then heat on HIGH, until heated through, about 3 minutes.

Stovetop

Simply pop out the cubes and separately place in a 3 small sauce pots with a bit of water, cover and heat on medium-low, stirring occasionally, until heated through to about 165F, or just a simmer.

Mediterranean Chicken Bowl

Rated 5.0 stars by 1 users

Cuisine

Mediterranean

Servings

4

Prep Time

30 minutes

Cook Time

45 minutes

If you are looking for a fresh, flavorful and freezer friendly meal, this Mediterranean Chicken Bowl will become a staple weeknight meal. It’s nutrient dense, satisfying and packed with flavor from the vibrant chicken, sweet and aromatic onions & peppers and hearty rice-quinoa pilaf and topped with a red pepper-olive sauce that is packed with flavor.

Ingredients

Grain Pilaf

2 teaspoons extra-virgin olive oil
1 large finely diced shallot (about ½ cup)
⅓ cup dry white basmati rice, rinsed
¼ cup dry white quinoa, rinsed
1 cup chicken broth
1 tablespoon finely chopped herbs such as dill, parsley and/or mint
⅛ teaspoon sea salt

Seasoned Chicken

2 pounds chicken breast cutlets (about 6 pieces)
1 tablespoon lemon zest (from 1-6 ounce)
1 tablespoon lemon juice (from 1-6 ounce)
2 large cloves garlic, minced
1 tablespoon dried oregano
1 teaspoon sea salt
1 teaspoon lemon pepper
½ teaspoon smoked paprika
2 tablespoons extra-virgin olive oil, divided

Peppers & Onions

2 tablespoons extra-virgin olive oil
2 7-ounce orange or yellow bell peppers, seeded and stemmed, sliced thinly (about 3 cups)
1 10-ounce yellow onion, sliced thinly (about 2 cups)
1 teaspoon dried oregano
½ teaspoon smoked paprika
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper

Roasted Red Pepper Sauce

1 small shallot, peeled and roughly chopped
1-12 ounce jar roasted red peppers, drained (about 1 cup)
½ cup roughly chopped roasted and lightly salted almonds or pistachios
3 tablespoons chopped Kalamata olives
2 tablespoons capers
3 tablespoons roughly chopped herbs such as dill, parsley or/and mint
1 tablespoon tahini
1 tablespoon freshly squeezed lemon juice
⅛ teaspoon sea salt
⅛ teaspoon freshly cracked pepper

View Cart (0) Checkout

Directions

Prepare the pilaf

Heat 2 teaspoons of olive oil, until shimmering, on medium-high heat, in a medium sauce pot. Add finely diced shallot and cook until translucent, about 3 minutes. Stir rinsed rice and quinoa to the sauce pot, until coated in oil.
Add chicken broth and bring to a boil. Cover and turn heat to low, all the liquid is absorbed, about 12 minutes. Turn off heat and let sit covered for an additional 15 minutes.
Remove the lid and stir in 1 tablespoon fresh herbs and ⅛ teaspoon salt. Set aside.

Prepare the chicken

Toss chicken, lemon zest, 1 tablespoon lemon juice, garlic, 1 tablespoon oregano, 1 teaspoon salt, lemon pepper, ½ teaspoon smoked paprika, until coated, into a large bowl. Let sit for 30 minutes at room temperature or overnight in the refrigerator.
Place 2 tablespoons of oil in a large skillet or cast iron pan on medium-high heat, until shimmering. Add chicken to the skillet, working in batches, cook, until golden, then flip until an instant read thermometer registered 165F, about 6 minutes total. Remove from the skillet and place on a cutting board to rest, about 10 minutes. Reserve the skillet. Slice the chicken into ½-inch slices.

Prepare the peppers & onions

Place 2 tablespoons of olive oil in the reserved skillet (from the chicken) and heat on medium-high heat, until shimmering. Cook the sliced peppers and sliced onions, stirring occasionally, until softened and started to caramelize, about 8 minutes. Stir in 2 teaspoons dried oregano and ½ teaspoon smoked paprika, 1 teaspoon salt and black pepper. Turn off heat and set aside.
Pulse 1 small chopped shallot, roasted red peppers, almonds, olives, and capers in a large food processor, on HIGH, about 10 times, until just roughly chopped.

Prepare the sauce

Add 3 tablespoons roughly chopped herbs, tahini, 1 tablespoon lemon juice, 1/8 teaspoon salt, and ⅛ teaspoon pepper into the food processor and continue to pulse, until combined and still chunky.

Assemble and Storage

Add the pilaf, chicken, peppers & onions and sauce individually to the wells of your Souper Cubes trays. We suggest using Souper Cubes 1-cup freezer trays for the chicken and Souper Cubes half-cup cup trays for both the pilaf and peppers & onions and Souper Cubes 2 Tablespoon trays for the red pepper sauce. For this recipe you will need one 1-cup tray, two half-cup trays and one 2-tablespoon tray.
Place the trays with labeled lids in the freezer overnight to fully freeze.
Remove from the freezer, and allow the trays to stand on the counter for 5 minutes before removing the lid and pop out the frozen cubes. This will allow the cubes to pop out much easier for you.
Optional: Pop-out the cubes and transfer them to freezer-safe bags. Label and return back to the freezer.

Reheating

When you are ready to bake, remove your Mediterranean Bowl components from the freezer to thaw chicken, peppers & onions and pilaf, ideally for a few hours to overnight, side-by-side in the Souper Cubes 5-inch Square Baking Dish. Reheat in the microwave on 50 % power until hot. Thaw the red pepper sauce separately and do not heat, but drizzle over after heated.

Recipe Note

This Mediterranean bowl is a satisfying meal that is loaded with goodness in every bite. Check out our other freezer-safe meals and learn how to handcraft more delicious freezer-friendly meals with our variety of tasty recipes.