Description
A vibrant, protein-packed lunch bowl that deconstructs the flavors of a Mediterranean wrap into a mess-free format. Perfect for school lunches, this recipe stays fresh and delicious cold or at room temperature, avoiding soggy tortillas while delivering bright, tangy flavors.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil (divided)
- 3 cloves garlic, minced
- 2 medium lemons (juice and zest)
- 1.5 cups dry quinoa
- 3 cups water or low-sodium chicken broth
- 1 can (15oz) chickpeas, drained and rinsed
- 1 medium English cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and sliced
- ½ cup feta cheese, crumbled
- ¼ medium red onion, finely diced
- ½ cup fresh parsley, chopped
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano (divided)
- Sea salt and black pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Place chicken breasts on the sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt, pepper, and ½ teaspoon dried oregano. Rub to coat evenly.
- Bake chicken for 18-20 minutes until internal temperature reaches 165°F. Let rest for 5 minutes before shredding into bite-sized pieces.
- While chicken cooks, rinse quinoa under cold water. Combine with water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- In a small jar with a lid, combine ¼ cup olive oil, juice of 2 lemons, zest of 1 lemon, minced garlic, Dijon mustard, ½ teaspoon dried oregano, salt, and pepper. Shake vigorously for 30 seconds to emulsify.
- Chop cucumber, halve tomatoes, slice olives, dice red onion, and chop parsley.
- In a large mixing bowl, combine cooked quinoa, shredded chicken, chickpeas, cucumber, tomatoes, olives, red onion, and parsley.
- Pour about half the dressing over the mixture and toss gently to coat. Taste and adjust seasoning or add more dressing as desired.
- Divide into containers and top with crumbled feta cheese. Refrigerate immediately.
Notes
For best results, batch cook chicken and quinoa on Sunday. Store veggies separately to maintain crispness. Assemble bowls each morning. Do not freeze this recipe as quinoa and veggies become mushy upon thawing. If packing for school, use an ice pack to keep the chicken safe. The dressing can be made ahead and stored in the fridge for up to a week.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6
- Sodium: 350
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 45
- Fiber: 8
- Protein: 28
Keywords: Mediterranean Chicken Wrap Bowls, healthy lunch, school lunch ideas, meal prep, gluten-free lunch, high protein lunch, quinoa bowl, chicken wrap deconstructed