Mediterranean Chicken, Quinoa & Fresh Herbs
Mediterranean Chicken, Quinoa & Fresh Herbs
This Mediterranean Chicken, Quinoa & Fresh Herbs bowl is a bright, wholesome meal that’s packed with flavour and texture. It combines tender, herby chicken with fluffy quinoa, roasted capsicum, fresh cherry tomatoes, briny olives, and an abundance of fresh herbs. It’s finished with a simple zesty dressing that brings all the vibrant ingredients together beautifully. Perfect for busy weeknights or meal prep, this dish is fresh, balanced, and satisfying.What makes this meal so wonderful is its flexibility. The quinoa serves as a high-fibre base that soaks up all the gorgeous dressing, while the roasted capsicum and cherry tomatoes add natural sweetness. The olives and fresh herbs bring brightness and punchy Mediterranean flavours, and the chicken is seasoned with simple pantry spices that make it golden and delicious in just a few minutes.This bowl is also fantastic for meal prep—you can cook the chicken and quinoa in advance, chop your veggies, and keep the dressing separate until you’re ready to serve. It keeps well in the fridge and is just as delicious served cold, making it a great option for work lunches or picnics.If you love simple, nourishing meals that are easy to assemble and taste even better the next day, this is one to add to your regular rotation. It’s family-friendly, gluten-free (if you double check all ingredients), and endlessly adaptable depending on what fresh vegetables or herbs you have on hand.
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Equipment
- Frying pan or grill pan
- Chopping Board
- Sharp Knife
- Measuring Cups and Spoons
- Mixing bowls
- Whisk
Ingredients
Protein
- 600 g chicken tenderloins
- 1 tablespoon extra virgin olive oil
- 1 teaspoon garlic powder or minced garlic
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and pepper
Fibre
- 1 cup quinoa rinsed
Fresh
- 1 cup red capsicums roasted, sliced
- 1 cup cherry tomatoes halved
- 1/3 cup kalamata olives pitted, chopped
- 1 cup spinach roughly chopped
- 1/2 red onion thinly sliced
- 1/2 cup parsley roughly chopped
- 1/2 cup basil leaves torn
Dressing
- 1 lemon juice
- 1 tablespoon white wine vinegar
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dijon mustard
- 1/2 teaspoon dried oregano or thyme
- 1/2 teaspoon pure maple syrup optional
- Salt and pepper
Instructions
- Marinate the chicken in olive oil, garlic, oregano, paprika, salt, and pepper. Let marinate for 15 minutes.
- Heat a frying pan or grill pan over medium-high heat. Cook tenderloins for 3–4 minutes per side until golden and just cooked through. Set aside to rest.
- Combine roasted capsicum, tomatoes, olives, spinach, onion, parsley, and basil in a large bowl.
- Whisk lemon juice, vinegar, olive oil, mustard, oregano, salt, and pepper until combined.
- Arrange the quinoa in bowls. Spoon the herb salad into each bowl, top with warm sliced chicken, and drizzle generously with dressing.
Video
Notes
Cooking Tips for Beginners
- Rest the chicken after cooking to keep it juicy.
- Rinse quinoa well to remove bitterness.
- Roast your own capsicum if you prefer, or use jarred for convenience.
- Add dressing just before serving to keep the salad fresh.
Serving Suggestions
- Crumble feta cheese over the top for extra creaminess.
- Serve with warm pita bread on the side.
- Add a dollop of hummus for extra flavour and texture.
Make-Ahead or Prepare-Ahead Guidance
- Marinate the chicken up to 24 hours in advance.
- Cook quinoa and chop vegetables the day before and store separately.
- Keep dressing in a jar and drizzle just before serving.
Freezer Friendly
- Chicken can be cooked and frozen in portions for up to 3 months.
- Quinoa can be frozen in portions for up to 1 month.
- Fresh salad and dressing should be prepared fresh.
Storage Advice
- Fridge: Store components separately in airtight containers for up to 3 days.
- Reheating: Chicken and quinoa can be reheated gently in the microwave or served cold.
Meal Prep Instructions
- Cook and slice the chicken, then portion into containers.
- Prepare quinoa and portion.
- Chop vegetables and store separately.
- Keep dressing in a small container to drizzle when serving.
Substitutions
Protein:- Swap chicken for grilled halloumi, tofu, or chickpeas for a vegetarian option.
- Use brown rice, couscous, or bulgur instead of quinoa.
- Add cucumber, roasted zucchini, or avocado.
- Omit feta if adding or use dairy-free alternatives.
FAQs
- Can I use chicken breast instead of tenderloins?
Yes, simply adjust cooking time as chicken breast may take a little longer to cook through. - Can this be served cold?
Absolutely! It’s delicious as a cold salad bowl and perfect for lunchboxes. - Can I make this vegetarian?
Yes, swap the chicken for chickpeas, tofu, or halloumi.
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- My Mediterranean Chicken Mix
- Glazed Halloumi & Mediterranean Couscous
- Beef Meatball & Grain Salad
- Moroccan Lamb With Ancient Grain Salad & Lemon Yoghurt
- Spiced Chicken, Couscous, Fresh Herb Salad & Dill Yoghurt Drizzle
Helpful Hints
- Double the dressing and keep in the fridge for other salads.
- Swap fresh herbs based on what’s in season.
- Add a squeeze of lemon before serving for extra brightness.
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