Spiced Chicken Rainbow Grain Bowl with Tahini Yoghurt
Spiced Chicken Rainbow Grain Bowl with Tahini Yoghurt
This Spiced Chicken Rainbow Grain Bowl is a vibrant, nourishing, and flavour-packed dish that brings together the best of fresh produce, hearty grains, and satisfying protein — all drizzled with a creamy tahini yoghurt sauce. Perfect for lunches, meal prep, or a light but filling dinner, it’s a recipe that celebrates colour and texture while being incredibly easy to pull together.The base of this bowl is a medley of quick-cook grains including brown rice, lentils, and quinoa, which provide sustained energy and a wholesome base for the other ingredients. It’s then layered with juicy, spiced chicken thigh pieces, pan-crisped chickpeas, fresh raw veggies, and a generous drizzle of tahini yoghurt that ties everything together. It’s the kind of meal that looks impressive and tastes even better — but is surprisingly simple to prepare.This recipe is also endlessly flexible. Swap out the vegetables depending on what’s in season or in your fridge. Try tofu or falafel in place of chicken for a plant-based option. Add a boiled egg for extra protein, or top with feta for a salty kick. Whether you're packing it into lunchboxes or serving it for a quick weeknight dinner, this rainbow grain bowl is colourful, satisfying, and a hit with all ages.At Wholesome by Sarah, we’re all about creating meals that are as fun to eat as they are nourishing — and this bowl hits every note. It’s got crunch, creaminess, spice, and zing — everything you need in one bowl.
Equipment
- Large pot
- Non-stick frying pan
- Mixing bowls
- Chopping board and knife
- Chopping board & sharp knife
Ingredients
Protein
- 500 g chicken thighs chopped into bite-sized chunks
- 1 tablespoon extra virgin olive oil
- Salt and pepper to taste
Fibre
- 1.5 cups Simply Wholesome Pantry Quick Cook Grains mix of brown rice, quinoa and lentils
Pan-fried chickpeas:
- 400 g canned chickpeas drained and rinsed
- 1 tablespoon extra virgin olive oil
- 1 teaspoon chicken seasoning
Fresh
- 2 cups rocket or spinach, roughly chopped
- 4 radishes thinly sliced
- 1 cup edamame beans thawed
- 1 carrot large, sliced into rounds
- 2 tablespoons pickled red onion store-bought
- fresh lemon
Tahini yoghurt
- 1 tablespoon tahini
- 1 cup greek yoghurt
- 2 teaspoons honey
- Water to thin
Instructions
- Place a large pot of water onto boil. Once boiling, add the grains. Reduce heat, cover, and simmer 10 minutes, or until tender. Drain any excess water and fluff with a fork.
- In a bowl, toss the chicken thigh pieces with olive oil, chicken seasoning, salt, and pepper. Heat a non-stick pan over medium-high heat and cook the chicken for 6–8 minutes, turning occasionally, until golden and cooked through. Set aside and keep warm.
- Heat olive oil in a same pan over medium heat. Add the chickpeas and chicken seasoning. Cook for 5–7 minutes, stirring occasionally, until chickpeas are golden and slightly crisp. Remove from heat.
- In a small bowl, whisk together tahini, Greek yoghurt, honey, and a splash of water until smooth and drizzly. Adjust consistency with more water if needed.
- Divide the cooked grains between 4 bowls. Add the rocket or spinach, chickpeas, radish, edamame beans and carrot. Squeeze over fresh lemon juice. Top each with the spiced chicken. Drizzle with the tahini yoghurt and finish with a wedge of lemon on the side.
Video
Notes
Cooking Tips for Beginners
- Cook grains just until tender to avoid mushiness
- Pan-fry chickpeas in a dry pan at first for more crisp
- Taste and adjust lemon or seasoning in the sauce as needed
- Cut veg evenly for easy eating and better presentation
Serving Suggestions
- Add feta or boiled eggs for extra protein
- Serve with warm pita or flatbread
- Pair with a side of hummus or tzatziki
- Great as a meal prep bowl – just keep the dressing separate
Make-Ahead or Prepare-Ahead Guidance
- Cook grains in advance and refrigerate
- Pan-cook chickpeas and chicken, then store separately
- Slice vegetables the day before
- Mix sauce and keep in a jar in the fridge for up to 3 days
Freezer Friendly
Not ideal for freezing due to the fresh vegetables and yoghurt-based dressingStorage Advice
- Fridge: Store all components in separate airtight containers for up to 3 days
- Reheating: Reheat chicken and grains in the microwave; serve other components cold
Meal Prep Instructions
- Cook and portion grains
- Slice vegetables and refrigerate in a container
- Cook and cool chicken and chickpeas
- Mix dressing and store separately
- Assemble just before eating for best texture
Substitutions
Vegetables:- Use grated beetroot, baby cos, or roasted capsicum
- Swap chicken for falafel, tofu, or tempeh for a vegetarian option
- Try a lemon vinaigrette or hummus dressing instead
FAQs
- Can I use chicken breast instead of thighs?
Yes – reduce cooking time slightly to avoid drying out. - Can I make this vegetarian?
Absolutely – swap chicken for falafel, tofu, or chickpeas. - Is this good for lunchboxes?
Yes – just store the sauce separately and keep cool. - What if I don’t have tahini?
You can use all yoghurt or try hummus as a base for the sauce. - Can I make the grains in advance?
Yes – they store well in the fridge for 3–4 days.
Related Recipes on Wholesome by Sarah
- Crispy Fish Taco Bowls with Avocado & Lime Sauce
- Chicken Schnitzel Abundance Bowl with Brown Rice, Avocado, Edamame & Sriracha Drizzle
- Asian Salmon Bowl with Brown Rice, Cucumber Salad & Wasabi Peas
- Halloumi & Chickpea Abundance Bowl with Roasted Sweet Potato and Hummus-Yoghurt Drizzle
Helpful Hints
- Chop vegetables finely for easy bowl assembly
- Add lemon zest to the dressing for extra zing
- Double the dressing and keep for future bowls
- Mix up textures with something crunchy like seeds or nuts (if no allergies)
Nutrition
Carbohydrates: 60.7gProtein: 46gFat: 34.3gFiber: 11.4g
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