12-Minute Harissa Chicken and Chickpea Bowl
Juicy air-fried harissa chicken served over warm spiced chickpeas and fresh spinach with a cool dollop of Greek yogurt. Perfect for a fast, high-protein meal before heading into a long shift.
Prep
4 min
Cook
8 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
4 min
Cook
8 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Slice 150g chicken breast into bite-sized strips
- 01
Slice 150g chicken breast into bite-sized strips
Slice 150g chicken breast into bite-sized strips.
Tap card to mark done - 02
Coat the chicken strips with 1 tbsp…
In a small bowl, coat the chicken strips with 1 tbsp harissa paste and 1 tsp olive oil.
Tap card to mark done - 03
Transfer the coated chicken to the air…
Transfer the coated chicken to the air fryer basket and cook at 400°F (200°C) for 7 to 8 minutes until golden cooked through with no pink remaining.
Look for: golden cooked through with no pink remaining
Tap card to mark done - 04
Place 120g rinsed chickpeas into a microwave-safe…
While the chicken cooks, place 120g rinsed chickpeas into a microwave-safe bowl with 1 cup baby spinach and microwave on high for 45 seconds until warm and lightly wilted.
Look for: warm and lightly wilted
Tap card to mark done - 05
Top the warm chickpea and spinach mixture…
Top the warm chickpea and spinach mixture with the hot air-fried chicken strips.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Finish with a dollop of 2 tbsp…
Finish with a dollop of 2 tbsp Greek yogurt before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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