Mediterranean Grilled Chicken Bowl
Juicy grilled chicken served over fluffy quinoa with cucumbers, cherry tomatoes, kalamata olives, and a dollop of creamy tzatziki. A fast, high-protein weeknight dinner rich in fiber and healthy fats.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Caitlin + Lila
Caitlin 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
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Pre-cooked quinoa or batch-cooked grains save major prep time on busy weeknights.
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: Heat a grill pan or medium skillet…
- 01
Heat a grill pan or medium skillet…
Heat a grill pan or medium skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Season chicken breast evenly with olive oil
Season chicken breast evenly with olive oil, dried oregano, salt, and black pepper.
Tap card to mark done - 03
Place the chicken in the hot pan…
Place the chicken in the hot pan and cook for 6 to 8 minutes per side, until internal temperature reaches 165°F (74°C) and the outside is nicely browned. Transfer to a cutting board to rest for 5 minutes, then slice into 1/2 inch (1.2cm) strips.
Look for: internal temperature reaches 165°F (74°C) and the outside is nicely browned
Tap card to mark done - 04
Warm cooked quinoa in a small bowl…
Warm cooked quinoa in a small bowl for 30 seconds in the microwave.
Tap card to mark done - 05
Layer warm quinoa at the base of…
Layer warm quinoa at the base of your bowl. Arrange sliced chicken, chopped cucumber, half-cut cherry tomatoes, and kalamata olives neatly on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spoon tzatziki dip over the center and…
Spoon tzatziki dip over the center and garnish with crumbled feta cheese before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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