Mediterranean Lemon Tahini Shredded Chicken Bowl
Tender shredded chicken breast paired with warm roasted zucchini and crisp cherry tomatoes over fresh cucumber. Topped with creamy hummus and a citrusy lemon tahini drizzle for a quick, high-protein lunch.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Mixing bowl · Knife and cutting board
Time saver
Use pre-cooked rotisserie chicken breast (skinless) or batch-cooked poached chicken to reduce prep time to 15 minutes.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
Tap card to mark done - 02
Dice 0
Dice 0.5 medium zucchini and 0.5 small bell pepper into bite-sized pieces. Toss them with 0.5 tsp of olive oil, a pinch of dried oregano, and salt. Spread evenly on the baking sheet and roast for 12 to 15 minutes until tender and lightly browned.
Look for: tender and lightly browned
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Prepare the dressing in a small bowl…
While veggies roast, prepare the dressing in a small bowl by whisking 2 tsp of tahini, 1 tbsp of fresh lemon juice, and 1 tbsp of warm water until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 04
Dice 0
Dice 0.25 medium cucumber and halve 4 cherry tomatoes.
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Assemble the bowl by adding 4
Assemble the bowl by adding 4.5 oz (130g) of cooked shredded chicken breast alongside the warm roasted zucchini and bell pepper, cold cucumber, and cherry tomatoes.
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Add 2 tbsp of hummus to the…
Add 2 tbsp of hummus to the side and drizzle the prepared lemon tahini dressing over the chicken and vegetables.
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Serve immediately while warm or chill for…
Serve immediately while warm or chill for up to 3 days for meal prep.
Ready when: everything is assembled and ready to enjoy
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