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  • Writer's pictureitsjdieb

Middle Eastern Chicken and Quinoa Bowl

Updated: Jan 16

We are going to put those sumac marinated onions to good use and make this Middle Eastern Chicken & Quinoa Bowl. This is my 100th recipe of 2023 and you know it had to be a Middle Eastern recipe. This is the most elite, delicious, flavorful, and nourishing bowl I've made thus far.

You have tri-colored quinoa for carbs/protein, cucumber, tomato, cabbage for color/fiber, grilled chicken breast for protein, sumac marinated onions for fiber/prebiotics, and a Greek yogurt dressing for healthy fats/protein/probiotics. I have included every kind of nutrient in this one bowl, which is why I love it so much. Not only is it nutrient-dense, but the flavors all blend so well. You have the citrusy sumac onions, juicy spicy chicken breast, and herb-y dressing.

I know you're probably looking at this bowl and thinking that it's going to be a lot of work - I agree, it can be a lot. But here is the thing, this is easily meal-preppable so you can spend 50 minutes making a batch that will save you time for the next few days. The best part is that most of the ingredients can be made at the same time. You can have the chicken, onions, and quinoa cooking/marinating while you prep the veggies and dressing. You got this. You can make this for a dinner get together with friends and/or family too. You can prep it all and your guests will feel like they're eating a nice restaurant but in the comfort of your own home. Pair the recipe with some homemade hummus and pita and you win the hosting game. So, let's get to it!

Yields: 1

Prep time: 1 bowl

Prep time: 30 minutes

Total time: 50 minutes

This recipe is gluten free.



Sumac marinated onions:

1 large red onion, thinly sliced

1 tbsp extra virgin olive oil

Juice of ½ lemon

½ tbsp sumac (you can add more if you like) 1/4 tsp Aleppo pepper

1/4 tsp salt (salt to taste if needed)


1 cup white cabbage, finely sliced

½ cucumber, sliced into thin rounds (use mandolin if you have one)

1 tomato, sliced in quarter pieces

½ cup cooked tri-colored quinoa

Chicken marinade:

2 chicken breasts

1/4 cup extra virgin olive oil

½ cup Greek yogurt

Juice of 1 lemon

2 garlic cloves, grated

1/2 tbsp salt

1/2 tsp black pepper 1 tbsp garlic powder

1/2 tbsp sumac

1/2 tbsp Aleppo pepper

½ tbsp paprika

1/2 tbsp cumin

1/2 tbsp coriander


3 tbsps Greek yogurt

1 tbsp finely chopped parsley

1 tbsp olive oil

Splash of water

Juice of ½ lemon

Pinch of salt



1. Prep sumac marinated onions: prep and place the thin strips of red onion into a serving bowl of choice. Add the olive oil, sumac, Aleppo pepper, and salt to the onions. Toss and allow onions to be coated evenly. Allow onions to marinate in the fridge for at least 30 minutes before adding to food.

2. Prep the chicken: have the 2 chicken breast pat dried and tenderized. To do so, place the chicken breast into a Ziplock bag, seal the bag, and pound the chicken with a meat tenderizer. Place the chicken into a Pyrex bowl.

3. Add spices: add the olive oil, Greek yogurt, lemon, minced garlic, salt, black pepper, garlic powder, sumac, Aleppo pepper, cumin, and coriander. Ensure the chicken is coated well. If you have time, cover the pyrex and allow the chicken to marinate overnight. If not, look at the next step.

4. Saute chicken: add 1 tbsp of olive oil into a medium frying pan on medium high heat. Once you can smell the olive oil, add the chicken in. Cover the pan and allow the chicken to sear on each side evenly. Cook until the inside of the chicken is white (internal temperature should reach 165F ~ 74C).

5. Prep quinoa: grab a small saucepan and place it on the stove top. Add the quinoa in and pour in your already boiled water. 1 3/4 -2 cups of water per 1 cup of quinoa. Season the quinoa with salt. Mix, reduce the heat to medium heat, cover the pot with a lid. The quinoa will be done once all of the water has been soaked up.Turn the stove off, keep the lid on the pot, and allow the quinoa to cool for about 5-10 minutes. This way it fluffs a bit.

6. Prep the veggies: have the veggies prepped and set aside.

7. Make dressing: add ingredients to a bowl, whisk well, and set aside.

8. Put it all together: slice the chicken and add to a serving bowl. Add the quinoa, veggies, and sumac marinated onions. Pour dressing to your liking. Enjoy!


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