High Protein Mediterranean Chicken Bowl with Quinoa & Tzatziki

If you love CAVA’s chicken and rice bowls but want a simple, nutrient-dense version at home, this CAVA inspired chicken and quinoa bowl is perfect for you. It’s packed with lean protein, fiber rich grains, heart healthy fats, and fresh Mediterranean flavors. This meal is perfect for meal prep, busy weeknights, or a balanced lunch that actually keeps you full.

If you are planning to make homemade tzatziki, hummus, parsley and tomato salsa, this could take about 60 minutes to prepare. Save time by buying some of the toppings and sauces pre-made.

Why we love this bowl

• Balanced meal: protein from a variety of sources such as chicken, quinoa, tzatziki, and hummus; plus a mix of vegetables and a whole grain.

• Customizable: use this recipe for inspiration and make swaps however you see fit

• Meal prep ready: batch prepare your chicken, quinoa, and homemade toppings (or buy) and use for lunch for most or all of the week

Ingredients

This recipe yields 3-4 servings, scale based on how many meals you want to prepare with this bowl.

For the bowl

1 C dry quinoa

1 to 1.5 lbs chicken breast, cubed

1 bag or container of baby spinach or mixed greens or arugula

1 container cherry tomatoes, halved

1 English cucumber, diced

2-4 avocados, sliced (use half or 1 per bowl, based on size and preference)

1 block feta cheese, crumbled (or buy container of crumbled feta cheese)

1 bunch fresh parsley, finely chopped

For the toppings

1 container of hummus flavor of choice, or see recipe below

1 container of tzatziki sauce, or see recipe below

1 red onion, pickled, or see recipe below

Finishing Drizzle

• Olive oil

• Red wine vinegar

• Italian seasoning

Instructions

1. Cook the quinoa: according to package directions and set aside.

2. Prepare the chicken (grilled, roasted, or pan-seared) and season simply with salt, pepper, garlic powder, and oregano.

3. Assemble the bowl:

   • Add quinoa and greens

   • Add chicken, tomatoes, cucumber, red onion, and avocado

   • Spoon on hummus and tzatziki

   • Sprinkle with feta

4. Finish with a drizzle of olive oil and red wine vinegar.

Homemade Toppings

We recommend you make 1 or 2 of these and buy the other to save time and keep your bowl flavorful. You can also buy all 3 to make meal prep even faster for the week.

Hummus	Tzatziki	Pickled Onions
Ingredients 1 (15 oz) can chickpeas (garbanzo beans), drained and rinsed ¼ cup tahini 2–3 tablespoons fresh lemon juice 1–2 cloves garlic 2 tablespoons olive oil ½ teaspoon salt 2–4 tablespoons cold water	Ingredients 1 cup plain Greek yogurt ½ cucumber, grated 1–2 cloves garlic, minced 1 tablespoon olive oil 1 tablespoon fresh lemon juice (or a splash of vinegar) 1–2 tablespoons fresh dill, chopped (or 1 tsp dried) ¼ teaspoon salt	Ingredients 1 red onion 1 C white vinegar 1/3 C sugar Salt and pepper to taste
Directions Add tahini and lemon juice to a food processor. Blend for ~30 seconds until creamy (this makes it smoother). Add garlic, olive oil, and salt. Blend again. Add chickpeas and blend until thick and smooth. Slowly add cold water, 1 tablespoon at a time, until you reach your desired consistency. Taste and adjust salt or lemon as needed.	Directions Grate the cucumber, then squeeze out excess water using a clean towel or paper towel (this keeps it from getting watery). In a bowl, combine yogurt, garlic, olive oil, lemon juice, dill, and salt. Stir in the cucumber. Taste and adjust salt, lemon, or garlic as needed. Chill for at least 15–30 minutes before serving for best flavor.	Directions Thinly slice one red onion  In a bowl with a lid or jar, add onions, 1 C white vinegar, 1 C water, 1/3 C sugar, salt and pepper  Combine and let sit for at least a few hours before using

Meal Prep & Variations

Meal prep tip

• Store components separately for up to 4 days and mix in the morning or right before you are ready to eat your bowl.

Swap quinoa for

• brown rice, farro, or cauliflower rice.

Vegetarian option

• Replace chicken with roasted chickpeas or falafel, or sautéed tofu

Dairy-free

• Skip feta and use dairy-free tzatziki, or add more hummus.

Nutrition Facts

• High in protein from chicken, quinoa, and Greek yogurt tzatziki

• Fiber-rich thanks to quinoa, vegetables, and hummus

• Heart-healthy fats from olive oil and avocado

FAQs

Is this CAVA bowl a plate method meal?

If you are focused on plate method, you want a protein, starch and veggies in your meal. This bowl offers balanced protein, lots of veggies for our fiber, a whole grain, and healthy fats with customizable portions.

Can I make this ahead of time?

Absolutely. It takes some time to assemble a bowl at home, so may as well make enough for it to last several meals for your week. Store ingredients separately to maintain freshness.