Gluten FreeLow CarbKeto

When you need a quick and delicious low-carb lunch, this chicken Mediterranean bowl is so easy to throw together and packed with flavor!

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Chicken Mediterranean Bowl

I am always on the lookout for quick and easy lunches. I want something simple to make that’s healthy, tasty, and ready in minutes.

And this chicken Mediterranean bowl might be one of my favorite options! Just heat up the chicken, combine the ingredients, and serve. You’ll have lunch ready in no time.

Not to mention, these bowls taste so fresh and are SO full of flavor! The combination of onion, tomato, cucumber, tzatziki, and feta with the spiced chicken is out of this world.

If you’re like me and always rushing around, it can be tempting to skip lunch… but then, I just find myself snacking all afternoon and never really feeling satisfied. I’ve realized that it’s WAY better to eat a healthy lunch to fill me up and give me energy until dinner.

Does that sound like you? Then do yourself a favor and add these low-carb chicken Mediterranean bowls to your weekly menu. They may become your new lunchtime staple!

Chicken Mediterranean Bowl

How Many Carbs In A Chicken Mediterranean Bowl?

Most Mediterranean bowls are going to include ingredients like brown rice or quinoa, which will make them higher in carbs. The Mediterranean bowl from Panera, for example, has a whopping 66 grams of carbs with only 7 grams of fiber!

This recipe, on the other hand, makes a few ingredient swaps to drastically lower the carbs. In fact, one serving comes out to only 7 net carbs. Not too bad if you ask me.

Want to lower the carbs even more? No problem!

Most of the carbs in this dish will come from the cauliflower rice, tomato, and red onion. By simply reducing or even omitting any of those ingredients, you’ll end up with a lower carb count.

Chicken Mediterranean Bowl

Can You Make Your Own Tzatziki Sauce?

You bet! If you Google “Keto Tzatziki,” you’ll find plenty of great options.

I usually buy pre-made tzatziki to save time. However, I always check the label to make sure there are no added sugars or fillers that will increase the carb count.

Don’t have time to run to the store or make a true tzatziki? In a pinch, you can always mix together full-fat Greek yogurt (or sour cream), fresh or dried dill, lemon juice, and a little white vinegar. I just add the ingredients to taste until I’m satisfied!

What To Serve With Chicken Mediterranean Bowls

Many Mediterranean dishes are served with pita bread. While the traditional version is higher in carbs than we want on a Keto diet, you can just as easily make your own version!

This recipe for pita bread is low carb, Keto, and gluten free. And stored properly, it will stay fresh for up to 5 days, so you can enjoy throughout the week.

If you’re looking for other ways to bulk up your bowl, you can always add more lettuce. That’s one of my favorite ways to trick my brain into thinking I’m eating way more when really, it’s just healthy greens.

Chicken Mediterranean Bowl

Can You Prep Mediterranean Bowls Ahead Of Time?

If you have your cauliflower rice and chicken cooked ahead of time, you can throw your Keto Mediterranean bowl together in a matter of MINUTES! That’s my number one recommendation if you’re looking for the fastest lunch prep possible.

You could also chop the lettuce, tomato, cucumber, and red onion ahead of time so they’re ready to go straight into the bowl. I prefer freshly cut veggies, but pre-slicing will certainly save time.

How To Make Chicken Mediterranean Bowl

Add 1 tablespoon of butter plus salt and pepper to taste to the cooked cauliflower rice. Stir to combine.

Place the other 2 tablespoons of butter in a skillet over medium heat on the stove. Once melted, add the grilled chicken strips.

Chicken Mediterranean Bowl

Add the paprika, oregano, minced garlic, lemon, and salt and pepper to taste, then stir to combine. Saute until the chicken is hot.

Chicken Mediterranean Bowl

Divide the cauliflower rice, lettuce, tomato, cucumbers, chicken, and red onion into 3 bowls.

Top each bowl with a tablespoon of feta cheese and tzatziki sauce before serving.

Chicken Mediterranean Bowl

Other Lunch Options From The Keto Option That You Might Like

Keto Avocado Chicken Salad with Blueberries

Greek Keto Lettuce Wraps

Chicken Salad

Keto Cauliflower Mac and Cheese

Keto Chicken Strips

Chicken Mediterranean Bowl

Chicken Mediterranean Bowl
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes

Ingredients

  • 2 cups cooked cauliflower rice
  • 3 tablespoons butter unsalted and divided
  • 9 oz. fully cooked grilled chicken strips
  • 2 cups green leaf lettuce chopped
  • 1 small tomato chopped
  • 1 small cucumber cut into slices
  • ⅓ cup red onion diced
  • 3 tablespoons tzatziki sauce
  • 3 tablespoons feta cheese
  • ¼ teaspoon paprika
  • ¼ teaspoon oregano
  • 2 teaspoons minced garlic
  • Splash of fresh lemon
  • Salt and pepper to taste

Instructions

  1. Add 1 tablespoon of butter plus salt and pepper to taste to the cooked cauliflower rice. Stir to combine.
  2. Place the other 2 tablespoons of butter in a skillet over medium heat on the stove. Once melted, add the grilled chicken strips.
  3. Add the paprika, oregano, minced garlic, lemon, and salt and pepper to taste, then stir to combine. Saute until the chicken is hot.
  4. Divide the cauliflower rice, lettuce, tomato, cucumbers, chicken, and red onion into 3 bowls.
  5. Top each bowl with a tablespoon of feta cheese and tzatziki sauce before serving.

Nutrition Information:

Yield:

3

Serving Size:

1

Amount Per Serving: Calories: 318Total Fat: 18gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 130mgSodium: 419mgCarbohydrates: 12gNet Carbohydrates: 8gFiber: 4gSugar: 6gProtein: 30g

Nutrition is calculated using a third party plug-in. It is best to always validate!

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