SYMPHONY OF YUM! The layer upon layer of crunchy, creamy, juicy textures and smoky, spicy, earthy, bright, tangy, fresh flavors is just so deeply satisfying. I want, I crave, I need! VERSATILE. This is one of my favorite aspects of this rice bowl recipe! Use all or some of the suggested fixings to completely customize you rice bowls – use your favorite type of rice, protein, veggies sauce and add-ins or create a rice bowl bar. GREAT FOR MEAL PREP. I love making all of the rice bowl components ahead of time and storing them separately in the fridge. At lunch or dinner time, just assemble your bowl exactly how you want it in minutes! AMAZING LEFTOVERS. Enjoy rice bowls for dinner then enjoy the equally delicious leftovers for lunch! ONE OF MY FAVS FOR ENTERTAINING. Prep all of the rice bowl ingredients ahead of time for stress free entertaining then line them up CAVA style so everyone can assemble their own rice bowls. This makes YOUR life easier and THEIR dish perfect for them! FREEZER FRIENDLY. No matter which chicken you choose, you can make a big batch and freeze some for later.
Part 1: The base:
You can customize the base and make it all grain bowls, grain/greens bowls or even eliminate the rice altogether for low carb.
Rice: use your favorite rice – brown rice, basmati rice, jasmine rice, cauliflower rice or even quinoa and lentils. I suggest keeping the rice flavor profile simple, seasoning with just salt and pepper because the rest of the bowl ingredients are so flavorful. To make the rice, it can be as simple as dumping rice into your rice cooker or even using microwavable rice packets for individual rice bowls. Greens: again, pick your fav! I use a spring lettuce blend but you can use arugula, spinach, Romaine, etc.
Part 2: The protein:
The flavor profile can lean Middle Eastern with chicken shawarma or doner kebabs or go Mediterranean with Greek chicken or Greek meatballs. I could say each of them is my favorite because I love each of them so much! I’ve also included a 10-minute Greek chicken for all those busy nights.
Greek meatballs: I always order my Mediterranean rice bowls with Greek meatballs, whether in addition to chicken or instead of chicken because they are AMAZING! Tender, juicy, bright, satisfying and dripping with lemon, garlic, dill and oregano flavors. They are easy to whip up and can be cooked on the stove or in the oven. They also freeze great if you want to make them ahead of time. Chicken shawarma: is intensely flavorful laced with cumin, cardamom, turmeric, cinnamon and cloves to create a warm, earthy, smoky, pungent marinade brightened by a splash of lemon juice and balsamic vinegar. The chicken can be grilled, baked or cooked in a skillet. Doner chicken kebabs: marinated in an intoxicating yogurt bath spiked with cumin, smoked paprika, coriander, cinnamon, and garlic then threaded on skewers and grilled or baked. The resulting chicken boasts a tantalizing charred exterior while the inside remains splendidly juicy and flavorful as it’s thinly sliced off the skewers. Harissa chicken: for the spicy food lovers! Basically, it boasts all of the complex flavor as doner chicken but with more heat. Harissa chicken is a spicy chicken from North Africa made from harissa (red chili paste), olive oil, lemon juice, garlic and spices. It’s unabashedly flavorful, bursting with complex, warm, nutty, savory, smoky, garlicky notes. Greek chicken with marinade: juicy chicken marinated in a blend of lemon juice, oregano, garlic, basil, onion powder, paprika and cumin for a bright lemon/oregano forward flavor. 10-minute Greek chicken: is so quick, easy and tasty – and did I say 10 minutes already? You’ll whisk the same ingredients used in the Greek chicken marinade together (in smaller proportions), stir in shredded rotisserie then season with salt and pepper to taste.
Part 3: The Roasted Veggies and Fresh Veggies
The rainbow of veggies make this rice bowl recipe, so please don’t skip! The roasted cauliflower, sweet potatoes and chickpeas will knock your socks off with their warm, spicy, smoky, sweet flavoring and delightful textures, and the fresh veggies are the perfect, vibrant compliment. There are a few seasonings going on here, but I promise they all come together beautifully.
Cauliflower: You’ll need one head cauliflower for this recipe. You can either purchase a small cauliflower and cut it up yourself, or save time by purchasing a bag of pre-chopped florets (about 5 cups). The cauliflower and chickpeas are seasoned with curry powder, salt and pepper. You will CRAVE them. It is by far my favorite seasonings for both. The cauliflower and chickpeas will have a mild kick but are more flavorful than “spicy” and still kid friendly when combined with all the rest of the ingredients. Chickpeas: Add so much texture to the bowls not to mention are high in fiber, protein, folate and phytonutrients. Make sure to drain and rinse them well before roasting them. If you want crispier chickpeas, roast them for 10 additional minutes after you roast all the veggies together. Sweet potato: Seasoned with brown sugar, chili powder and paprika for a sweet and spicy creaminess your taste buds will swoon over. Use one large sweet potato chopped into 1/2-inch pieces. You can actually eat the skin, so no need to peel first if you wish! If leaving the skin on, rinse the potato under warm water to remove any dirt. Tomatoes: Cherry tomatoes combine with the sliced, quartered cumbers with a splash of olive oil, salt, pepper and oregano to make a simple fresh salad. Use cherry tomatoes verses grape tomatoes if you have the choice because they are inherently sweeter. Cucumber: Adds a delightful fresh, crunchiness. I prefer an English cucumber so I don’t have to peel it, but you can also use a good old slicing cucumber and peel it first.
PART 4: THE TOPPINGS
Now comes the fun! The toppings can literally be whatever you choose, but these are my favorites:
Pickled red onions: I have an entire post dedicated to pickled red onions because I love them so much! Even if you don’t think you love pickled red onions, I highly suggest you try them; they’re bright, tangy with a slight sweetness and subtle crunch and are a highlight in these rice bowls. You can purchase jarred pickled red onions at the grocery store located by the capers, pepperoncini, etc. or they only take 15 minutes to prep and then 30 minutes to rest with my quick recipe. Radishes: Add a zesty, crisp, peppery crunch to your rice bowl. Avocado: The creamy avocado complements the tangy pickled red onion and radishes and spiced veggies perfectly. Blueberries: Add juicy pops of unexpected, delightful sweetness. Kalamata olives: gems of dark, rich intensely fruity, salty flavor. I use pitted Kalamata olives and then slice them because they are juicer and tend to hold together better than jarred sliced olives. Feta cheese: Rich, creamy, salty, tangy cheese adds SO much flavor! It is sold by the block or in crumbles. I always have a large container of feta crumbles in my fridge from Costco, so that is what I use but if you can get your hands-on chunked feta, it is fabulous! Sliced almonds: Brings the nutty crunch! Hummus: Creamy roasted red pepper hummus is my first choice for this rice bowl recipe. It is silky smooth, divinely creamy nutty, tangy, smoky, bright, garlicky, and weaves the ingredients together.
Part 5: The cilantro yogurt sauce
You will want to put this cilantro yogurt sauce on everything! It’s lusciously creamy, tangy, super flavorful and a MUST to marry all of the flavors and textures together. The sauce is easy to make in your food processor (or blender if you don’t have one). You will need:
Greek yogurt: You must use Greek yogurt verses regular yogurt because Greek yogurt is much thicker. You may use either Greek whole-milk yogurt, low-fat or non-fat yogurt and they will all produce excellently thick, creamy results. Lemon juice: Fresh lemon juice is preferred, but you may substitute with bottled lemon juice. Cilantro: Fresh, tangy, citrusy, and zesty. Use the top of the cilantro bunch no need to separate the leaves from the stems. Parsley: Clean, slightly peppery with a touch of earthiness and almost anise-like. Use the top of the bunch, no need to separate the leaves from the stems. Garlic: I use 2 garlic cloves for but you are welcome to add more or less to taste. Seasonings: Salt, pepper and ground cumin round out the flavor profile. Use more or less to taste.
Step 1: Chicken & Pickled Red Onions
Marinate chicken if required according to recipe directions. You can grill or bake the chicken when you’re ready to assemble the bowls or make it ahead of time and serve cold, room temperature or warmed. While the chicken is marinating, make the quick pickled red onions if using. Simply simmer vinegar, water, salt, sugar and pouring it over sliced red onions. Let rest for 30 minutes or refrigerate until ready to use.
Step 2: Cilantro Yogurt Sauce
You can make the yogurt sauce and prep your toppings while the chicken is marinating. To make the cilantro yogurt sauce, add Greek yogurt, cilantro, parsley, garlic, lemon juice and seasonings to a food processor and blend until the herbs are chopped, scraping down the sides as needed. Cover and chill in the refrigerator until you’re ready to serve.
Step 3: Roast the Veggies and Chickpeas
Add cauliflower and chickpeas to one side of a large sheet pan and toss with olive oil, curry powder, salt and pepper. Move to one side of the pan. Add sweet potatoes to the other side of the pan. Toss with olive oil, brown sugar, chili powder, ground cinnamon, paprika, salt and pepper. Spread vegetables into a single layer and roast for 25 minutes or until sweet potatoes are tender. Meanwhile, combine the cucumbers and tomatoes in a bowl. Toss with a drizzle of olive oil, dried oregano and salt and pepper to taste; set aside.
Step 4: Assemble the Rice bowls
Layer the bowls with cooked rice, lettuce, roasted vegetables, and chicken followed by the desired toppings. Drizzle with yogurt sauce and dig in!
How to meal prep a Mediterranean Bowl
Rice bowls make excellent meal prep if you want to prep them ahead of time for convenient, on the go lunches. You can completely assembly the bowls with cooked and fresh ingredients together and microwave for just 30 seconds to take the chill off for room temperature rice bowls or store the cooked and cold ingredients separately. Here’s how to meal prep for the latter:
Divide rice between 4 containers. Top with chicken, roasted vegetables and chickpeas. Don’t close containers until everything has cooled to room temperature. The following cold toppings can be stored together layered in this order: pickled red onions, hummus, cucumbers, tomatoes, olives, radishes, almonds, feta. The lettuce and cilantro yogurt sauce should be stored in separate containers. When ready to eat, warm the chicken, rice and roasted vegetables, then top with remaining ingredients.
Prep ahead: Every single component of the rice bowls can be prepped ahead which will make “go time” quick and easy. Pickled red onions: Make the onions when you marinate the chicken so they’ll be ready when you need them. Chill the cilantro yogurt sauce. Also make at the same time as the chicken and onions so it has time to chill which marries all the flavors together. Blender cilantro yogurt sauce: You can also make the sauce in your blender but it will be thinner. For a thicker sauce, stir in additional yogurt (don’t blend). Don’t skip the sauce! The yogurt sauce is a key component in this rice bowl recipe. Its creamy consistency is needed to marry all of the ingredients together and its refreshing tanginess cuts through the earthy flavors of the chicken and roasted veggies. If someone in your household has an aversion to cilantro, add additional parsley or mint instead. 90-second rice: Save time by using brown rice or quinoa packets, which take 90 seconds to cook, perfect for individual rice bowls. Customize rice bowl ingredients: The ingredients and measurements are simply suggestions. You can use add/swap any ingredients for your favs. Serve CAVA style: You can create a serving bowl bar and let everyone build their own bowls. You don’t have to make a rice bowl! Turn these rice bowls into a salad or wrap!
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