There is so much I love about today’s recipe for greek-style chicken and chickpea bowls I don’t even know where to start! It’s right from this week’s meal prep plan and incorporates a variety of meal prep strategies—high protein hacks, overlapping ingredients, and component prep—all packaged into a 30-minute meal.
Let’s start with the protein. This is the third recipe in our 30-20-10 summer series, and while the minimum protein per serving for the series is 20 grams, today’s recipe provides 52 grams of protein per serving thanks to the combo of chicken, chickpeas, and Greek yogurt. Adding in a plant-based protein like chickpeas, lentils, or white beans to a dish that already uses meat is a quick way to give your meal a 10 to 15 gram protein boost, plus an easy way to add more fiber to your meals. Now we’re putting it into practice!
Prep once, use twice! Using components and ingredients across recipes is one of my favorite time, energy, and money-saving hacks. For the bowls, you’ll whip up a fresh, herby Greek yogurt sauce that acts both as a marinade for the chicken and chickpeas and a dressing to top off your bowl. Bonus points: the yogurt keeps the chicken from drying out while cooking!! Key for chicken breast. This yogurt sauce works on all different dishes—roasted veg, salmon, crispy potatoes, etc—so if you have extra, it will go to good use!
Today’s bowls are a great entry point if you’re not used to mixing and matching your protein sources and want a component-prep-friendly lunch or dinner for the week.
Every Sunday through August I’m sharing a new recipe that takes 30 minutes or less, packs in 20+ grams of protein, and 10+ grams of fiber. Today is the third recipe! Catch up on the other recipes.
Here’s how you can join the challenge and get free months of the newsletter:
⭐️ Make one 30-20-10 recipe + send a picture in the chat → one month free!
⭐️ Make three 30-20-10 recipes + send pictures of each in the chat → three months free!
⭐️ When you’re done (any time in the next 8 weeks) → fill out this form. You’ll receive an email right to your inbox to claim your free month(s).
Challenge rules: recipes submitted must be from the 30-20-10 series (recipes shared every sunday this summer). Giveaway runs through august 31. 2026. Existing paid subscribers will be comped the corresponding number of additional months by august 31, 2026.
Not only is today’s recipe part of the 30-20-10 series, it’s also straight from week 4 of the July breakfast and lunch prep plan. For the full week of prep-friendly recipes, head here.
let’s get to today’s recipe!
greek-style chicken and chickpea bowls
serves 4 | prep time: 15 minutes | cook time: 15 to 20 minutes
gluten-free, nut-free
INGREDIENTS
For the quinoa salad
1 cup tricolor or white quinoa
1 pint cherry tomatoes, halved (about 1 1/2 cups)
1 English cucumber, diced
1 small (or 1/2 medium) red onion, thinly sliced
2 tablespoons finely chopped fresh dill, additional for topping
juice of 1 lemon (about 3 tablespoons)
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon garlic powder
1 teaspoon kosher salt
1⁄2 teaspoon ground black pepper
For the yogurt sauce
2 cups low-fat or whole milk Greek yogurt
2 teaspoons olive oil
juice of 1 lemon (about 3 tablespoons)
2 teaspoon dried oregano
1 1⁄2 teaspoons garlic powder
1 1⁄2 teaspoons smoked paprika
kosher salt
ground black pepper
For the sheet pan
1 pound boneless, skinless chicken breast, diced into 1-inch pieces
15 -ounce can of chickpeas, drained and rinsed
INSTRUCTIONS
Preheat the oven to 425°F. Set aside a large sheet pan.
Prepare the quinoa: Bring 2 cups of salted water to a boil in a saucepan. Once boiling, add the quinoa and stir to combine. Reduce the heat to medium-low, cover, and cook until the liquid is absorbed and the quinoa is fluffy, about 15 minutes.
Meanwhile, make the Yogurt Sauce: In a small bowl, combine the Greek yogurt, olive oil, lemon juice, garlic powder, oregano, smoked paprika, and a generous pinch of salt and black pepper. Taste and add additional salt and pepper if desired. Transfer about one-third of the sauce to a large bowl (about 3/4 cup) and set the rest aside until Step 6.
Mix the chicken and chickpeas: To the large bowl with the yogurt sauce, add the diced chicken breast and chickpeas. Stir to evenly coat, then transfer to the sheet pan, spreading out into a single layer. Bake until the chicken is lightly browned and reaches an internal temperature of 165°F, about 14 minutes, tossing halfway through. Turn the oven to high broil and continue baking until the edges of the chicken darken, about 2 minutes.
While the chicken bakes, assemble the quinoa salad: In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, dill, lemon juice, olive oil, red wine vinegar, garlic powder, salt, and ground black pepper. Set aside.
Assemble the bowls: Evenly divide the quinoa salad and roasted chicken and chickpeas among four plates or bowls. Top with reserved yogurt sauce and garnish with chopped fresh dill.
STORE IT: Refrigerate the sheet pan components and quinoa salad in separate sealed containers for up to 4 days. Freeze chicken and chickpeas for up to 3 months. The sauce will last in the refrigerator for 7 days.
REHEAT IT: From refrigerated, microwave the chicken and chickpeas until warm, 1 to 2 minutes, and assemble with quinoa salad. From frozen, thaw the chicken and chickpeas in the refrigerator overnight, then microwave in 30-second increments until warm, and assemble with quinoa salad.
recipe notes
Add crumbled feta on top for extra saltiness and creaminess, if desired!
Add even more protein by cooking the quinoa in bone broth instead of water.
Skip the raw veggies: Roast 1 pint of halved or whole cherry tomatoes, 1 small red onion, and 1 small medium zucchini (omit the cucumber!) on a sheet pan with a drizzle of olive oil and salt, before combining with the quinoa.
swaps and subs
Vegetarian: Easy swap! Just use two cans of chickpeas, drained and rinsed.
Chicken: Swap for boneless, skinless chicken thighs, or diced salmon filets into 1/2-inch cubes. Swap for rotisserie chicken to save time.
Make it even more Greek: Swap chicken for the spiced lamb meatballs from Don’t Think About Dinner (pg. 164).
Dill: Swap for fresh chopped basil, or use 1 1/2 teaspoons dried dill.
love today’s recipe? subscribe for more just like it every week!
prepping
Veggie and Egg Breakfast Sandwiches: If you’re following the July meal prep plan, week four is a light one! We’re prepping just two meals—these delicious breakkie sandwiches and today’s Greek chicken bowls. Go crazy adding or swapping veggies, cheese, and breakfast meat to these sandwiches, they’re super flexible! I’m thinking of adding some leftover feta to mine.
Lemon-Caper Shrimp and Linguine: I love rediscovering recipes from Don’t Think About Dinner that I adore!! I had a friend over for dinner last week so I pulled up the A Little Fancier chapter and locked in on the lemon-caper shrimp and linguine (pg. 266). Holy moly it tastes SO good, especially with summer fresh squeezed lemon. Truly comes together in thirty minutes though, so it’s perfect for a quick summer meal.
loving
Lace-trim cami: I’m here for cotton and linen allll summer long. Also—is American Eagle having a moment right now?? I feel like I’m rediscovering them right now and it’s bringing me back to high school. This lace trim cami is the best for hot summer nights!
Quality dog time: We’ve been dog-sitting my family dog, Opal, this past week, and we love taking all the girls out on their morning walks together. C+C are still loving their double leash, which has been a lifesaver walking three dogs at once.
recommending
Rakuten: I started using the Rakuten cash-back plugin for all my online shopping, it automatically applies cash back to your purchases from pretty much anywhere. Love saving money where I can! Get $50 bonus cash with my link! (not sponsored, I just love saving!!) The dress I’m wearing in the mirror pic that earned me some cash back!
Tru Fru: I’ve been on a Tru Fru kick lately, especially the chocolate cherry combo…it’s hard not to eat through the whole bag. Also helps sneak in more fruit and fiber!! I think I need to figure out how to make them at home…
Hope you all have a great Sunday! Let me know if you make today’s recipe, or another one from the 30-20-10 series. And don’t forget to send pics in our chat to join the challenge!
This was super yummy! I made it for a family gathering that included both vegetarians and children so I made a few modifications. I marinated chicken thighs in greek salad dressing and grilled them. I needed the oven space for multiple cans of chickpeas and the veggies. I served the yummy yogurt sauce on the side due to the young kids. Everything was delicious! Thanks Jenn!
Just tried the recipe! I love it!