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Mediterranean Grain Bowl

Mediterranean Grain Bowl

This super easy grain bowl is a meal prepper's dream loaded up with healthy grains, lean protein, and tons of veggies.

Course Dinner, Main Course
Cuisine Mediterranean
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4


For the bowl:

  • 2 cups of your favorite grains or mix of grains cooked according to package instructions
  • 2 boneless skinless chicken breasts butterflied
  • 1 cup brussels sprouts halved
  • 2 Tbsp Extra Virgin olive oil divided
  • 1 tsp garlic powder divided
  • 1 tsp dried cumin
  • Salt and pepper to taste

For the dressing:

  • 1/2 cup tahini
  • 1/2 cup water
  • Juice of 1 lemon
  • 4 cloves garlic roughly chopped
  • Salt and pepper to taste

For topping:

  • 1 cup micro greens or your favorite salad mix
  • 2 oz feta crumbled
  • 1/4 cup kalamata olives halved
  • Lemon wedges for serving


  1. Preheat the oven to 400ยบ F and line two large sheet pans with parchment paper.
  2. On one sheet pan, toss the brussels sprouts with 1 Tbsp olive oil, 1/2 tsp garlic powder, salt, and pepper. On the second sheet pan, coat the chicken breasts with cumin, salt, pepper, and the remaining olive oil and garlic powder. Place both sheet pans in the oven and cook for 10 minutes.
  3. In a food processor or blender, combine the tahini, water, lemon, garlic, salt, and pepper. Blend until combined. Thin with additional water if desired.
  4. When the chicken and brussels sprouts are cooked, remove from the oven and let cool. Cut the chicken into bite sized pieces.
  5. Assemble the bowls. Start with your grain base and top with chicken, brussels sprouts, micro greens, olives, and feta. Drizzle with tahini dressing and garnish with a lemon wedge.