These Mediterranean Chicken Thigh Bowls (high protein) scream summer. The juicy tomatoes, dill and crunchy cucumbers take advantage of all of the beautiful summer produce while roasted chickpeas provide both fiber and texture. Juicy chicken thighs and greek yogurt sauce provide plenty of protein making this a satisfying meal you can enjoy all week long.
I love a good bowl recipe recipe. For more yummy bowl recipes try my ginger honey tofu bowls, salmon bite bowl or my greek shrimp bowl.
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Why you'll love this recipe
High in protein. Each serving contains 30 grams of protein to keep you full and satisfied.
Fresh + flavorful. Bright lemon, za'atar, herbs, and creamy yogurt make every bite delicious.
Great for meal prep. The components store well and are perfect for lunches throughout the week.
Easy sheet pan dinner. The chicken and chickpeas roast together for minimal cleanup.
Ingredients
- Olive oil: Creates a rich, flavorful marinade while helping the chicken stay juicy.
- Lemons: Adds bright acidity that tenderizes the chicken and freshens the dressing.
- Salt + black pepper: Enhances all of the flavors.
- Garlic powder: Adds savory garlic flavor throughout the marinade.
- Za'atar: A Middle Eastern spice blend that gives the dish its signature earthy, herby flavor.
- Onion powder: Adds subtle sweetness and depth.
- Paprika: Provides warm flavor and beautiful color.
- Honey: Balances the acidity with a touch of sweetness.
- Mustard: Helps emulsify the dressing while adding tanginess.
- Greek or skyr yogurt: Creates a creamy, protein-rich sauce.
- Olive oil: Adds richness and silkiness.
- Fresh dill: Brings bright herbal flavor that pairs perfectly with lemon.
- Garlic powder: Adds savory depth (or substitute fresh garlic).
- Salt + pepper: Seasons the sauce.
- Lemon juice: Brightens the yogurt sauce.
- Water (optional): Thins the sauce to your desired consistency.
- Chicken thighs: Juicy, flavorful protein that stays tender while roasting.
- Chickpeas: Add fiber, plant-based protein, and become slightly crispy in the oven.
- Cherry tomatoes: Bring sweetness and freshness.
- Cucumber: Adds cool crunch and balances the warm roasted ingredients.
See the recipe card for full information on ingredients and quantities.
Substitutions
- Chicken thighs - chicken breasts work great if you prefer leaner meat.
- Greek or skyr yogurt - use your favorite plain dairy-free yogurt to make this dairy-free. Dill - parsley, mint, or basil are all delicious substitutes.
- Za'atar - substitute with 1 teaspoon Italian seasoning or a blend of dried oregano, thyme, sesame seeds, and a pinch of sumac if you have it.
- Honey - maple syrup can be used instead.
Step-by-Step Instructions
Whisk together the marinade ingredients, reserving ¼ cup for the salad. Toss the remaining marinade with the chicken and chickpeas and let marinate for at least 15 minutes.
Spread the chicken and chickpeas onto a parchment-lined baking sheet and roast until the chicken is cooked through and the chickpeas are lightly crisp.
Toss the cucumbers and tomatoes with the reserved dressing. In a separate bowl, whisk together the yogurt sauce ingredients until smooth.
Slice the chicken, then assemble the bowls with the cucumber salad, roasted chicken, and chickpeas. Finish with the yogurt sauce and enjoy.
Storage instructions
You can store the extra beans in a sealed container in your fridge for up to 4 days.
Recipe Pro-Tips
Use an instant-read thermometer and cook the chicken to 175°F for perfectly juicy thighs.
Let the chicken rest for 5 minutes before slicing to retain its juices.
Thin the yogurt sauce with a splash of water if your yogurt is especially thick.
Recipe FAQS
Yes, this recipe stores great in the fridge. You can assemble the bowls in seperate containers for meal prep.
Absolutely. Chicken breasts work well—just reduce the cooking time since they cook faster than thighs.
Yes, just use dairy free yogurt.
Other one pot meals
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Mediterranean Chicken Thigh Bowls (high protein)
Equipment
Ingredients
marinade + dressing
- ⅓ cup olive oil
- juice from 1.5 lemons
- 1.5 teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon za'atar
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 tablespoon honey
- 1 teaspoon mustard
Yogurt sauce
- ¼ cup greek or skyr yogurt
- 1 tablespoon olive oil
- 3 tablespoon fresh chopped dill sub in fresh herb of choice
- pinch black pepper
- 1 teaspoon garlic powder or sub 2 fresh minced cloves
- ½ teaspoon salt
- juice from ½ lemon
- water to thin optional, only needed if your yogurt is super thick and you want a thinner sauce
Other ingredients
- 4 chicken thighs about 1.1-1.3 lbs
- 1 can chickpeas - drained
- ~8-10 oz clamshell cherry tomatoes - halved
- 1 medium cucumber - diced about 1.5 cups
Instructions
- Add all marinade ingredients to a bowl and mix together until combined. Separate out ¼ cup of the marinade, this will be use for the salad.
- Toss together marinade with chickpeas and chicken in a large bowl. Let marinate for at least 15 minutes. You can also do this the night before if desired.
- Preheat oven to 425 degrees. Add chickpeas and chicken to a sheet pan lined with parchment paper. Roast for 30-35 minutes, until chicken thighs read 175 degrees or are cooked through.
- Add cucumbers and tomatoes to a bowl and toss together with the reserved ¼ cup of the marinade. Set aside.
- Add all yogurt sauce ingredients to a bowl and mix together until smooth.
- Form bowls with cucumber salad, chicken thighs and chickpeas. Top with yogurt sauce and dig in.
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