Healthy Mediterranean Chicken Bowls

This hearty Chicken Falafel Bowl has become my weeknight dinner savior when I crave something nutritious yet satisfying. The combination of crispy falafels, marinated chicken, and fresh vegetables creates a perfect balance of flavors and textures that transforms ordinary salad bowls into an exciting meal.

I first created these bowls when trying to recreate my favorite food truck's shawarma plate at home. What started as an experiment has become our family's most requested dinner, especially during busy weeks when we need something healthy but satisfying.

Ingredients

• Storebought falafels: saves tremendous time while still delivering authentic flavor
• Romaine lettuce: provides the perfect crisp base for all the toppings
• Field tomato and cucumber: add freshness and juiciness
• Parsley: brightens everything with its herbaceous punch
• Quick pickled red cabbage: contributes tangy crunch and beautiful color
• Homemade garlic sauce: delivers creamy richness without dairy
• Chicken shawarma: seasoned with warm spices brings protein and depth
• Hummus: adds creaminess and helps tie all flavors together

Step-by-Step Instructions

Quick Pickle the Cabbage:

Combine vinegar, sugar and salt in a large bowl until completely dissolved. Submerge your sliced red cabbage in this mixture and allow it to sit for at least 30 minutes. The longer it sits, the more vibrant and flavorful it becomes. This quick pickling method transforms raw cabbage into a tangy, crunchy topping that cuts through the richness of the other components.

Prepare the Chicken Shawarma:

Slice chicken breasts in half lengthwise to create thinner cutlets that will cook quickly and evenly. Combine chicken with olive oil, lemon juice, garlic, and the aromatic spice blend in a plastic bag, massaging to ensure even coating. Let marinate for at least 15 minutes while your grill heats up. Grill over medium high heat for about 5–6 minutes per side until perfectly cooked through with beautiful char marks. Alternatively, bake in a 400°F oven for 12–15 minutes. Allow the chicken to rest before slicing to keep juices intact.

Make the Garlic Sauce:

Combine soy milk, sunflower oil, fresh minced garlic, lemon juice and salt in a blender or food processor. Blend on high speed for just 10–15 seconds until the mixture emulsifies and thickens into a creamy sauce. This dairy free garlic sauce provides the perfect cooling complement to the spiced chicken and falafels.

Assemble Your Bowls:

Start with a generous bed of chopped romaine lettuce. Arrange tomatoes, cucumber, parsley, pickled cabbage, falafels, and sliced chicken in separate sections around the bowl. Add dollops of hummus and drizzle with garlic sauce. This arrangement not only looks beautiful but allows you to get different flavor combinations in each bite.

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The warm spices in the chicken shawarma are what make this dish truly special to me. I discovered this spice combination years ago at a small Lebanese restaurant and have been perfecting my blend ever since. The hint of cinnamon and nutmeg alongside the earthier cumin creates a complexity that transforms ordinary chicken into something extraordinary.

Make Ahead Options

These bowls shine as meal prep options. You can prepare all components on Sunday and assemble fresh bowls throughout the week. Store the chicken, falafels, pickled cabbage, and garlic sauce in separate containers. Keep chopped vegetables in another container with a paper towel to absorb excess moisture. When ready to eat, simply arrange everything in your bowl and enjoy a restaurant quality meal in minutes.

Customization Ideas

This recipe welcomes personalization based on your preferences or what you have available. Replace chicken with grilled halloumi for a vegetarian option. Swap romaine for baby spinach or arugula for different flavor profiles. Add quinoa or bulgur wheat for extra heartiness. Include roasted sweet potatoes or bell peppers for additional vegetables. The basic formula remains the same crispy falafels, protein, fresh vegetables, pickled element, and creamy sauce.

Cultural Context

This bowl represents a fusion approach to traditional Middle Eastern street food. Traditional shawarma is typically served in pita bread with limited vegetables, but this deconstructed bowl format allows for incorporating more nutritious ingredients while honoring the authentic flavors. The combination of homemade garlic sauce and quick pickled vegetables pays homage to the traditional accompaniments while making the dish more accessible for home cooks.

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Storage Notes

The pickled cabbage will keep refrigerated for up to two weeks and actually improves with time. Cooked chicken stays fresh for 3–4 days in an airtight container. The garlic sauce will separate slightly but can be whisked back together and remains good for about 5 days. Falafels can be reheated in a toaster oven for optimal crispiness rather than microwaving which makes them soggy.

Recipe FAQs

→ Can I make these bowls vegetarian?

Absolutely! Simply omit the chicken shawarma and double the amount of falafels. You'll still get plenty of protein, and the bowls will be just as flavorful with all the fresh vegetables, pickled cabbage, hummus, and garlic sauce.

→ How long does the pickled cabbage last?

The quick-pickled red cabbage can be stored in its pickling liquid in an airtight container in the refrigerator for up to 1 week. The flavors will continue to develop over time, making it even more delicious.

→ Can I meal prep these bowls?

Yes! These bowls are perfect for meal prep. Prepare all components (chicken, falafels, pickled cabbage, garlic sauce, and chopped vegetables) and store them separately in the refrigerator. Assemble fresh bowls throughout the week for up to 4 days.

→ What can I substitute for the homemade garlic sauce?

If you don't have time to make the homemade garlic sauce, you can substitute with tzatziki, plain Greek yogurt mixed with minced garlic and lemon juice, or store-bought tahini sauce. Each will provide a different but complementary flavor profile.

→ How spicy are these bowls?

These bowls are aromatic but not spicy. The chicken shawarma is seasoned with warm spices like turmeric, cumin, cinnamon, and nutmeg, which provide flavor without heat. If you prefer spicy food, add a pinch of cayenne pepper to the chicken marinade or serve with hot sauce.

→ Can I use store-bought hummus?

Yes, store-bought hummus works perfectly in these bowls. Choose your favorite flavor – classic, roasted garlic, or roasted red pepper all pair well with the other ingredients.