Mediterranean bowls with black lentils and chicken are high in protein and fiber. Layered with salad greens, easy tzatziki sauce, and homemade Greek vinaigrette, these restaurant-worthy bowls are ready in 30 minutes. Prep the ingredients ahead for easy lunches and dinners all week.
Notes from my kitchen
I could happily eat this Mediterranean bowl every day. It's inspired by the greens and grain build-your-own bowls at CAVA. That's where I discovered black lentils, and they are the ingredient that really sets this bowl apart.
Unlike brown or green lentils, black beluga lentils are firm and hold their shape and texture in the refrigerator. They also add a big dose of plant-based protein and fiber. So I only added enough chicken to make this meal high-protein and keep the carbs in check.
Making my favorite bowl combo at home lets me control the ingredients, portions, and sodium without sacrificing flavor. Not only does it save money, but I can enjoy these delicious Greek-inspired bowls on repeat.
Once the black lentils, chicken, tzatziki, and Greek vinaigrette are prepped, meals come together in just minutes, and there are endless variations.
Marjory
Ingredients
Most of the ingredients for these Mediterranean bowls can be purchased at the store. But each recipe is simple to make at home.
Of special note:
- Black lentils - You can find dried black "beluga" lentils at larger grocery stores, Whole Foods, and Trader Joe's. They cook in about 20 minutes. Make extra to top soups and salads or make this simple black lentils recipe with onions and garlic.
- Cooked chicken - Rotisserie chicken and baked lemon pepper chicken work great. Dice it and refrigerate or freeze it. Fish, shrimp, and tofu also work well in this recipe.
- Tzatziki sauce - I use non-fat Greek yogurt to save calories and reduce the fat content. Using whole milk Greek yogurt will be creamier because of the higher fat content and can be used instead. Sour cream is less acidic and is another option. Use Persian or English cucumbers because they are almost seedless and have thin skin. You don't need to peel them.
- Greek vinaigrette - Since these Mediterranean bowls have a healthy dose of salad greens, the salad dressing pulls everything together. I used honey to sweeten it, but this can be omitted for a tangy version. It allows for 2 tablespoons of dressing per serving. However, you can get away with half that amount if you are light on the greens.
- Use dried dill in the vinaigrette and fresh dill in the tzatziki sauce.
- Fresh garlic gives both the tzatziki and Greek vinaigrette a bright, tangy bite. A garlic press makes quick work of mincing it. It's best not to substitute garlic powder.
- Lettuce greens - I use bagged mixed salad greens, ideally with some spinach, cabbage, or kale in them. Use your favorite blend.
- Cucumber and tomatoes - I often have these on hand, so they're my go-to salad add-ins. The additions are endless and my favorites include roasted broccoli, avocado, and corn.
- Pickled red onions - Make a large batch. Store extras in the refrigerator for tacos, sandwiches, and salads.
- Other topping ideas: Feta cheese, hummus, and chickpeas.
The recipe card below includes ingredient amounts, step-by-step instructions, and nutritional information.
Can I use brown lentils instead of black lentils?
Yes. Brown and French green lentils are good substitutes, although black lentils hold their shape better after cooking and during storage. Avoid red lentils because they become too soft.
How to make Mediterranean bowls with black lentils
Cook black lentils
Rinse black lentils with water to remove any impurities. Add to a pot with water, bring to a boil, and simmer until the lentils are firm but tender on the inside. Drain and mix with olive oil and seasoning. Follow the instructions on the package if they are different.
Prep Chicken
Dice cooked chicken into bite-sized pieces.
Make Tzatziki sauce
Shred the cucumber and squeeze out as much moisture as possible. Finely chop the fresh dill. Stir it together with the remaining tzatziki ingredients until well combined and refrigerate until ready to use.
Make Greek vinaigrette
Whisk or shake all of the vinaigrette ingredients together until combined. Refrigerate until ready to serve.
Make pickled red onions
In case you don't have pink pickled onions on hand, here's the recipe:
Thinly slice 1 medium red onion and place it in a glass jar or bowl. Heat ¾ cup water until hot but not boiling. Stir in 1 tablespoon sugar and 1 teaspoon salt until dissolved, then add ½ cup apple cider vinegar. Pour the pickling liquid over the onions, pressing them down until fully submerged. Let stand at room temperature for at least 30 minutes before serving.
Assemble
Divide salad greens among four bowls. Top with black lentils, chicken, cucumbers, tomatoes, tzatziki and pickled red onions. Drizzle with Greek vinaigrette. If serving one at a time, keep the ingredients separate until serving time.
Would you like more easy, healthy, carb-conscious recipes?
📋 Recipe
Mediterranean Bowls with Black Lentils (and Chicken)
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Ingredients
Black lentils
- ½ cup black lentils
- 1 tablespoon olive oil
- ½ teaspoon Jane's Krazy Mixed-Up Salt or ½ teaspoon salt
Tzatziki Sauce
- 5 ounces Persian cucumbers about 2 to yield ½ cup of shredded cucumber with moisture pressed out
- 1 cup Greek non-fat yogurt Whole milk Greek yogurt or sour cream can be used instead
- 1 tablespoon fresh chopped dill or 1 teaspoon dried dill
- 1 teaspoon lemon juice
- 1 garlic clove pressed or minced
- ½ teaspoon salt
Greek Vinaigrette
- ¼ cup olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon honey or omit for tangy version.
- 1 garlic clove pressed or minced
- ½ teaspoon dried oregano
- ¼ teaspoon salt
Other bowl ingredients
- 8 cups mixed lettuce greens use your favorite blend
- 12 ounces cooked chicken diced (rotisserie or other meal-prepped chicken)
- 1 cup grape tomatoes sliced or whole
- 1 cup Persian cucumbers or English cucumbers, sliced for salad topping
- ½ cup pickled red onions
Instructions
Black lentils
- Rinse black lentils with water to remove any impurities. Add to a pot with 1½ cups of water. Bring to a boil, and simmer for about 15 minutes or until the lentils are firm, but tender on the inside. Tip: While the lentils cook, make the tzatziki and Greek vinaigrette.
- Drain lentils and mix with olive oil and seasoning.
Tzatziki sauce
- Shred the cucumbers on a plate lined with several paper towels. Squeeze out as much moisture as possible.
- Strip the feathery dill fronds from the thick stems, gather them into a small pile, and finely chop by gently rocking a sharp knife back and forth until the dill is finely minced.
- Stir the shredded cucumber and remaining tzatziki ingredients until well combined and refrigerate until ready to use.
Greek vinaigrette
- Whisk or shake all of the vinaigrette ingredients together until combined. Refrigerate until ready to serve.
Assembly
- Divide the salad greens among four bowls. Top with the black lentils, chicken, tomatoes, cucumbers, tzatziki, and pickled red onions. Drizzle with the Greek vinaigrette.If serving one bowl at a time, keep the ingredients separate until serving time. Serve warm or cold.
Notes
- Black lentils - about ⅓ cup
- Tzatziki sauce - 2 Tablespoons
- Greek vinaigrette - 2 Tablespoons
- Pickled red onions - 2 Tablespoons
- Black lentils - Store in an airtight container in the refrigerator for up to 5 days.
- Tzatziki sauce - Store in an airtight container in the refrigerator for 3 to 4 days. Stir before serving.
- Greek vinaigrette - Store in a jar with a tight lid in the refrigerator for up to 5 days. The olive oil will solidify when chilled. Let it sit at room temperature for a few minutes, then shake or whisk before serving.
Thinly slice 1 medium red onion and place it in a glass jar or bowl. Heat ¾ cup water until hot but not boiling. Stir in 1 tablespoon sugar and 1 teaspoon salt until dissolved, then add ½ cup apple cider vinegar. Pour the pickling liquid over the onions, pressing them down until fully submerged. Let stand at room temperature for at least 30 minutes before serving. Sodium estimate: I often use a salt blend, like Jane's Krazy Mixed-Up Salt, to reduce the amount of sodium when I make these bowls for my family. Each element of this recipe (i.e., the tzatziki, dressing, black lentils) has been tested with table salt and with this blend. If the blend is used throughout, the sodium estimate is reduced to 547 mg and is reduced even further depending on how the chicken is prepared. South Beach Diet notes: Omit honey from the Greek vinaigrette to make this recipe SBD Phase 1.
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