One-Pot Mediterranean Chicken Bowl with Cauliflower Rice

One-Pot Mediterranean Chicken Bowl with Cauliflower Rice—Healthy Dinner in 20 Minutes

If you’re anything like me, you love a healthy, flavorful dish that doesn’t leave you with a mountain of dishes in the sink. That’s exactly why I fell in love with this One-Pot Mediterranean Chicken Bowl with Cauliflower Rice. It’s quick, vibrant, clean eating approved, and tastes like something you'd order in a coastal café overlooking the Mediterranean Sea.

But here’s the real magic: it comes together in just 20 minutes. As a chef and recipe creator, I’ve spent years testing quick dinners—but this one immediately became one of my family favorites. The bright spices, fresh veggies, and zesty lemon dressing come together beautifully on a base of fluffy cauliflower rice. Even better, it hits all the boxes: low carb, low calorie, gluten free, and perfect for effortless meal prep.

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Why You’ll Love This One-Pot Bowl

This isn’t just another weeknight recipe—it’s a flavor-packed, nutrient-rich dish designed to make healthy eating truly enjoyable. You get:

• One pot convenience — fewer dishes, easier cleanup.
• Healthy, clean ingredients — lean chicken, fresh veggies, herbs.
• Comfort dinner vibes — warm and satisfying without heaviness.
• Meal prep friendly — stays fresh for days.
• Customizable toppings — make it dairy-free, low calorie, or extra saucy.

I wrote this recipe on a busy weekday when I’d only slept four hours and had only 30 minutes before my next meeting. I threw together the ingredients I had—and the first bite stopped me in my tracks. Fresh, bright, and filling without being heavy. This is the kind of meal that makes you feel good after eating it.

Ingredients You’ll Need

A. Chicken

• 1 lb (450 g) boneless skinless chicken breast, sliced
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp dried oregano
• 1/2 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• Juice of 1/2 lemon

B. Cauliflower Rice

• 3 cups cauliflower rice (fresh or frozen)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 tsp lemon zest

C. Veggie Toppings & Add-Ins

• 1/2 cup cherry tomatoes, halved
• 1/3 cup diced cucumber
• 1/4 cup sliced red onion
• 2 tbsp sliced olives
• 2 tbsp chopped parsley or mint

D. Sauce / Dressing

Greek Yogurt Lemon-Garlic Dressing:

• 1/2 cup Greek yogurt
• 1 tbsp lemon juice
• 1 clove garlic, grated
• 1 tbsp olive oil
• 1 tsp dried dill
• Salt and pepper to taste

OR choose tahini dressing or simple olive oil vinaigrette for dairy-free options.

How to Make This One-Pot Recipe

1. Season & Sear the Chicken

In a large pot, heat 1 tbsp olive oil over medium heat. Add chicken, garlic, paprika, oregano, cumin, salt, and pepper. Sear for 6–7 minutes, until golden and cooked through. Finish with lemon juice.

2. Cook Cauliflower Rice in the Same Pot

Remove chicken and set aside. Add 1 tbsp olive oil, cauliflower rice, salt, pepper, and lemon zest. Cook for 5–6 minutes until tender but not mushy.

3. Build Your Mediterranean Bowl

Layer cauliflower rice, chicken, cherry tomatoes, cucumbers, red onion, olives, and fresh herbs.

4. Add Your Sauce or Dressing

Drizzle the yogurt dressing (or your choice of sauce) generously over the bowls.

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Chef Tips to Make This Bowl Perfect

• Don’t overcook the cauliflower rice—keep it fluffy.
• Use high-heat searing for extra flavor on the chicken.
• Lemon zest brightens everything—don’t skip it!
• Add spice with red pepper flakes if you like heat.
• Make extra dressing—it keeps 4–5 days.

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⭐ Recommended Kitchen Tools to Make This Even Easier

These are tools I personally use in my kitchen that make one-pot meals faster, cleaner, and more flavorful.

1. Lodge Cast Iron Deep Skillet

This pan is a game-changer for one-pot cooking. It heats evenly, seals in flavor, and lasts a lifetime. Perfect for searing chicken and cooking cauliflower rice without sticking.

Click here to get the Lodge Cast Iron Skillet on Amazon and upgrade your kitchen instantly.

2. OXO Good Grips Garlic Press

If your garlic never feels finely minced enough, this tool will save your prep time. It produces perfectly minced garlic for sauces, marinades, and dressings.

Grab the OXO Garlic Press on Amazon for effortless flavor boosting.

3. Cuisinart 3-in-1 Cook Central Multi-Cooker

Perfect for busy cooks, this multi-cooker can sear, sauté, slow cook, and keep your food warm. A great alternative when you don’t want to use the stovetop.

Call to action: Check out the Cuisinart Multi-Cooker on Amazon and simplify your meal prep routine.

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Variations & Easy Customizations

• Dairy-free: Use tahini lemon dressing instead of yogurt.
• More veggies: Add artichokes, roasted peppers, or spinach.
• Protein swaps: Try shrimp, turkey, or chickpeas.
• Ultra-low-carb: Add more greens and reduce tomatoes.
• High-protein meal prep: Double the chicken and dressing.

Meal Prep Instructions

This bowl keeps beautifully for 4–5 days. Here’s how:

• Store chicken, cauliflower rice, and veggies separately.
• Keep dressing in small containers.
• Reheat chicken and cauliflower rice gently.
• Assemble fresh right before eating.

Tip: The dressing tastes even better on day 2—it develops more flavor!

Why This Recipe Fits Clean Eating & Healthy Diets

• Gluten free and grain-free
• Low carb and low calorie (under 400 calories depending on portion)
• High protein
• Made with whole, clean foods
• No refined sugars or heavy ingredients

When I first created this recipe, I didn’t intend to make it diet-friendly. But the ingredients naturally checked every box! That’s the beauty of Mediterranean-style cooking: simple ingredients, big flavor, and balanced nutrition.

Frequently Asked Questions

Can I use frozen cauliflower rice?

Yes! It works perfectly. Just cook uncovered so moisture can evaporate.

How do I make the chicken extra juicy?

Slice evenly and don’t overcook. A quick sear is your best friend.

Is this kid-friendly?

Absolutely—use mild seasoning or omit onions for picky eaters.

Can I prep the dressing ahead?

Yes, it lasts up to 5 days in the fridge.

What pot is best for one-pot meals?

A deep nonstick skillet or cast iron works best.

Final Thoughts

This one-pot Mediterranean chicken bowl with cauliflower rice is everything I love about cooking: fresh ingredients, bold flavors, and simple techniques that make weeknight dinners effortless. It's easy, simple, healthy, and truly satisfying—exactly what a comfort dinner should be. Whether you’re cooking for yourself, your partner, or your whole family, this dish is meant to be enjoyed again and again.

Try it once, and I’m confident it’ll become one of your new family favorites.