Mediterranean Harissa Chicken Rice Bowl (Anti-Inflammatory One Pot) – High Protein Healthy Dinner Idea
If there’s one recipe that completely transformed the way I think about healthy comfort food dinners, it’s this Harissa Chicken Rice Bowl. I originally developed it during a week where I was craving something bold, spicy, and deeply satisfying — but I also wanted it to be clean eating, anti inflammatory, and realistic for easy weeknight meals.
What came out of that experiment is now one of my most requested one pot Mediterranean dinners. It’s high in protein, layered with warming spices, rich in olive oil and garlic, and balanced with fresh herbs and lemon. And the best part? Everything cooks in one pot.
This is the kind of healthy dinner that feels indulgent but fuels your body beautifully.
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Why This Mediterranean Harissa Chicken Rice Bowl Is Anti Inflammatory
The Mediterranean diet is one of the most researched anti inflammatory eating patterns in the world. When building this recipe, I intentionally layered ingredients known for reducing inflammation while maximizing flavor.
Key Anti Inflammatory Ingredients:
- Extra virgin olive oil – rich in polyphenols
- Garlic – immune-supporting compounds
- Turmeric – contains curcumin
- Cumin & coriander – digestive-supportive spices
- Leafy greens – fiber and antioxidants
- Lean chicken – high protein for blood sugar stability
The harissa paste itself typically contains chili peppers, garlic, olive oil, and warming spices — making it a powerhouse for flavor and wellness.
Exact Ingredients & Measurements
For the Harissa Chicken:
- 1 ½ pounds (680 g) boneless, skinless chicken thighs
- 3 tablespoons harissa paste
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric powder
- 1 teaspoon smoked paprika
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- Zest of 1 lemon
- 1 tablespoon fresh lemon juice
For the Rice Base:
- 1 ½ cups (285 g) jasmine or basmati rice
- 2 ¾ cups (650 ml) low-sodium chicken broth
- ½ cup (70 g) chopped sun-dried tomatoes (in oil, drained)
- 1 small yellow onion, finely diced
- 1 cup (30 g) fresh baby spinach
- ½ teaspoon sea salt
For Garnish:
- ¼ cup (15 g) chopped fresh parsley
- ¼ cup (15 g) chopped fresh cilantro
- ½ cup (120 g) plain Greek yogurt (optional for creamy finish)
- Lemon wedges
How to Make This One Pot Mediterranean Harissa Chicken Rice Bowl
Step 1: Marinate the Chicken
In a large bowl, combine harissa paste, olive oil, garlic, cumin, coriander, turmeric, paprika, salt, pepper, lemon zest, and lemon juice. Add chicken thighs and coat thoroughly. Let marinate for at least 20 minutes (or up to 8 hours refrigerated).
Step 2: Sear for Deep Flavor
Heat a large heavy-bottomed Dutch oven over medium-high heat. Add the marinated chicken and sear for 4–5 minutes per side until browned. Remove and set aside.
Step 3: Build the Rice Base (Same Pot!)
In the same pot, sauté diced onion for 3 minutes. Stir in rice and toast for 1 minute. Add chicken broth, sun-dried tomatoes, and salt.
Step 4: Simmer
Return chicken to the pot, nestling it into the rice. Cover and simmer on low for 18–20 minutes until rice is tender and chicken reaches 165°F (74°C).
Step 5: Finish & Serve
Stir in fresh spinach until wilted. Garnish with parsley, cilantro, and a spoonful of Greek yogurt for creamy balance.
Amazon Kitchen Tools I Personally Recommend
1. Lodge 6-Quart Enameled Cast Iron Dutch Oven
This is my go-to for every one pot dinner. It distributes heat evenly, keeps moisture locked in, and transitions beautifully from stovetop to table.
Why I love it: Perfect for Mediterranean rice dishes and anti inflammatory stews.
Upgrade your one pot cooking game — check this Dutch oven on Amazon today.
2. Le Creuset Silicone Spatula
A high-heat resistant spatula makes sautéing and scraping flavorful bits effortless.
Why I love it: Doesn’t scratch cookware and handles high temperatures.
Grab this kitchen essential on Amazon for effortless clean eating dinners.
3. Microplane Zester
Fresh lemon zest elevates Mediterranean recipes instantly.
Why I love it: Extracts intense citrus aroma without bitterness.
Add bold citrus flavor to your healthy dinners — find this zester on Amazon.
Why This Is Perfect for Easy Weeknight Meals
As someone who cooks daily, I understand the challenge of balancing nutrition with time. This Harissa Chicken Rice Bowl solves that beautifully:
- One pot = minimal cleanup
- Balanced protein + fiber
- Meal prep friendly
- Reheats beautifully
It’s truly one of those healthy comfort food dinners that feels special without requiring hours in the kitchen.
Clean Eating & Customization Options
Make It Dairy-Free
Skip the yogurt or use unsweetened coconut yogurt.
Make It Lower Carb
Replace rice with 3 cups (450 g) cauliflower rice and reduce broth to 1 cup (240 ml).
Boost the Protein
Add ½ cup (120 g) chickpeas for extra fiber and plant-based protein.
Meal Prep & Storage
- Refrigerate in airtight containers for up to 4 days.
- Freeze portions for up to 2 months.
- Reheat with 1–2 tablespoons water to maintain moisture.
This makes it ideal for healthy dinners during busy weeks.
Why This Dish Feels Like Comfort Food
The smoky heat of harissa, the richness of olive oil, the sweetness of sun-dried tomatoes — it’s layered, satisfying, and deeply warming. Yet it aligns perfectly with anti inflammatory principles.
As I tested this recipe for the blog, I found myself going back for seconds — not because it felt heavy, but because it felt nourishing. That’s when I knew it was something worth sharing.
If you’re looking for a bold, Mediterranean one pot dinner that checks every box — healthy, clean eating, high protein, anti inflammatory, and perfect for easy weeknight meals — this Harissa Chicken Rice Bowl deserves a spot in your rotation.
Final Thoughts
Cooking should feel empowering, not overwhelming. This recipe proves that you can create vibrant, globally inspired dinners in one pot while supporting your health.
Try it this week, save it for meal prep, and make it your new favorite healthy comfort food dinner.
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