Mediterranean Grilled Chicken Zoodle Bowls
Savor the flavors of the Mediterranean with these delightful Grilled Chicken Zoodle Bowls. This healthful, low-carb dish features tender, marinated chicken breasts grilled to perfection and served atop a bed of fresh zucchini noodles, bursting with vibrant colors and flavors. Topped with a refreshing tomato-cucumber salsa and garnished with crumbled feta cheese and fresh mint, this dish is as beautiful as it is delicious. Perfect for a quick weeknight meal or a leisurely weekend feast, this recipe celebrates fresh ingredients and easy preparation. Serve with a wedge of lemon for a zesty finish that brightens each bite.
4
Servings
N/A
Calories
24
Ingredients
Ingredients
olive oil
1/4 cup (for marinade)
garlic cloves
4 (minced)
dried oregano
2 teaspoons (for marinade)
lemon zest
1 teaspoon (yellow part only)
lemon juice
2 tablespoons (for marinade)
dried parsley
2 teaspoons (for marinade)
kosher salt
1/2 teaspoon (or Himalayan salt)
black pepper
1 teaspoon (for marinade)
boneless skinless chicken breasts
4 (marinated)
red onion
1/2 cup (chopped)
cherry tomatoes
1 cup (quartered)
cucumber
1 cup (diced)
olive oil
1 tablespoon (for salsa dressing)
red wine vinegar
2 tablespoons (for salsa dressing)
lemon juice
1 tablespoon (for salsa dressing)
dried oregano
1 teaspoon (for salsa dressing)
black pepper
1/2 teaspoon (for salsa dressing)
kosher salt
1/2 teaspoon (or Himalayan salt)
olive oil
1 tablespoon (for sautéing zoodles)
zucchini
2 large (spiralized into approximately 4 cups zoodles)
feta cheese
1/2 cup (crumbled)
fresh mint
1/4 cup (to taste)
lemon
1 (sliced into 4 wedges)
pine nuts
to taste (optional)
Instructions
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Grilled Chicken Zoodle Bowls?
They are a healthy, low-carb meal consisting of marinated grilled chicken breasts served on a bed of spiralized zucchini noodles, topped with a fresh tomato-cucumber salsa and feta cheese.
Is this recipe considered low-carb?
Yes, because it uses zucchini noodles (zoodles) instead of traditional grain-based pasta, making it an excellent choice for low-carb or keto diets.
How many servings does this recipe provide?
This recipe is designed to yield 4 servings.
What are the main ingredients in the chicken marinade?
The marinade consists of olive oil, minced garlic, dried oregano, lemon zest, lemon juice, dried parsley, salt, and black pepper.
How do I prepare the zoodles?
Spiralize 2 large zucchinis to create approximately 4 cups of zoodles, then quickly sauté them in a tablespoon of olive oil.
What is in the tomato-cucumber salsa?
The salsa is made from chopped red onion, quartered cherry tomatoes, and diced cucumber tossed in a dressing of olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper.
Can I use chicken thighs instead of breasts?
Yes, boneless skinless chicken thighs can be substituted for breasts, though cooking times may vary slightly.
Is this recipe gluten-free?
Yes, all the ingredients listed, including the chicken, vegetables, and seasonings, are naturally gluten-free.
What can I use if I do not have a spiralizer?
You can use a julienne peeler or a standard vegetable peeler to create thin ribbons of zucchini if a spiralizer is unavailable.
How do I prevent the zoodles from becoming soggy?
Sauté the zoodles for only 2 to 3 minutes over medium-high heat. Avoid overcooking them as they release water quickly.
What kind of cheese is used in this dish?
The recipe calls for 1/2 cup of crumbled feta cheese for a salty, tangy Mediterranean flavor.
Can I make this recipe dairy-free?
Yes, simply omit the feta cheese or replace it with a plant-based feta alternative.
What herbs are used for garnishing?
Fresh mint is used to garnish the bowls, adding a refreshing finish.
Are there any optional toppings?
Pine nuts can be added to taste for an optional crunch and nutty flavor.
What is the best way to cook the chicken if I don't have an outdoor grill?
You can use an indoor grill pan or a heavy skillet on the stovetop to achieve a similar seared effect.
How long should the chicken marinate?
While not explicitly stated, for best results, marinate the chicken for at least 30 minutes to allow the flavors to penetrate the meat.
Can I prepare this dish ahead of time for meal prep?
Yes, but it is best to store the grilled chicken, salsa, and raw zoodles separately to maintain the best texture.
What type of vinegar is recommended for the salsa?
The recipe specifies red wine vinegar for the salsa dressing.
How many zucchinis do I need?
You will need 2 large zucchinis to make the required 4 cups of zoodles.
Is it necessary to peel the zucchini before spiralizing?
No, the skin is edible and provides extra nutrients and a nice green color to the dish.
How should I serve the lemon?
Slice one lemon into 4 wedges and serve one with each bowl to be squeezed over the dish before eating.
Can I use dried mint instead of fresh?
Fresh mint is preferred for garnishing, but if you must use dried, use a much smaller amount as it is more concentrated.
What can I substitute for red onion?
Shallots or green onions can be used if you prefer a milder onion flavor.
Is this recipe suitable for a Mediterranean diet?
Absolutely, it features lean protein, healthy fats from olive oil, and an abundance of fresh vegetables.
Can I add other vegetables to the salsa?
Yes, bell peppers or Kalamata olives would be excellent additions to the Mediterranean profile.
What temperature should the chicken reach?
Chicken should be cooked until it reaches an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).
Can I use store-bought pre-spiralized zucchini?
Yes, using store-bought zoodles is a great time-saving option for this recipe.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2-3 days.
Can I freeze the zoodles?
Freezing zoodles is not recommended as they become very mushy and watery when thawed.
Is kosher salt required?
The recipe suggests kosher salt or Himalayan salt for seasoning the marinade and salsa.