Keto Mediterranean Protein Bowl – No Grains, Just Flavor

So, This Keto Mediterranean Bowl Story…

Do you ever have one of those days where your brain says, “We’re having pasta!” but your body says, “Absolutely not, mate”? That’s how this Keto Mediterranean Protein Bowl was born, after one disastrous night involving a lost bag of quinoa, a fridge full of mismatched odds and ends, and me stubbornly refusing to order takeout (again). I cobbled this together on a Tuesday, actually, and honestly—it’s been my go-to for when I want something bold but, you know, still want to button my jeans tomorrow.

Oh! Almost forgot – the first time I made this, I dropped an olive pit in the mix. Crunchy, but not in a good way. So, always check those olives. Learned that the hard way…

Why You’ll Absolutely Love This One

I make this when the weather’s warm or when it’s raining and I just want to taste the Mediterranean (without the airfare, because have you seen those ticket prices?). My partner goes nuts for the olives (I do too, if we’re being real), and this bowl is so flexible—sometimes I just use leftover chicken or skip the feta if my fridge is looking bleak. One time I tried making it with canned tuna—don’t. Trust me. Oh, and I used to get annoyed with chopping cucumbers, but now I just bash ‘em a bit Jamie Oliver-style. So satisfying. (Extra points if you get your kids to help, though results may vary…)

Here’s What You’ll Need (with Swaps & Cheeky Notes)

• 200g grilled chicken breast (or, honestly, rotisserie chicken or shrimp if you’re lazy-slash-hungry)
• 1 big handful cherry tomatoes, halved (swap for roasted red peppers if tomatoes are bland — off season ones just don’t hit right)
• 1/2 English cucumber, roughly chopped (any cuke really — my grandmother insisted on Persian but you do you)
• 1/4 cup Kalamata olives, pitted (double check for pits, see earlier mishap)
• 2 tbsp crumbled feta cheese (vegan feta isn’t terrible, though I wouldn’t write home about it)
• 1/4 cup red onion, thinly sliced (sometimes I use pickled onions—adds zing, but raw is classic)
• 2 tbsp extra virgin olive oil (regular olive oil works if you’re out, no judgment)
• 1 tbsp fresh lemon juice (or a generous shake form a bottle—just don’t use that neon stuff)
• 1 tsp dried oregano
• Salt & pepper to taste (I tend to go heavy on the pepper, it’s a mood thing)
• Optional add-ins: handful of leafy greens, roasted cauliflower, a spoonful of hummus (I know, not strictly keto for some, but it’s good!)

Okay, Let’s Build This Bowl (Relaxed Directions)

1. Prep the veggies: Cut up your cucumber, halve the tomatoes, and thinly slice that onion. Don’t stress about uniformity—just chop ‘em up. Throw it all in a big bowl.
2. Add in the flavor bombs: Toss in the olives and feta. This is where I sneak a few olives (who wouldn’t?). Start layering the protein—shredded grilled chicken or whatever you have handy.
3. Mix up the dressing: Whisk olive oil, lemon juice, oregano, and a pinch of salt and pepper in a small cup. Or, honestly, just pour them right over the bowl and mix with a fork. I used to be a champion whisker, but some days that’s just not happening.
4. Toss everything together: Use tongs or just your hands, if you’re feeling rustic. Don’t worry if it looks messy—it tastes way better than it looks, promise.
5. Taste and adjust: This is crucial, I think. Sometimes I squeeze in more lemon or sprinkle on extra oregano. Don’t be afraid to make it too flavorful; it sort of mellows out after a few minutes anyway.
6. Serve: Scoop into bowls. If you wanna get fancy, top with a swirl of olive oil. Actually, a sprinkle of paprika isn’t half-bad either.

A Few Notes from My Kitchen Chaos

• If you chop onions earlier, rinse them under cold water — cuts the bite (and the tears, mostly).
• Don’t skip the olive oil, even if you’re counting macros. I did once and it tasted… dry? It needed that silkiness.
• Forgot to marinate the chicken once. Still good, but more lemon and oregano saved the day.

Variations Worth (or Not Worth) Trying

• Once swapped grilled halloumi for chicken; that worked a treat except the squeakiness, which some folks in my house LOVE and others absolutely will not tolerate.
• Adding roasted eggplant: works, but makes the bowl a bit heavier. Still, yum if you like that sort of thing.
• Tuna — honestly, I wanted to like it but nope. If you’re a die-hard tuna fan maybe you’ll think differently, but I probably won’t do that again.
• Chickpeas instead of chicken… not keto, but my veg friends appreciate it if they’re visiting.

Essential (Sort Of) Equipment

• Big mixing bowl – I mean, you could use a saucepan in a pinch. Nobody will know.
• Sharp knife (I use the one that hasn’t gone blunt yet)
• Tongs are nice but honestly just toss it with your hands if you wash up first.

Stash It? Here’s the Deal with Storage

This keeps pretty decently in a sealed container in the fridge for up to 2 days, but like—let’s be honest—it’s rare I have leftovers by lunchtime the next day. If you’re prepping ahead, maybe keep the dressing off until serving so things don’t get soggy. Or don’t! I’ve done both.

How I Serve It (Favorite Way)

Honestly, usually just straight out of a big bowl while hunched over the counter scrolling this blog. But if I’m feeling fancy, I’ll make a plate, top with extra greens, and maybe a soft-boiled egg if I’m not in too much of a rush. My cousin likes it picnic-style, outside with iced tea. To each their own.

Pro Tips, Learned the Long Way

• Don’t rush the chicken—seriously. I tried to speed-grill once and it ended up drier than my best friend’s sense of humor. Give it a minute or two extra if you can.
• If your feta is super crumbly, just embrace it. It’ll all mix in eventually—my mum used to say, “Never trust a salad that looks too perfect.”
• Second thought: maybe don’t use paper towels under the finished bowl (soaked right through, total mess—lesson learned).

FAQ – Because People Actually Ask Me These Things

• Can I make this vegetarian? Yeah, totally—just ditch the chicken for more cheese or roasted veg. Halloumi’s actually my fave swap.
• Is feta strictly keto? So, there’s a tiny bit of carb but not much—unless you eat a whole block, you’ll be fine. (And even then, I wouldn’t stop you!)
• I don’t have Kalamata olives, can I use black ones? You can, but the flavor’s a bit more, well, flat? Still works if that’s what you’ve got in the fridge.
• Why is my bowl watery? Sometimes tomatoes and cucumber let loose! Maybe pat them dry or drain the bowl a bit before you dig in. Actually, I kinda like a bit of juice at the bottom to mop up.
• How spicy can I make this? Hey, go wild! Throw in a sliced chili or red pepper flakes—I’ve done both. My family protests every time but I think it’s excellent.

Random side note: one time my cat jumped onto the counter while I was prepping this and made off with a piece of chicken. So now I prep with the kitchen door shut—just in case.

★★★★★ 4.50 from 131 ratings

Keto Mediterranean Protein Bowl – No Grains, Just Flavor

yield: 4 servings

prep: 20 mins

cook: 15 mins

total: 35 mins

A vibrant, grain-free keto bowl packed with Mediterranean flavors. Brimming with grilled chicken, fresh vegetables, olives, and a creamy tzatziki, this high-protein bowl delivers a delicious and satisfying meal without any grains.

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Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1 cup lettuce or mixed greens
• 1/2 cup tzatziki sauce
• Salt and black pepper, to taste

Instructions

1. 1
   Preheat grill or grill pan to medium-high heat. Season the chicken breasts with olive oil, dried oregano, salt, and black pepper.
2. 2
   Grill the chicken breasts for about 6-8 minutes on each side, or until cooked through. Let them rest for a few minutes, then slice into strips.
3. 3
   In individual bowls, arrange lettuce or mixed greens as a base. Top with cherry tomatoes, cucumber, olives, red onion, and feta cheese.
4. 4
   Add the sliced grilled chicken to each bowl. Spoon tzatziki sauce over the top.
5. 5
   Garnish with extra oregano if desired. Serve immediately and enjoy!

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 420 caloriescal

Protein: 36 gg

Fat: 27 gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 9 gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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