Greek Chicken with Tomato and Rice Salad: Mediterranean Flavor in Every Bite
A fusion of zesty lemon herbs and creamy feta infuses Mediterranean taste into each bite.
This Greek chicken with tomato and rice salad fuses the sun-kissed flavors of the Mediterranean with the heartiness of wholesome ingredients. It’s a vibrant, healthy weeknight meal that will transport your taste buds to the shores of Greece with every bite. This dish brings together tender oven-baked chicken breasts, a colorful mix of fresh vegetables, aromatic herbs, and a base of royal rice blend, finished with a sprinkle of crumbled feta cheese for the perfect salty tang.
Ingredients
| Ingredient | Amount | Details |
|---|---|---|
| Lemon zest | 1 Tbsp | Finely grated, plus 2 Tbsp fresh lemon juice |
| Thyme | 1 Tbsp | Fresh, chopped |
| Greek seasoning | 1 1/2 tsp | – |
| Olive oil | 5 Tbsp | Divided |
| Garlic cloves | 3 | Minced, divided |
| Boneless, skinless chicken breasts | 4 (~1.5 lbs total) | – |
| Dry white wine | 1/3 cup | – |
| Royal rice blend | 1 cup | – |
| Grape tomatoes | 1 cup | Halved |
| Baby cucumbers | 3 | Sliced |
| Scallions | 3 | Sliced |
| Flat-leaf parsley | 1 cup | Fresh |
| Fresh mint | 1/4 cup | Sliced |
| Crumbled feta cheese | 2 oz (~1/2 cup) | – |
Directions
- Preheat oven to 400°F.
- Prepare chicken rub: In a bowl, combine lemon zest, fresh thyme, Greek seasoning, 2 tablespoons olive oil, and 2 minced garlic cloves. Rub this fragrant mixture all over the chicken breasts.
- Bake the chicken: Pour white wine into an 11×7-inch baking dish, place chicken breasts on top, and bake until the internal temperature reaches 165°F (about 28–30 minutes). Let the chicken rest for 5 minutes before slicing.
- Cook the rice: Meanwhile, prepare the royal rice blend according to package directions. When ready, transfer rice to a large bowl.
- Mix the salad: Add halved grape tomatoes, sliced cucumbers, scallions, parsley, mint, crumbled feta, remaining lemon juice, remaining 3 tablespoons olive oil, and the final clove of minced garlic to the rice. Toss gently to combine.
- Serve: Arrange rice salad on plates, top with sliced chicken, and serve warm or at room temperature.
Tips for Success
- Use a royal rice blend for a texture contrast and added nutrition. Brown rice, wild rice, or quinoa are all suitable alternatives.
- Don’t skip resting the chicken after baking–juices redistribute, keeping it moist.
- If preparing ahead, keep chicken and rice salad separate and combine just before serving for the freshest taste and texture.
- Chop herbs and vegetables just before assembling the salad to maximize freshness and vibrancy.
Why This Recipe Works
This dish is a modern take on Greek cuisine, emphasizing nutritious ingredients prepared with minimal fuss. Each element is designed to balance the meal and evoke classic Mediterranean flavors:
- Chicken breasts provide lean protein and soak up the aromatic Greek rub.
- Rice blend adds heartiness while offering fiber and nutty undertones.
- Grape tomatoes, cucumbers, and scallions deliver moisture, crunch, and bright flavor.
- Mint and parsley infuse the salad with intense herbal notes that are signature to Greek salads.
- Feta cheese rounds out the salad with a salty tang and creamy texture.
These ingredients work together for a satisfying meal that can be enjoyed warm or as a refreshing cold salad in the summer months.
Greek Seasoning: A Mediterranean Staple
Greek seasoning is a blend of dried herbs and spices that brings distinctive flavor to Greek cooking. Common ingredients include oregano, thyme, basil, marjoram, rosemary, garlic powder, and onion powder. Using a store-bought mix or making your own at home allows for a customizable taste profile and can be used in marinades, salad dressings, and rubs like in this recipe.
Choosing the Best Rice for Greek Salad
While the recipe calls for a royal rice blend, many varieties work well:
- Long-grain white rice – for a classic, fluffy texture.
- Brown rice – adds a chewy, nutty dimension and improves the nutritional value.
- Wild rice – provides visual interest and earthy flavor.
- Quinoa – for a gluten-free, protein-packed alternative.
Ingredient Variations and Customizations
This salad is highly adaptable to suit dietary needs or preferences:
- Replace chicken with grilled shrimp or baked chickpeas for a vegetarian twist.
- Add Kalamata olives for an extra hit of salty umami.
- Use cherry tomatoes if grape tomatoes are unavailable.
- Include bell peppers or red onions for more color and crunch.
- Swap parsley for fresh dill or cilantro based on your herb preference.
- Choose goat cheese or plant-based feta for a dairy-free option.
What others are reading
Serving Suggestions
This Greek chicken with tomato and rice salad is ideal for several occasions:
- Weeknight dinners: Fast to prepare, hearty, and packed with flavor.
- Summer gatherings: Salad components can be made ahead, making it convenient for picnics or barbecues.
- Meal prepping: Store ingredients separately in airtight containers and combine before eating for fresh results.
Nutritional Benefits
| Component | Benefits |
|---|---|
| Chicken Breast | High in protein, low in fat, supports muscle growth |
| Rice Blend | Contains fiber (if using brown or wild rice); offers sustained energy |
| Tomatoes | Rich in vitamin C and antioxidants, promote skin and immune health |
| Cucumbers | Hydrating, low-calorie, provide B vitamins |
| Herbs (Mint, Parsley) | Aid digestion, anti-inflammatory properties |
| Olive Oil | Heart-healthy monounsaturated fats, antioxidants |
| Feta Cheese | Calcium, provides flavor with minimal quantity |
Pairing Ideas
- Fresh pita bread or flatbread on the side
- Chilled tzatziki dip for a creamy, cooling contrast
- Lemon-herb roasted potatoes for a heartier meal
- Greek yogurt with honey and nuts for dessert
Frequently Asked Questions (FAQs)
Can I use leftover chicken?
Yes, rotisserie or grilled chicken works perfectly in this salad. Slice or shred and add to the rice mixture as directed.
Is this salad suitable for meal prep?
Absolutely! Prepare the chicken, rice, and veggies ahead. Store separately and combine just before serving to maintain best texture.
What can I use instead of wine in the recipe?
You can substitute the white wine with chicken broth or water in the baking dish for a similar moist result without alcohol.
How can I make this recipe vegetarian?
Skip the chicken and replace with roasted chickpeas, grilled halloumi, or marinated tofu.
How long will leftovers keep?
The salad keeps for up to 2 days in the refrigerator in an airtight container. The veggies may soften but the flavors will meld beautifully.
Best Practices for Storing and Serving
- For freshest taste, consume within 48 hours of assembling.
- If packing for lunch, keep feta and herbs separate until eating.
- Let salad sit for 5–10 minutes at room temperature before serving to blend flavors.
- If the dish is too dry after chilling, drizzle extra olive oil and a squeeze of lemon before serving.
Quick Comparison: Greek Chicken Rice Salad Variations
| Feature | Classic Greek Chicken | Brown Rice Salad | Quinoa Variation |
|---|---|---|---|
| Base Grain | Royal rice blend | Brown rice | Quinoa |
| Protein | Baked chicken breast | Shredded rotisserie chicken | Chicken or chickpeas |
| Veggies | Tomatoes, cucumber, scallions | Sun-dried tomatoes, dill | Bell peppers, arugula |
| Herbs | Mint, parsley | Dill | Basil, parsley |
| Cheese | Feta | Feta | Goat cheese or feta |
Expanding the Menu: More Greek-Inspired Chicken Recipes
- Instant Pot Greek Lemon Chicken
- Stuffed Chicken with Spinach and Feta
- Chicken and Corn Bread Pancakes with Spicy Syrup
- Lemony Chicken and Dill Soup
- Crispy Chicken Thighs with Peppers and Salsa Verde
Conclusion: Bringing Greece to Your Kitchen
Preparing Greek chicken with tomato and rice salad is an accessible way to enjoy bold Mediterranean flavors while ensuring a nourishing, complete meal. With fresh herbs, tangy feta, juicy tomatoes, and tender chicken, this dish is ideal for busy evenings, leisurely summer lunches, or as a centerpiece for casual entertaining. Adjust the components to your preferences and celebrate the essence of Greek cuisine in every bite.
References
- https://thehonoursystem.com/lemon-basil-chicken-salad-gluten-free/
- https://www.rieglpalate.com/greek-chicken-and-brown-rice-salad/
- https://successrice.com/recipes/greek-chicken-and-rice-salad/
- https://www.countryliving.com/food-drinks/recipes/a275/greek-chicken-tomato-rice-salad-recipe-clx0315/
- https://aflavorjournal.com/greek-chicken-rice-bowl/
- https://www.countryliving.com/food-drinks/g61536137/best-recipes-for-cherry-tomatoes/
- https://www.erinliveswhole.com/grilled-greek-chicken-salad/
- https://bitesofwellness.com/greek-chicken-rice-bowls/
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