Za’atar Grilled Chicken Bulgur Bowls with Tahini: A Healthy, Flavor-Packed Mediterranean Dinner
Welcome to a culinary journey where the aromatic spices of Za’atar meet the wholesome goodness of bulgur and fresh vegetables. This recipe for Za’atar Spiced Grilled Chicken Bulgur Bowls brings together tender, flavorful chicken, fluffy bulgur, vibrant roasted vegetables, creamy feta cheese, and a luscious tahini sauce, creating a healthy, incredibly satisfying, and flavor-packed main course perfect for any day of the week.
This post is brought to you by Bob’s Red Mill, a brand dedicated to providing quality whole grains for your kitchen.
In the never-ending quest for “what to make for dinner,” many of us find ourselves staring into the fridge, yearning for inspiration. This common predicament, regardless of our passion for cooking, can often lead to culinary fatigue. But what if there was a dish that effortlessly combined health, incredible flavor, and surprising ease? Enter these incredible Za’atar Grilled Chicken Bulgur Bowls – a recipe that has quickly become a steadfast favorite in our home rotation, and I’m thrilled to finally share it with you!
We all seek reliable main course recipes that are not only delicious but also fit into a healthy lifestyle and, ideally, provide fantastic leftovers for busy days. These Za’atar chicken bulgur bowls tick all those boxes and more. They’re a celebration of Mediterranean flavors, packed with lean protein, hearty whole grains, and a bounty of fresh vegetables.
While the ingredient list might appear extensive, please don’t be intimidated by the recipe’s length. This vibrant meal comes together in several manageable steps, many of which are hands-off. Plus, I’ve included invaluable time-saving and meal preparation tips below to make this delightful dish even quicker to get on your table! Let’s dive into creating these amazing, healthy bulgur bowls.
The Irresistible Appeal of Grain Bowls
I don’t know about you, but I’m absolutely captivated by the grain bowl trend. There’s something inherently satisfying about creating an all-in-one dinner that beautifully combines all the essential food groups and flavors into a single, convenient bowl. Grain bowls offer an incredible canvas for creativity and a perfect solution for wholesome, balanced meals.
If grain bowls had a definitive formula, it would likely be:
- A hearty grain base: The foundation that provides substance and energy.
- Vibrant vegetables: Offering freshness, nutrients, and textural contrast.
- Lean protein: For satiety and muscle support, be it meat, tofu, or legumes.
- A flavorful sauce, topping, and garnishes: The elements that tie everything together, adding a crucial layer of zest and excitement.
In our Za’atar Grilled Chicken Bulgur Bowls, fluffy whole-grains form the robust foundation. A generous serving of colorful, roasted vegetables and tender, Za’atar-spiced chicken provide the necessary nutrients and textures. The entire masterpiece is then brought to life with a creamy tahini dressing, crumbled feta, and fresh herbs – because, let’s be honest, amazing toppings are absolutely key to a truly unforgettable bowl!
Bulgur: The Hearty and Quick-Cooking Whole Grain
Grains are, without a doubt, the starting point of any successful one-bowl meal, and their importance cannot be overstated. For these irresistible Za’atar Grilled Chicken Bulgur Bowls, we’ve chosen bulgur – a powerhouse grain that deserves far more recognition than it typically receives!
Made from whole grain soft white wheat, bulgur is a cornerstone of Middle Eastern and Mediterranean cuisine. While it’s perhaps most famously known for its essential role in classic tabbouleh salad, its versatility extends far beyond. Bulgur is a fantastic source of dietary fiber and plant-based protein, contributing significantly to a healthy diet. It’s incredibly satisfying, helping you feel fuller for longer.
Bulgur is, by far, one of my absolute favorite whole grains, primarily because of its impressive cooking speed – it’s typically ready in just 10-12 minutes! This makes it an ideal choice for quick weeknight dinners. Beyond its speed, bulgur consistently delivers a wonderful, fluffy texture and a delightful nutty flavor. It’s also packed with nutritional benefits; a mere 1/4 cup contains 5 grams of both fiber and protein. The secret to its rapid cooking time lies in the fact that it’s sold in a pre-steamed and dried (par-boiled) form.
When you browse the whole grain aisle, you might notice bulgur available in various “grinds”: fine (#1), medium (#2), coarse (#3), and very coarse (#4). While all are derived from the same whole grain, they differ in cooking time and final texture. My personal preference, and the type most commonly found, is medium (#2) grind. For years, I’ve relied on Bob’s Red Mill Golden Bulgur (medium #2 grind) for its consistent quality and perfect texture, and it’s the exact one I recommend and use in today’s recipe.
This medium grind offers a heartier bite than fine bulgur, which can resemble couscous, yet it remains wonderfully fluffy once cooked. Unlike some other whole wheat grains, such as wheat berries or farro, medium bulgur doesn’t require extended cooking times or soaking, making it a truly convenient and delicious option for your grain bowls.
Za’atar: The Aromatic Spice Blend That Transforms Chicken
The star flavor of this dish comes from the magnificent Za’atar-spiced grilled chicken. If you haven’t yet had the pleasure of cooking with za’atar, I urge you to get your hands on some immediately! This incredible Middle Eastern spice blend is a true game-changer, adding an unparalleled depth of flavor to any dish.
Za’atar is typically a vibrant mix of toasted sesame seeds, earthy sumac (which provides a delightful tangy, lemony note), and aromatic dried thyme. Some variations may also include oregano, marjoram, or other regional spices. While you can attempt to make your own za’atar, finding sumac can sometimes be a challenge. I’ve found it easier and more convenient to purchase high-quality za’atar spice blend online or in the international foods aisle of well-stocked grocery stores.
Once you discover the magic of za’atar, you’ll want to sprinkle it on everything! It’s fantastic on roasted vegetables, eggs, flatbreads, and, of course, as a marinade for chicken. In this recipe, it infuses the chicken tenderloins with a complex, savory, and slightly tangy flavor that pairs perfectly with the fluffy bulgur and sweet roasted vegetables. The simple act of marinating the chicken in olive oil, lemon juice, garlic, and za’atar creates an unbelievably tender and flavorful protein component for your bowls.
The Finishing Touches: Roasted Vegetables, Feta, and Creamy Tahini Sauce
No grain bowl is complete without a medley of fresh, flavorful vegetables and a creamy, zesty sauce to bring all the components together. For these bowls, we’re featuring tender roasted eggplant, zucchini, and sweet cherry tomatoes. Roasting these vegetables brings out their natural sweetness and gives them a slight caramelization that adds a wonderful depth of flavor and texture. A simple toss with olive oil, a sprinkle of za’atar, salt, and pepper is all they need before a quick roast in the oven.
And then there’s the creamy tahini sauce – this stuff is absolutely addictive! Made with high-quality tahini paste, fresh lemon juice, and warm water, it creates a rich, nutty, and slightly tangy dressing that is the perfect counterpoint to the savory chicken and vegetables. I’ve used a similar tahini dressing on this roasted carrot lentil salad, and it never disappoints. The bowls are then generously finished off with crumbled feta cheese (for a salty, briny kick), fragrant fresh dill, and bright mint leaves. The combination of all these amazing flavors and textures in one bowl is truly a delight – I absolutely adore this dish!
Effortless Weeknight Dinners and Meal Prep Tips
To make this flavorful meal even more weeknight-friendly and perfect for meal prep, consider these time-saving strategies:
- Cook the Bulgur Ahead: Prepare the bulgur the night before or on a Sunday meal prep session. Store it in an airtight container in the fridge, and simply reheat it (or enjoy it cold!) just before assembling your bowls.
- Prepare the Tahini Sauce in Advance: The creamy tahini sauce can be whisked together several days ahead of time. Store it in the refrigerator, and if it thickens too much (which it often does when cold), simply whisk in a teaspoon or two of warm water until it reaches your desired drizzly consistency.
- Roast Vegetables Early: You can even roast the vegetables a day in advance. Store them separately in the fridge and gently warm them or add them cold to your bowls.
- Marinate Chicken in the Morning: Marinate the chicken in the morning before work, so it’s ready to grill when you get home, cutting down on active cooking time.
These simple steps ensure that a delicious, healthy, and satisfying dinner is always within reach, even on your busiest evenings. These Za’atar Grilled Chicken Bulgur Bowls are designed not just for flavor, but for convenience.
Za’atar Grilled Chicken Bulgur Bowls with Tahini Sauce
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Ingredients
For the Za’atar Chicken:
- ¼ cup (60 mL) extra virgin olive oil
- 2 heaping tablespoons za’atar spice blend salt-free
- 1 tablespoon fresh lemon juice
- 2 garlic cloves grated with a microplane or finely minced
- pinch dried red pepper flakes
- 1 lb (16 oz) chicken tenderloins tendons trimmed and discarded
- kosher salt
- freshly ground black pepper
For the Roasted Vegetables:
- 2 medium eggplant (roughly 1 lb) trimmed and cut into ¾-inch chunks
- 2 medium zucchini (roughly ¾ lb) trimmed and cut into ¾-inch chunks
- 12 ounces cherry tomatoes (roughly ¾ lb)
- 2 tablespoons (30 mL) extra virgin olive oil
- 1 teaspoon za’atar spice blend
- kosher salt
- freshly ground black pepper
For the Bulgur:
- 1 cup Bob’s Red Mill Golden Bulgur medium grind #2
- 2 cups (480 mL) cold water
- large pinch kosher salt
For the Tahini Sauce:
- ¼ cup tahini paste I recommend Soom brand
- 2 tablespoons (30 mL) fresh lemon juice
- 2-3 tablespoons (30-45 mL) warm water
- kosher salt
- freshly ground black pepper
For Serving:
- 3-4 ounces crumbled feta cheese see recipe note
- fresh dill sprigs for garnishing
- fresh mint leaves, torn for garnishing
- za’atar spice blend for sprinkling
Instructions
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Marinate the Chicken: Combine the olive oil, za’atar spice blend, lemon juice, garlic, and pepper flakes in a gallon-size Ziploc container (or in a large shallow container). Add the chicken, squeeze out any excess air from the bag, close, and distribute the marinade evenly on the chicken pieces. Refrigerate and marinate, flipping the chicken several times throughout, for a minimum of 45 minutes or up to 2 hours.
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Prepare the Roasted Vegetables: As the chicken is finishing marinating, preheat the oven to 450°F (230°C) with a rack in the center position. Pat the eggplant and zucchini dry with a clean kitchen towel, and transfer to a half sheet pan. Drizzle and toss with the olive oil, za’aatar blend, salt, and pepper, and distribute into an even layer. Roast for 20 to 25 minutes, tossing halfway through, or until the vegetables are lightly caramelized and the tomatoes have just burst.
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Cook the Bulgur: As the vegetables are roasting, cook the bulgur. Combine the bulgur, cold water, and salt in a small saucepan. Bring to a boil, cover, and reduce the heat to a simmer. Cook until tender, about 12 minutes. Drain any excess liquid (if there is any), fluff with a fork, and set aside until ready to serve.
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Cook the Chicken: To cook the chicken, preheat a large (preferably, cast-iron) grill pan over medium-high heat. You can also use an outdoor gas grill. Grease the pan lightly with olive oil. Remove the chicken from the marinade, and season on both sides with salt and pepper. Grill the tenderloins for roughly 2 to 3 minutes, flip, and continue cooking for 2 to 3 minutes until the internal temperature reaches 165°F (74°C). Cook time will vary depending on the thickness of your chicken tenderloins. Rest the chicken on a clean plate for 5 minutes.
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Prepare the Tahini Sauce: In a small bowl, whisk together the tahini, lemon juice, salt, and pepper. Whisk in the warm water, adding a tablespoon at a time. The sauce should be creamy and slightly thick, but be able to drizzle from a spoon. If it is too thick, add another teaspoon or so of hot water. Set aside until serving.
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Assemble Bowls: Serve the fluffy bulgur, top with roasted vegetables, and chicken. Drizzle with tahini sauce and top with crumbled feta cheese, fresh dill, and mint. Sprinkle lightly with za’atar spice (if desired). This dish tastes great both hot, lukewarm, or cold as leftovers.
Tips for Success:
- Make Ahead: Many components of this dish can be prepped ahead, including the roasted vegetables, tahini sauce, and bulgur. I prefer to cook the chicken just before serving, but you can even prep this ahead as well for easy assembly.
- Leftover tahini sauce can be put in a container and stored in the fridge for up to a week or longer. It will thicken when cold – add warm water, teaspoon at at time, to loosen.
- Avoid buying pre-crumbled feta cheese. It is dry, crumbly, and usually of lower quality than feta packed in brine. Brine-packed feta is much creamier when crumbled by hand and significantly more delicious!
This post is proudly sponsored by Bob’s Red Mill. Their commitment to high-quality, wholesome ingredients like their Golden Bulgur makes recipes like this truly shine. Thank you for supporting the brands that I genuinely love and confidently use in my own kitchen!
Why These Za’atar Chicken Bulgur Bowls Are a Must-Try
- Unforgettable Flavor: The combination of pungent za’atar, sweet roasted vegetables, nutty bulgur, and tangy tahini creates a symphony of Mediterranean flavors that is both complex and comforting.
- Health-Conscious: Packed with lean protein from chicken, fiber and whole grains from bulgur, and an abundance of vitamins from fresh vegetables, this dish is incredibly nutritious and satisfying.
- Versatile and Customizable: Feel free to swap out vegetables based on seasonal availability or personal preference. Bell peppers, red onion, or even sweet potatoes would be delicious additions.
- Excellent for Meal Prep: As highlighted, many components can be prepared in advance, making it a fantastic option for healthy lunches or quick dinners throughout the week. It tastes great hot, lukewarm, or even cold!
- Simple Yet Sophisticated: Despite its gourmet appeal, the steps are straightforward, making it accessible for home cooks of all skill levels.
We encourage you to try these Za’atar Grilled Chicken Bulgur Bowls with Tahini Sauce and discover your new favorite healthy dinner. It’s a complete meal that brings together the best of wholesome ingredients and vibrant Middle Eastern-inspired flavors, perfect for satisfying your cravings and simplifying your weeknight cooking. Happy cooking!