Mediterranean Chicken Power Bowl for Better Energy During Menopause

Lynne on July 11, 2026

Mediterranean Chicken Power Bowl with quinoa, grilled chicken, avocado, chickpeas, feta, and fresh vegetables – a healthy menopause recipe for better energy.
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Mediterranean Chicken Power Bowl with quinoa, grilled chicken, avocado, chickpeas, feta, and fresh vegetables – a healthy menopause recipe for better energy.

Mediterranean Chicken Power Bowl for Better Energy During Menopause

This Mediterranean Chicken Power Bowl is a nourishing menopause recipe packed with lean protein, fiber-rich quinoa, colorful vegetables, healthy fats, and antioxidant-rich herbs. It's designed to help support steady energy, balanced blood sugar, and overall wellness during perimenopause and menopause.
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Prep Time 20 minutes
Cook Time 20 minutes
15 minutes
Total Time 55 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 620 kcal

Equipment

  • 1 Large Mixing Bowl
  • 1 Small mixing bowl
  • 1 Large Skillet or Grill Pan
  • 1 Medium saucepan
  • 1 Cutting board
  • 1 Chef's Knife
  • 1 Measuring cups and spoons
  • 1 Tongs

Ingredients
  

Chicken

  • 1½ lb boneless skinless chicken breasts
  • 2 tbsp extra virgin olive oil
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 1 tbsp lemon (Juiced)

Power Bowl

  • ⅔ cups cooked quinoa (cooked according to package directions, makes about 2 cups cooked)
  • 2 cups baby spinach
  • 1 cup cucumber (diced)
  • 1 cup cherry tomatoes (halved)
  • 1 cup chickpeas (drained and rinsed0
  • ½ cup feta cheese (crumbled)
  • ¼ cup Kalamata olives (sliced)
  • 1 avocado (sliced)
  • 2 tbsp fresh parsley (chopped)

Lemon Herb Dressing

  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 1 cloved garlic (minced)
  • ¼ tsp sea salt
  • ¼ tsp black pepper

Instructions
 

  • Marinate the Chicken

    1. In a large mixing bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, smoked paprika, garlic powder, onion powder, sea salt, and black pepper until well combined.
    2. Add the chicken breasts and turn them several times to coat evenly in the marinade. Cover and let the chicken marinate for 15 minutes at room temperature, or refrigerate for up to 2 hours for even more flavor.

    Cook the Quinoa

    1. If using dry quinoa, rinse it thoroughly under cold running water using a fine-mesh strainer to remove any bitterness.
    2. In a medium saucepan, combine ⅔ cup uncooked quinoa with 1⅓ cups water or low-sodium chicken broth. Bring to a boil over medium-high heat.
    3. Reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid has been absorbed.
    4. Remove the saucepan from the heat and let the quinoa rest, covered, for 5 minutes. Fluff gently with a fork and set aside to cool slightly.

    Prepare the Lemon Herb Dressing

    1. While the quinoa cooks, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, honey, minced garlic, sea salt, and black pepper in a small bowl or jar.
    2. Whisk until the dressing is smooth and fully emulsified. Taste and adjust the seasoning with additional lemon juice or salt if desired.
    3. Set aside until ready to assemble the bowls.

    Cook the Chicken

    1. Heat a large skillet or grill pan over medium-high heat and lightly grease it if needed.
    2. Remove the chicken from the marinade, allowing any excess marinade to drip off.
    3. Cook for 5 to 7 minutes per side, depending on the thickness of the chicken breasts, until they are golden brown and the internal temperature reaches 165°F (74°C).
    4. Transfer the cooked chicken to a cutting board and let it rest for 5 minutes before slicing into thin strips. Resting helps keep the chicken tender and juicy.

    Prepare the Vegetables

    1. While the chicken rests, wash and dry the baby spinach.
    2. Dice the cucumber, halve the cherry tomatoes, slice the avocado, drain and rinse the chickpeas, slice the Kalamata olives, crumble the feta cheese if needed, and finely chop the fresh parsley.
    3. Having everything prepared before assembling the bowls makes serving quick and easy.

    Assemble the Power Bowls

    1. Divide the cooked quinoa evenly among four serving bowls.
    2. Arrange the baby spinach, cucumber, cherry tomatoes, chickpeas, Kalamata olives, avocado slices, and crumbled feta around the quinoa to create colorful sections.
    3. Top each bowl with several slices of the grilled chicken.
    4. Drizzle generously with the lemon herb dressing and sprinkle with freshly chopped parsley.
    5. Serve immediately with extra lemon wedges on the side if desired.

Notes

• This recipe is excellent for meal prep and keeps well in the refrigerator for up to 4 days.
• Store the dressing separately until ready to serve for the freshest flavor.
• Swap quinoa for brown rice, farro, or cauliflower rice depending on your dietary preference.
• Add pumpkin seeds or hemp hearts for extra magnesium and healthy fats that support overall wellness during menopause.
• For the best flavor, allow the cooked chicken to rest before slicing to keep it juicy.
Meal Prep Tip: Store the dressing and sliced avocado separately until serving to keep the vegetables fresh and prevent the avocado from browning.
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