MEDITERRANEAN RICE BOWL
Fresh, protein-packed, and endlessly customizable
KEY INFO
Total Cost: £8-12 for 4 servings
Cost per Portion: £2.00-3.00
Ingredient Breakdown per Serving:
• Rice: £0.15
• Chicken (or chickpeas): £0.95
• Fresh vegetables: £0.32
• Feta cheese: £0.28
• Hummus: £0.20
• Tzatziki/yogurt: £0.20
• Seasonings/oils: £0.08
Prep Time: 10-15 minutes
Cook Time: 15-20 minutes
Total Time: 25-35 minutes
Servings: 4
Difficulty: Easy
Dietary Tags: Vegetarian option, vegan option, gluten-free, high protein, meal prep friendly
Price Level: Very inexpensive
EQUIPMENT NEEDED
Essential Tools:
• Medium saucepan with lid
• Large frying pan or grill pan
• Sharp knife and cutting board
• Mixing bowl
• Measuring cups and spoons
Budget Alternatives:
• Use a large pot if you don’t have a saucepan
• Skip the grill pan – any frying pan works
• Pre-cooked rotisserie chicken eliminates the need for a pan entirely
INGREDIENTS
Base (serves 4):
• 300g (1½ cups) basmati rice, uncooked (substitute jasmine or brown rice)
• 450g (1 lb) chicken breast or thighs (or 400g tin chickpeas, drained)
• 1 English cucumber, diced (regular cucumber works fine)
• 3 medium tomatoes, chopped (or 300g cherry tomatoes, halved)
• ½ red onion, thinly sliced (yellow onion is cheaper)
• 120g (4 oz) feta cheese, crumbled (vegan feta for plant-based)
• 120ml (½ cup) hummus (any variety)
• 120ml (½ cup) tzatziki or Greek yogurt (plant-based yogurt for vegan)
• 60g (2 cups) fresh spinach (any salad leaves work)
Seasonings:
• 1 tbsp olive oil
• Salt and black pepper to taste
• 2 tsp dried oregano (or za’atar if you have it)
• 2 tsp lemon juice, fresh or bottled
• 1 tsp garlic powder (or 2 fresh cloves, minced)
• Fresh herbs – parsley, dill, or mint (whatever’s on offer)
Optional Extras:
• Kalamata olives
• Sweet corn kernels
• Avocado slices
• Toasted seeds or nuts
METHOD
- Start your rice first.
Rinse rice until water runs clear, then cook according to packet instructions. This usually takes 15-20 minutes – set a timer. - While rice cooks, prep your protein.
If using chicken: season with salt, pepper, and half the oregano. Heat oil in your pan over medium-high heat. Cook chicken 6-8 minutes per side until golden and cooked through. Internal temperature should reach 75°C (165°F). - Prepare all vegetables.
Dice cucumber and tomatoes into bite-sized pieces. Slice red onion as thinly as possible – this makes it less harsh. Crumble your feta into chunks. Roughly chop any fresh herbs. - Check your rice.
It’s done when tender and all liquid is absorbed. Let it sit 5 minutes off the heat, then fluff with a fork. - Slice your cooked chicken into strips or bite-sized pieces. If using chickpeas instead, toss them with a pinch of oregano and garlic powder.
- Build your bowls.
Divide rice between 4 bowls. Top with handful of spinach, then arrange cucumber, tomatoes, and onion around the bowl. Add your protein in the centre. - Add the good stuff.
Dollop hummus and tzatziki on opposite sides. Sprinkle feta over everything. Drizzle with remaining olive oil and lemon juice. Finish with fresh herbs and any extras you fancy.
CRUCIAL TIPS
Money-Saving Wins:
• Buy rice in bulk – it keeps for months and costs pennies per serving
• Rotisserie chicken often costs the same as raw but saves time and energy
• Frozen vegetables work brilliantly and won’t go off
• Make your own tzatziki with Greek yogurt, cucumber, and garlic
Success Secrets:
• Don’t overcook the rice – soggy rice ruins everything
• Season each component separately for maximum flavour
• Prep vegetables while rice cooks to save time
• Taste and adjust – add more lemon, salt, or herbs as needed
Common Mistakes to Avoid:
• Adding hot rice directly to fresh greens wilts them instantly
• Cutting onions too thick makes them overpowering
• Forgetting to season the chicken before cooking
STORAGE AND SCALING
Storage:
Store components separately in the fridge for up to 4 days. Keep dressings and sauces in small containers. Assemble fresh bowls as needed for best texture.
Meal Prep Magic:
These bowls are perfect for Sunday prep. Pack everything in glass containers with rice on the bottom. Add cold ingredients just before eating.
Scaling Up:
This recipe doubles or triples easily. Perfect for feeding a crowd or batch cooking. Just maintain the same ratios.
BRILLIANT VARIATIONS
Make it Vegan:
Swap chicken for roasted chickpeas or falafel. Use plant-based feta and yogurt. Add extra hummus for protein.
Seasonal Swaps:
Spring: Add asparagus and peas
Summer: Include grilled courgette and peppers
Autumn: Roasted butternut squash works beautifully
Winter: Try roasted beetroot and carrots
Protein Options:
• Grilled lamb for a treat
• Tinned salmon for omega-3s
• Halloumi for vegetarians
• Lentils for the most budget-friendly option
Grain Alternatives:
• Quinoa for complete protein
• Bulgur wheat for authentic Middle Eastern flavour
• Cauliflower rice for low-carb
• Freekeh if you can find it on offer
I’ve been making variations of this bowl for three years now, ever since I got fed up with spending a fortune on lunch. The beauty lies in its flexibility – use whatever vegetables are reduced, whatever protein is on offer, whatever grains you have in the cupboard.
My family requests this at least twice a week, and I never get bored because it tastes completely different depending on what I throw in. Last week I used leftover roast chicken and some slightly soft tomatoes that needed using up. It was absolutely delicious and probably cost £1.50 per serving.
The key is building layers of flavour and texture. You want something creamy (the tzatziki), something salty (the feta), something fresh (the vegetables), something substantial (the rice and protein), and something rich (the hummus and olive oil).
When you nail this balance, you’ll wonder why you ever paid restaurant prices for what’s essentially a very simple, very satisfying meal.
