S&H’s signature Farmer’s Bowl truly earns the word nourishing, plus it looks beautiful on the table without requiring much effort. It features perfectly brined chicken breast, sliced and served over a crisp base of baby gem lettuce, chickpeas, black lentils, snap peas, toasted walnuts, and golden raisins. The dish is finished with a generous spoonful of bright, herby sauce.
Brining is a simple technique that makes a massive difference, keeping the chicken incredibly juicy and well-seasoned. The herb sauce serves as both a salad dressing and a finishing drizzle to tie the flavors together. This Mediterranean chicken bowl is perfect for a quick weeknight dinner or for serving family-style at a gathering. Every component can be prepped ahead so it is one of the most effortless meals to pull together when it counts.
Why This Mediterranean Chicken Protein Bowl Actually Fills You Up
This Mediterranean chicken protein bowl is the exact opposite. It’s a vibrant, texture-rich dinner that keeps you genuinely satisfied thanks to a few deliberate ingredients:
- Ultra-Juicy Brined Chicken: By submerging the chicken breasts in a simple aromatic salt-and-sugar brine before cooking, we lock in moisture at the cellular level. This ensures your protein stays incredibly tender, juicy, and flavorful, whether you eat it fresh or cold out of the fridge the next day.
- Triple-Threat Plant & Animal Protein: Instead of relying on chicken alone, this bowl layers grilled chicken breast with protein-rich chickpeas and black beluga lentils. This combination delivers a massive, clean protein punch that fuels muscle recovery and sustained energy.
- The Ultimate Healthy Fat Flavor Duo: The magic of this bowl lies in the two sauces. The lemon herb sauce features an extra virgin olive oil base packed with antioxidants, while the balsamic vinaigrette adds a pop of acidity. Paired with toasted walnuts and flax seeds, you get the healthy fats necessary to trigger your body’s satiety cues.
The 30-Minute Shortcut: How to Hot Brine Your Chicken Chicken
If you don’t have 3 to 4 hours to let your chicken sit in the fridge, you can use the hot brining method to achieve incredibly juicy, perfectly seasoned chicken breasts in just 30 minutes. This is what makes your Mediterranean Chicken Protein Bowl shine above any store bought lunch!
Hot brining works by using warm water to rapidly accelerate how fast the salt, sugar, and aromatics penetrate the meat. Here is exactly how to do it safely and perfectly using this recipe:
1. Dissolve and Infuse (The Hot Base)
Instead of heating all 4 cups of water, bring just 2 cups of the water to a simmer in your saucepan along with the kosher salt, sugar, garlic, peppercorns, rosemary, and thyme. Stir until the salt and sugar are completely dissolved. Let it simmer for 2 minutes to let the heat forcefully draw out the oils from the herbs and garlic.
2. The Ice Chill (Crucial for Safety)
Food Safety Rule: You must never submerge raw chicken in hot water, as this will partially cook the outside and create a zone for bacteria to grow.
To cool the brine down instantly, remove the saucepan from the heat and stir in 2 cups of ice cubes (replacing the remaining 2 cups of cold water). Stir until the ice melts. The brine should now be completely cold or room temperature.
3. The 30-Minute Rapid Soak
Submerge your halved and pounded chicken breasts into the cooled brine. Leave it on the kitchen counter at room temperature for 20 to 30 minutes max. Because the warm-water start fully activated the brine, 30 minutes at room temperature will season the chicken just as deeply as a 3-hour soak in the cold refrigerator.
4. Rinse, Dry, and Cook
Remove the chicken from the brine, rinse it quickly under cold water to remove any excess surface salt, and pat it completely dry with paper towels. Proceed with grilling or roasting as directed in the recipe!
| Component | Prep-Ahead Strategy | Quick Ingredient Swap |
| Brined Chicken | Follow the Chicken Brining technique in the recipe card | Thinly sliced flank steak or grilled tofu |
| Lemon Herb Sauce | Chop herbs and mix with oil 1 day early | Chimichurri or pesto |
| Black Lentils & Chickpeas | Cook from scratch or rinse from a tin | French green lentils or cannellini beans |
| Baby Gem Lettuce | Wash, dry completely, and chop. | Romaine hearts / little gem |
Mediterranean Chicken Protein Bowl Method
How to Perfectly Brine Your Chicken
Halve each chicken breast horizontally from the rounded end to the point, then place between two sheets of parchment paper or cling wrap and pound to an even ½-inch thickness using a meat mallet or rolling pin.
Combine the water, kosher salt, sugar, garlic, peppercorns, rosemary, and thyme in a saucepan and heat, stirring until the salt and sugar are fully dissolved. Remove from the heat and allow to cool completely before using — add a small scoop of ice to speed things up if needed. Submerge the chicken in the brine, cover, and refrigerate for 3 to 4 hours.
How To Make Your Herb Sauce For Your Farmer’s Bowl
While the chicken brines, make the herb sauce. Combine the chopped herbs, scallions, minced garlic, lemon zest and juice, olive oil, salt, pepper, and chilli flakes (if using) in a bowl and stir well to combine. Taste and adjust seasoning as needed. Set aside to rest for at least 30 minutes before serving — this lets the flavours meld and the herbs soften slightly into the oil.
How To Make Salad Vinaigrette
Make the vinaigrette. In a small bowl, whisk together the honey, balsamic vinegar, Dijon mustard, garlic, salt, and pepper until well combined. Slowly drizzle in the olive oil, whisking continuously, until the dressing is fully emulsified and glossy. Alternatively, add everything to a jar and shake until combined. Taste and adjust seasoning as needed. Set aside.
The Best Way To Cook Chicken Thoroughly
Remove the chicken from the brine and pat thoroughly dry with paper towels. To grill, cook over medium-high heat (375 to 425°F) for about 6 minutes per side, until the internal temperature reads 160°F. To roast, place on a baking sheet and cook in a 350°F (175°C) oven for 10 to 15 minutes, until the internal temperature reads 160°F. Allow the chicken to rest for 5 minutes before slicing into 4 to 5 strips.
Making A Healthy And High Protein Bowl
Wash and thoroughly dry the baby gem lettuce, then roughly chop into bite-sized pieces — dry leaves hold dressing much better than wet ones. Place the lettuce in a large mixing bowl and add the cucumber, radishes, chickpeas, black lentils, snap peas, golden raisins, and flax seeds. Toss gently to distribute everything evenly.
Transfer the salad to individual serving bowls or a large platter. Top with the toasted walnuts and crumbled farmers cheese. Arrange the sliced chicken over the top and spoon the herb sauce generously over everything. Drizzle with the balsamic vinaigrette just before serving, or serve it on the side.
What is a good substitute for baby gem lettuce? And more!
If you want to find a solid substitute for Baby Gem Lettuce, try using Romaine Hearts / Little Gem as they match the exact crisp, snappy texture. In fact, many ingredients of this salad can we substituted and swapped.
If you simply want to create a filling vegetarian salad bowl, you can omit the chicken and it quickly turns into a crunchy vegetarian lunch bowl.
We even provided a chart on how to swap!
Ingredient Substitutions & Swaps
| Ingredient | Best Alternative | Why It Works |
| Baby Gem Lettuce | Romaine Hearts / Little Gem | Matches the crisp crunch and texture |
| Farmers Cheese | Feta or Goat Cheese | Maintains the creamy and tangy taste |
| Black Lentils | French Green (Puy) Lentils | They hold the same shape without getting mushy |
| Flax Seeds | Sunflower or Pumpkin Seeds | Adds the same nutty and crunchy texture |
Farmers Bowl: A Mediterranean Chicken Protein Bowl
This is the kind of salad that actually fills you up — and makes you feel genuinely good for eating it. Crisp baby gem lettuce forms the base, layered with protein-rich chickpeas and black lentils, crunchy toasted walnuts, sweet golden raisins, and snappy radish and cucumber. Finished with nutty flax seeds and crumbled farmers cheese, it’s a bowl that has texture, colour, and substance in every bite. It comes together quickly from mostly pantry and fridge staples, making it an ideal weekday lunch or an impressive addition to a spread when you’re entertaining.
Ingredients
- Salad
4 to 5 heads baby gem lettuce, washed, dried, and roughly chopped
¾ cup cucumber, halved and thinly sliced
¾ cup radishes, halved and thinly sliced
¾ cup cooked chickpeas
¾ cup cooked black lentils
¾ cup snap peas, trimmed
¾ cup golden raisins
¾ cup toasted walnuts, roughly chopped
⅓ cup farmers cheese, crumbled
¼ cup flax seeds
- Balsamic Vinaigrette
1½ teaspoons honey
¾ teaspoon Dijon mustard
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 small garlic clove, minced
1 tablespoon balsamic vinegar
3 tablespoons good quality olive oil
- Chicken
3 chicken breasts
4 cups water
3 tablespoons kosher salt
2 teaspoons sugar
2 cloves garlic
5 whole black peppercorns
1 sprig fresh rosemary
1 sprig fresh thyme
- Herb Sauce
¾ cup fresh herbs, finely chopped (dill, thyme, parsley, rosemary, or a mix)
2 scallions, white and green parts, thinly sliced
1 clove garlic, minced
Zest of 1 lemon
2 tablespoons fresh lemon juice
¾ cup extra virgin olive oil
½ teaspoon kosher salt
¼ teaspoon freshly cracked black pepper
½ teaspoon red chilli flakes (optional)
- Buttermilk Ranch Dressing
6 tablespoons mayonnaise
¾ cup buttermilk, plus more to thin if needed
¾ cup sour cream
1 tablespoon fresh lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon dried dill
1 teaspoon dried parsley
2 tablespoons fresh chives, finely minced
Kosher salt and freshly cracked black pepper, to taste
Directions
- Halve each chicken breast horizontally from the rounded end to the point, then place between two sheets of parchment paper or cling wrap and pound to an even ½-inch thickness using a meat mallet or rolling pin.
- Combine the water, kosher salt, sugar, garlic, peppercorns, rosemary, and thyme in a saucepan and heat, stirring until the salt and sugar are fully dissolved. Remove from the heat and allow to cool completely before using — add a small scoop of ice to speed things up if needed. Submerge the chicken in the brine, cover, and refrigerate for 3 to 4 hours.
- While the chicken brines, make the ranch dressing. Combine all the dressing ingredients in a bowl and whisk until smooth and well combined. Taste and adjust seasoning with salt and pepper. If the dressing is too thick, add buttermilk one tablespoon at a time until it reaches your preferred consistency. Set aside in the refrigerator until ready to serve.
- Remove the chicken from the brine and pat thoroughly dry with paper towels. To grill, cook over medium-high heat (375 to 425°F) for about 6 minutes per side, until the internal temperature reads 160°F. To roast, place on a baking sheet and cook in a 350°F (175°C) oven for 10 to 15 minutes, until the internal temperature reads 160°F. Allow the chicken to rest for 5 minutes before slicing into 4 to 5 strips.
- Wash and thoroughly dry the baby gem lettuce, then roughly chop into bite-sized pieces — dry leaves hold dressing much better than wet ones. Place the lettuce in a large mixing bowl and add the cucumber, radishes, chickpeas, black lentils, snap peas, golden raisins, and flax seeds. Toss gently to distribute everything evenly.
- Transfer to two serving bowls. Top each with the toasted walnuts and crumbled farmers cheese. Arrange the sliced chicken over the top and drizzle generously with the buttermilk ranch dressing, or serve it on the side.
Recipe Video
Notes
- Don’t skip the brine — even 3 hours makes a significant difference to the texture and seasoning of the finished chicken. If you’re short on time, even 1 hour is better than nothing.
- Use whatever combination of fresh herbs you like for the sauce — parsley and dill make something bright and fresh, while rosemary and thyme give a more earthy, aromatic result. A mix of all four works beautifully. The herb sauce is also wonderful as a dressing for roasted vegetables or grain bowls, and keeps in the refrigerator for up to 3 days.
- Cooked chickpeas and black lentils can be made ahead and stored in the refrigerator for up to 4 days. To cook dried chickpeas, soak overnight in cold water, then drain and simmer in fresh unsalted water for 45 minutes to 1 hour until tender. For the lentils, look for beluga lentils — small, shiny, and black — rinse and simmer in unsalted water for 20 to 25 minutes until just tender but still holding their shape. Season both with salt after cooking, not before. Tinned chickpeas and lentils work just as well — drain and rinse well before using.
- Toasting the walnuts makes a real difference. Toss them in a dry skillet over medium heat for 3 to 4 minutes, stirring frequently, until fragrant and lightly golden.
- Baby gem lettuce can sometimes be tricky to find — little gem is the same thing under a different name. Romaine hearts are the easiest supermarket alternative, with a similar crisp texture and mild flavour. Butter lettuce also works beautifully for a softer result.
- The balsamic vinaigrette is optional — the lemon herb sauce is punchy and bright enough to dress the whole bowl on its own. If you’d rather keep things simple, skip the vinaigrette entirely and just spoon the herb sauce over generously.
- All components can be prepped ahead and stored separately. Assemble and dress the bowls just before serving.
Looking For More Recipes?
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Meal Prep Guides
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Make sure to check out our Youtube to find which we meal prep guide dishes we’re cooking for the week!
Take a look at our June Meal Prep Guide here!
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