Grilled Chicken Tabbouleh Bowl with Garlic Yogurt
Herb-heavy bulgur tabbouleh topped with lemony grilled chicken and a garlicky yogurt drizzle.
Best for Lean protein + wholegrain, herb-forward summer lunches
This summer-ready bowl leans on big handfuls of parsley and mint, wholegrain bulgur for chew and satiety, and lean grilled chicken for protein. A simple garlic yogurt brightens the plate while sumac and lemon keep flavors fresh — repeatable, make-ahead friendly, and designed for real lunches with substance. Toasted pine nuts add crunch (optional).
Ingredients
- 500 g boneless skinless chicken breasts , halved lengthwise or pounded to even thickness (~2 breasts)
- 200 g Medium-fine bulgur wheat , rinsed briefly if dusty
- 300 ml Boiling water , for soaking/cooking bulgur
- 150 g flat-leaf parsley , finely chopped, packed
- 20 g fresh mint leaves , finely chopped
- 250 g tomatoes , core removed and diced (about 2 medium)
- 150 g English cucumber , seeded if watery and diced
- 50 g scallions , thinly sliced (white and green parts)
- 2 lemons , zest 1 lemon; juice both (about 60 ml)
- 60 ml olive oil , divided (marinade + dressing)
- 200 g Greek yogurt , 2% or full-fat for creaminess
- 2 garlic cloves , minced (for yogurt)
- 5 g ground sumac , plus extra for finishing
- 2 g ground cumin , for chicken marinade
- 5 g fine sea salt , divided (about 1 tsp = 5 g total)
- 1 g black pepper , freshly ground
- 30 g Pine nuts , toasted for garnish (optional – can be omitted)
Instructions
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1
Make the marinade: in a bowl whisk 30 ml olive oil, juice of 1 lemon (about 30 ml), ground cumin, 2 g salt, 1 g pepper and 2 g sumac; add chicken and turn to coat. Cover and refrigerate 20–30 minutes (can sit up to 2 hours).
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2
Cook the bulgur: bring 300 ml water to a boil with 1 g salt, stir in bulgur, cover and remove from heat. Let sit 12–15 minutes until liquid absorbed, then fluff with a fork and cool slightly.
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3
While bulgur rests, make the garlic yogurt: combine Greek yogurt, minced garlic, zest of 1 lemon, 15 ml lemon juice, 10 ml olive oil and 1 g salt; taste and adjust. Refrigerate until ready.
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4
Prep the herbs and veg: finely chop parsley and mint, dice tomatoes and cucumber, slice scallions. Place in a large bowl and add the remaining 25 ml olive oil, remaining lemon juice, 2 g sumac and 2 g salt; toss so flavors marry.
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5
Grill the chicken: preheat a grill or heavy grill pan to medium-high. Shake off excess marinade, grill chicken 4–6 minutes per side until nicely charred and internal temperature reaches 74°C; transfer to a board and rest 5 minutes.
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6
Toast pine nuts (optional): in a dry skillet over medium heat, toast pine nuts 2–3 minutes until golden and fragrant, shaking the pan; remove to cool.
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7
Assemble the tabbouleh base: fold the fluffed bulgur into the herb-veg mixture, check seasoning and add more lemon or salt if needed.
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8
Build bowls: divide tabbouleh among 4 bowls, slice rested chicken and arrange on top, spoon garlic yogurt over the chicken, sprinkle with toasted pine nuts and extra sumac, finish with a drizzle of olive oil and lemon wedges.