Warm Za’atar Chicken Bowl with Lemon Bulgur, Roasted Squash and Tahini Yogurt

Name: Warm Za’atar Chicken Bowl with Lemon Bulgur, Roasted Squash and Tahini Yogurt
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Cuisine: Fusión mediterránea
Ingredients: 1.3 lb Chicken breast; 2 tbsp Za'atar; 3 tbsp Olive oil; 3 tbsp Lemon juice; 2 cloves Garlic; 1 tsp Salt; 1/2 tsp Black pepper; 1.1 lb Butternut squash; 1 tsp Sweet paprika; 1 cup Bulgur; 1 1/2 cups Water or chicken broth; 1 tsp Lemon zest; 1/4 cup Fresh parsley; 3/4 cup Plain Greek yogurt; 2 tbsp Tahini; 2 tsp Honey; 1/2 cup Red onion; 1/4 cup Pumpkin seeds

A complete and original lunch bowl featuring za’atar-marinated chicken, lemon-scented bulgur, caramelized roasted squash, fresh red onion, and a creamy tahini yogurt sauce. It balances texture, freshness, and warmth in one bowl.

20 minPrep

30 minCook

50 minTotal

4Servings

High Protein

Ingredients

Adjust servings

600 g Chicken breast (skinless, in strips gruesas)
2 cda Za'atar (for the marinado)
45 ml Olive oil (divided)
45 ml Lemon juice (freshly squeezed, divided)
2 cloves Garlic (1 grated for the chicken and 1 chopped for the bulgur)
6 g Salt (or to taste, divided)
2 g Black pepper (divided)
500 g Butternut squash (pelada and diced)
3 g Sweet paprika (for the calabaza)
180 g Bulgur (crudo)
360 ml Water or chicken broth (for cocer the bulgur)
1 cdita Lemon zest (for the bulgur)
15 g Fresh parsley (chopped)
180 g Plain Greek yogurt (for the sauce)
30 ml Tahini (for the sauce)
10 ml Honey (for the sauce)
80 g Red onion (en pluma fina)
30 g Pumpkin seeds (lightly tostadas)

Nutrition facts

per serving

545 kcal

Calories

39 g

Protein

38 g

Carbs

25 g

Fat

6 g

Fiber

32 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

GlutenDairySesame

Instructions

1
1. Preheat the oven to 220°C / 425°F. In a medium bowl, mix the chicken with 1 tablespoon (15 ml) olive oil, the za’atar, 1 tablespoon (15 ml) lemon juice, 1 grated garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Let it rest while you prepare the remaining ingredients.
2
2. Place the butternut squash on a sheet pan. Toss it with 1 tablespoon (15 ml) olive oil, the sweet paprika, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Roast for 22 to 25 minutes at 220°C / 425°F, turning halfway through, until golden and tender.
3
3. Meanwhile, heat 1 tablespoon (15 ml) olive oil in a small saucepan over medium heat. Add 1 minced garlic clove and cook for 30 seconds. Stir in the bulgur and cook for 1 minute. Add the water or chicken broth, 1/4 teaspoon salt, and bring to a boil.
4
4. Once boiling, reduce the heat, cover, and cook the bulgur for 10 to 12 minutes until the liquid is absorbed. Turn off the heat, let it rest for 5 minutes, then fluff with a fork. Mix in the lemon zest, 1 tablespoon (15 ml) lemon juice, and chopped parsley.
5
5. In a small bowl, make the sauce by mixing the Greek yogurt, tahini, honey, and 1 tablespoon (15 ml) lemon juice. If it is too thick, add 1 to 2 tablespoons of water. Season with a pinch of salt.
6
6. Heat a large skillet or grill pan over medium-high heat. Cook the marinated chicken for 4 to 5 minutes per side, until well browned and it reaches a safe internal temperature of 74°C / 165°F. Let it rest for 3 minutes.
7
7. To serve, divide the lemon bulgur among 4 bowls. Top with the roasted squash, warm chicken, and red onion. Finish with the tahini yogurt sauce and toasted pumpkin seeds.
8
8. Serve immediately to enjoy the contrast of warm bulgur, caramelized squash, spiced chicken, and creamy sauce.

Chef tips

For deeper flavor, marinate the chicken for 30 minutes in the refrigerator before cooking. Lightly toast the pumpkin seeds in a dry skillet for 2 to 3 minutes to boost their aroma.

Substitutions

You can swap the butternut squash for diced sweet potato. If you do not have bulgur, use quinoa for a gluten-free version. Parsley can be replaced with cilantro or fresh mint.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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