Flavorful Za’atar Grilled Chicken Bulgur Bowls with Creamy Tahini Sauce: Your Ultimate Healthy Weeknight Meal
In the quest for satisfying and wholesome dinners, these Za’atar Spiced Grilled Chicken Bulgur Bowls emerge as a true culinary hero. This dish masterfully combines tender, aromatic chicken with fluffy bulgur, perfectly roasted vegetables, salty feta cheese, and a rich, creamy tahini sauce, creating a main course that is both healthy and bursting with flavor.
This post is proudly brought to you by Bob’s Red Mill.
If you’re anything like me, the eternal question of “what’s for dinner?” often looms large, especially after a long day. It’s a challenge that transcends cooking skill levels and lifestyles, leaving many of us scratching our heads despite our best intentions. We all crave meals that are not only delicious but also convenient, healthy, and perhaps most importantly, provide fantastic leftovers for lunches or another easy dinner.
Thankfully, I’ve cultivated a repertoire of go-to recipes that consistently deliver in this all-too-common predicament. However, the culinary journey is endless, and I’m always on the lookout for reliable, healthy main course recipes that truly stand out. These Za’atar Grilled Chicken Bulgur Bowls have quickly become a staple in our household rotation over the past few months, and I’m absolutely thrilled to finally share this vibrant and satisfying recipe with you!
Please don’t let the detailed ingredient list or the length of the recipe deter you. This meal, while seemingly complex, comes together in a surprisingly few simple steps, many of which are hands-off. I’m also here to equip you with some invaluable time-saving preparation tips that will make this incredible meal even more accessible for busy weeknights. Let’s dive in and transform your dinner routine!
Embracing the Grain Bowl Trend: A Formula for Flavor and Nutrition
I wholeheartedly embrace the grain bowl trend, and if you haven’t yet, you’re in for a treat! There’s something immensely satisfying about crafting an all-in-one dinner that artfully combines all the essential food groups into a single, beautiful bowl. These bowls are not just visually appealing; they offer incredible flexibility and nutritional balance, making them a perfect canvas for culinary creativity.
The beauty of a grain bowl lies in its simple, yet effective, formula:
- **Grains:** Forming the hearty and foundational base.
- **Vegetables:** Adding essential nutrients, color, and textural variety.
- **Protein:** Providing satiety and building blocks for a healthy body (whether it’s meat, tofu, legumes, or eggs).
- **Sauce, Toppings, + Garnishes:** The crucial elements that tie all the flavors together and elevate the dish from good to extraordinary.
In our case, fluffy whole grains provide that robust foundation, while a medley of perfectly roasted vegetables and succulent protein are layered on top. The entire composition is then harmonized with zesty garnishes and tantalizing toppings. And let’s be honest, toppings are absolutely key to a truly unforgettable grain bowl! (Confession: I’m utterly obsessed with toppings.)
Bulgur: The Underrated Whole Grain Star of These Bowls
The selection of grains is paramount in any one-bowl meal, and for these Za’atar Grilled Chicken Bowls, we’ve chosen the often-underestimated bulgur! Made from par-boiled, cracked whole grain soft white wheat, bulgur is a powerhouse that deserves far more recognition and attention in the world of whole grains.
A true staple of Middle Eastern and Mediterranean cuisine, bulgur is perhaps most famously known for its central role in classic tabbouleh salad. However, its versatility extends far beyond, making it an ideal base for a myriad of dishes, including hearty grain bowls like this one.
Bulgur is, without a doubt, one of my absolute favorite whole grains for several compelling reasons. First and foremost, it cooks incredibly quickly and consistently – typically in just 10-12 minutes! This rapid cooking time is a major advantage for busy weeknights, offering a healthy alternative to slower-cooking grains. Its speedy preparation is due to the fact that it is sold in a par-boiled (partially cooked) form, which significantly cuts down on your kitchen time.
Beyond its convenience, bulgur is also packed with impressive nutritional benefits, including a healthy amount of fiber and protein (a 1/4 cup serving contains roughly 5 grams of each). This makes it a wonderfully satiating and nutritious addition to any meal. Its delightful nutty flavor and pleasant texture also contribute significantly to the overall enjoyment of a dish.
When you browse the grocery store aisles, you might notice bulgur available in various “grinds”: fine (#1), medium (#2), coarse (#3), and very coarse (#4). While all are derived from the same whole grain, they differ in cooking time and final texture. For instance, fine bulgur has a texture similar to couscous, while coarser grinds offer more chewiness.
My preferred grind, and coincidentally the most widely available in my experience, is medium (#2) grind. I’ve been consistently using Bob’s Red Mill Golden Bulgur (medium #2 grind) for years, a brand renowned for its commitment to quality and natural foods. It’s this specific type that I’ve used in today’s recipe, and I highly recommend it for its perfect balance of heartiness and fluffiness once cooked – a superior choice to other whole wheat grains such as wheat berries or farro which can sometimes be too chewy for a quick bowl.
The Magic of Za’atar: A Middle Eastern Spice Blend
The cooked bulgur in these bowls is generously topped with succulent za’atar grilled chicken and beautifully roasted vegetables. If you’ve never had the pleasure of cooking with za’atar, allow me to highly recommend you acquire some immediately – it’s a game-changer!
Za’atar is an exquisite Middle Eastern spice blend, celebrated for its unique and complex flavor profile. Typically, it’s composed of earthy toasted sesame seeds, tangy sumac, and aromatic dried thyme, though some variations may include other delightful spices like oregano or marjoram. The sumac provides a distinctive citrusy, slightly sour note that brightens dishes, while the sesame seeds add a nutty depth, and thyme contributes a wonderfully herbaceous quality.
While you could certainly try your hand at making your own za’atar blend, keep in mind that sumac can sometimes be a bit tricky to source. For convenience, I’ve found great success in finding high-quality za’atar spice blends both online and in the international foods aisle of well-stocked grocery stores. Once you’ve experienced its captivating flavor, you’ll discover its incredible versatility. It can be used in marinades, sprinkled over hummus, mixed with olive oil for a dipping bread, or simply dusted on meats and vegetables before serving. Trust me, once you’ve tried it, you’ll want to put it on everything!
The Finishing Touches: Creamy Tahini, Feta, and Fresh Herbs
No grain bowl is complete without its crowning glory – the sauce and fresh garnishes. These bowls are beautifully finished off with a luscious, creamy tahini sauce. This stuff is genuinely addictive and provides a wonderful richness and depth that ties all the vibrant flavors together. (I even used a similar tahini dressing on this incredible roasted carrot lentil salad, a testament to its versatility!). The tahini, made from ground sesame seeds, offers a nutty, slightly bitter counterpoint that is perfectly balanced by fresh lemon juice and a touch of water.
Adding layers of texture and zesty freshness, we crumble salty feta cheese over the top, sprinkle generously with vibrant fresh dill, and scatter torn fresh mint leaves. The combination of these ingredients creates an incredible symphony of flavors in every single bite – savory, tangy, herbaceous, and utterly satisfying. I truly love this dish for its dynamic flavor profile and satisfying textures.
Smart Prep for Busy Schedules: Time-Saving Tips
To make this meal even more weeknight-friendly and to streamline your cooking process, consider these helpful make-ahead strategies:
- **Cook the bulgur ahead of time:** Prepare your bulgur the night before, allow it to cool completely, then store it in an airtight container in the refrigerator. Reheat gently or serve at room temperature just before assembling the bowls.
- **Prepare the tahini sauce in advance:** Whisk together the tahini sauce ingredients several days prior to serving. Store it in a sealed container in the fridge. Tahini sauce tends to thicken when cold; simply whisk in a teaspoon or two of warm water until it reaches your desired drizzly consistency before serving.
- **Chop and roast vegetables:** You can chop the eggplant and zucchini ahead of time, store them in the fridge, and then roast them closer to mealtime. Alternatively, roast them entirely ahead of time and gently reheat or serve cold.
- **Marinate the chicken:** The chicken can marinate for up to two hours, giving you flexibility to prep other components while it soaks up those incredible za’atar flavors.
Za’atar Grilled Chicken Bulgur Bowls with Tahini Sauce
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Ingredients
For the Za’atar Chicken:
- ¼ cup (60 mL) extra virgin olive oil
- 2 heaping tablespoons za’atar spice blend salt-free
- 1 tablespoon fresh lemon juice
- 2 garlic cloves grated with a microplane or finely minced
- pinch dried red pepper flakes
- 1 lb (16 oz) chicken tenderloins tendons trimmed and discarded
- kosher salt
- freshly ground black pepper
For the Roasted Vegetables:
- 2 medium eggplant (roughly 1 lb) trimmed and cut into ¾-inch chunks
- 2 medium zucchini (roughly ¾ lb) trimmed and cut into ¾-inch chunks
- 12 ounces cherry tomatoes (roughly ¾ lb)
- 2 tablespoons (30 mL) extra virgin olive oil
- 1 teaspoon za’atar spice blend
- kosher salt
- freshly ground black pepper
For the Bulgur:
- 1 cup Bob’s Red Mill Golden Bulgur medium grind #2
- 2 cups (480 mL) cold water
- large pinch kosher salt
For the Tahini Sauce:
- ¼ cup tahini paste I recommend Soom brand
- 2 tablespoons (30 mL) fresh lemon juice
- 2-3 tablespoons (30-45 mL) warm water
- kosher salt
- freshly ground black pepper
For Serving:
- 3-4 ounces crumbled feta cheese see recipe note
- fresh dill sprigs for garnishing
- fresh mint leaves, torn for garnishing
- za’atar spice blend for sprinkling
Instructions
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1. Marinate the Chicken: In a gallon-size Ziploc bag or a large shallow container, combine the olive oil, za’atar spice blend, fresh lemon juice, grated garlic, and a pinch of red pepper flakes. Add the chicken tenderloins, ensuring they are well coated. Squeeze out any excess air from the bag, seal, and refrigerate. Allow the chicken to marinate for a minimum of 45 minutes, or for up to 2 hours, flipping occasionally to ensure even flavor distribution.
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2. Prepare the Roasted Vegetables: As the chicken finishes marinating, preheat your oven to 450°F (230°C) with an oven rack positioned in the center. Gently pat the eggplant and zucchini pieces dry with a clean kitchen towel. Transfer them to a half sheet pan, then drizzle and toss with olive oil, za’atar blend, salt, and pepper until evenly coated. Spread the vegetables into a single layer. Roast for 20 to 25 minutes, making sure to toss them halfway through, until they are lightly caramelized and the cherry tomatoes have just burst, releasing their sweet juices.
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3. Cook the Bulgur: While the vegetables are roasting, prepare the bulgur. In a small saucepan, combine the bulgur, cold water, and a large pinch of kosher salt. Bring the mixture to a boil, then immediately reduce the heat to a simmer, cover the saucepan, and cook until the bulgur is tender, which typically takes about 12 minutes. Drain any residual liquid, if present, then fluff the cooked bulgur with a fork and set aside to keep warm until serving.
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4. Cook the Chicken: To cook the chicken, preheat a large grill pan (cast-iron works wonderfully for this) over medium-high heat. Alternatively, you can use an outdoor gas grill. Lightly grease the cooking surface with olive oil. Remove the chicken from its marinade and season both sides with additional salt and pepper. Grill the tenderloins for approximately 2 to 3 minutes per side, flipping once, until the internal temperature reaches 165°F (74°C). Cooking time may vary based on the thickness of your chicken tenderloins. Once cooked, transfer the chicken to a clean plate and let it rest for 5 minutes before slicing.
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5. Prepare the Tahini Sauce: In a small bowl, whisk together the tahini paste, fresh lemon juice, salt, and pepper. Gradually whisk in the warm water, adding one tablespoon at a time, until the sauce achieves a creamy, slightly thick consistency that can be easily drizzled from a spoon. If the sauce is too thick, incorporate another teaspoon or so of warm water until desired consistency is reached. Set aside until ready to serve.
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6. Assemble Bowls: To assemble your flavorful bowls, start with a generous portion of the fluffy bulgur as the base. Top with the warm roasted vegetables and the freshly grilled za’atar chicken. Drizzle generously with the creamy tahini sauce and finish with a sprinkle of crumbled feta cheese, fresh dill, and torn mint leaves. For an extra boost of flavor, lightly sprinkle with additional za’atar spice, if desired. This versatile dish is delicious served hot, lukewarm, or even cold as wonderful leftovers.
Tips for Success & Meal Prep:
- Make Ahead Advantage: One of the best features of this dish is its flexibility for meal prep. Many components can be prepared in advance, saving you precious time on busy weeknights. This includes the roasted vegetables, the creamy tahini sauce, and the cooked bulgur. While I prefer to grill the chicken just before serving for optimal flavor and texture, you can even cook the chicken ahead of time for incredibly quick assembly.
- Storing Tahini Sauce: Leftover tahini sauce can be stored in an airtight container in the refrigerator for up to a week, or even longer. Keep in mind it will thicken when cold; simply whisk in a teaspoon or two of warm water at a time to loosen it back to a drizzly consistency before use.
- Choosing Feta Cheese: For the best taste and texture, avoid purchasing pre-crumbled feta cheese. It is often dry, excessively crumbly, and generally of lower quality compared to feta packed in brine. Opt for brine-packed feta and crumble it by hand just before serving; it will be much creamier, more flavorful, and significantly more delicious, elevating the entire dish!
- Vegetable Variations: Feel free to experiment with other seasonal vegetables. Bell peppers, red onion, or even asparagus would roast beautifully alongside the eggplant and zucchini. Adjust roasting times as needed for different vegetables.
This post is sponsored by Bob’s Red Mill. Thank you so much for supporting the brands that I love and genuinely use in my own kitchen!