Mediterranean Chicken Stir Fry

Introduction

If you’re searching for a vibrant, healthy, and quick weeknight dinner, this Mediterranean Chicken Stir Fry is exactly what you need. Packed with tender chicken, colorful vegetables, olives, sun-dried tomatoes, and a bright splash of lemon, this one-pan meal brings the bold flavors of the Mediterranean straight to your table in just 30 minutes.

Inspired by the fresh herbs, olive oil, and wholesome ingredients typical of Mediterranean cuisine, this stir fry is light yet satisfying. It’s perfect for busy weeknights when you want something fast, nourishing, and family-friendly without compromising on flavor.

What makes this dish stand out is the combination of textures and tastes: juicy seared chicken, crisp-tender vegetables, tangy olives, sweet cherry tomatoes, and creamy feta sprinkled on top. Each bite delivers a perfect balance of savory, tangy, and herby notes. Plus, it’s versatile enough to serve on its own, over rice, or alongside quinoa or couscous.

Whether you’re a Mediterranean cuisine enthusiast or just looking for a fresh, healthy dinner option, this Mediterranean Chicken Stir Fry is simple, delicious, and sure to become a staple in your weeknight rotation.

Why You’ll Love This Recipe

• Quick and easy: Ready in just 30 minutes from start to finish
• Healthy and balanced: Packed with protein, fresh vegetables, and healthy fats
• Mediterranean flavors: Fresh herbs, lemon, and feta make each bite flavorful
• One-pan meal: Minimal cleanup, perfect for busy nights
• Customizable: Swap or add vegetables based on preference
• Family-friendly: Mild flavors that appeal to both adults and kids

Ingredients Breakdown

Main Ingredients (Serves 4)

• 1.5 lbs chicken breasts, boneless and skinless, cut into bite-sized pieces
• 3 tablespoons extra virgin olive oil, divided for cooking
• Salt and black pepper, to taste

Vegetables & Aromatics

• 2 medium zucchini, sliced into half-moons
• 2 red bell peppers, diced into chunks
• 1 large red onion, sliced into strips
• 2 cups cherry tomatoes, halved
• 4 cloves garlic, minced
• ¼ cup sun-dried tomatoes, chopped

Mediterranean Flavors & Herbs

• 1 cup Kalamata olives, pitted and halved
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• ½ teaspoon dried thyme
• Juice of 1 lemon

Garnish & Finish

• ½ cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped (optional)

Serving Size: 4 servings
Calories: 375 kcal per serving

Tools & Equipment Needed

• Large skillet or wok (12-inch pan) – ensures even cooking
• Sharp knife – for chopping chicken and vegetables
• Cutting board – prep all ingredients safely
• Wooden spoon or spatula – stir-fry without scratching the pan
• Meat thermometer – ensures chicken reaches 165°F
• Measuring cups and spoons – for accuracy

Step-by-Step Instructions

1. Prep Ingredients

Chop all vegetables and cut the chicken into bite-sized pieces before starting. This ensures everything cooks evenly and quickly during stir-frying.

2. Sear the Chicken

Heat 1½ tablespoons of olive oil in the skillet over medium-high heat. Add the chicken pieces, season with salt and pepper, and cook until golden brown and fully cooked, about 6–8 minutes. Use a meat thermometer to ensure the internal temperature reaches 165°F. Remove the chicken from the skillet and set aside.

3. Sauté Aromatics & Vegetables

In the same skillet, add the remaining 1½ tablespoons of olive oil. Sauté the red onion and garlic for about 1–2 minutes until fragrant. Add the zucchini, red bell peppers, cherry tomatoes, and sun-dried tomatoes, stirring frequently. Cook for 5–6 minutes until vegetables are crisp-tender.

4. Combine Chicken & Seasonings

Return the cooked chicken to the skillet. Add Kalamata olives, dried oregano, basil, thyme, and additional salt and pepper to taste. Toss everything together to combine evenly.

5. Finish with Lemon & Feta

Remove the skillet from heat and drizzle with lemon juice. Sprinkle crumbled feta cheese on top and garnish with fresh parsley if desired. Serve immediately.

Tips & Variations

Cooking Tips

• Cut chicken and vegetables into uniform sizes for even cooking
• Avoid overcooking zucchini and bell peppers to retain their crispness
• Use fresh herbs if available for brighter flavor

Variations

• Swap zucchini and bell peppers with asparagus, broccoli, or snap peas
• Add a pinch of red pepper flakes for mild heat
• Serve over couscous, quinoa, rice, or cauliflower rice for variety

Dietary Notes

• Gluten-free
• Low-carb, high-protein
• Vegetarian variation: omit chicken and use chickpeas or tofu

Flavor Profile & Texture

This stir fry delivers bold Mediterranean flavors with a balanced mix of textures. The chicken is tender and juicy, vegetables are crisp yet tender, and the olives, sun-dried tomatoes, and feta add salty, tangy, and creamy notes. The lemon juice brightens the entire dish, while olive oil ensures a rich, silky mouthfeel.

Nutritional Overview

Per serving (320g):

• Calories: 375 kcal
• Protein: 38 g
• Fat: 18 g
• Carbohydrates: 14 g
• Fiber: 3 g
• Sugar: 6 g
• Cholesterol: 100 mg
• Sodium: 720 mg

Key Nutritional Benefits:

• High in protein to keep you full
• Packed with vitamins and minerals from fresh vegetables
• Heart-healthy fats from olive oil and olives

Make-Ahead & Meal Prep Tips

• Prep ahead: Chop vegetables and chicken in advance and store in the fridge
• Meal prep: Portion into containers for easy lunches or dinners
• Reheating: Reheat in a skillet over medium heat or in the microwave, adding a splash of olive oil or water to maintain moisture

FAQs

Can I use chicken thighs instead of breasts?

Yes. Boneless, skinless chicken thighs will be juicier and slightly more flavorful.

Can I use fresh tomatoes instead of cherry tomatoes?

Yes. Dice them into bite-sized pieces. Cherry tomatoes are convenient and maintain shape better during stir-frying.

Is this dish suitable for meal prep?

Absolutely. Store in airtight containers in the fridge for up to 3 days.

Can I make this vegetarian?

Yes. Replace chicken with tofu, tempeh, or chickpeas for a plant-based version.

How do I keep vegetables from getting soggy?

Cook vegetables on medium-high heat, stirring frequently, and remove from heat once they are crisp-tender.

Cooking Timeline (At a Glance)

Stage	Time
Prep	15 minutes
Cook	15 minutes
Rest & Finish	5 minutes
Total	35 minutes

Serving Suggestions

Serve this Mediterranean Chicken Stir Fry immediately, garnished with fresh parsley and crumbled feta. It pairs beautifully with:

• Cauliflower rice for low-carb meals
• Quinoa or couscous for added grains
• A side of warm pita or garlic bread for an indulgent twist

Recipe Variations (Using the Same Ingredients)

1. Spicy Mediterranean Stir Fry: Add red pepper flakes or sliced chili for heat
2. Creamy Version: Stir in a tablespoon of Greek yogurt or cream at the end
3. Grain Bowl: Serve over quinoa or brown rice for a Mediterranean-inspired bowl
4. Sheet Pan Version: Roast chicken and vegetables in the oven for a hands-off option

Ingredient Spotlight

Kalamata Olives

Kalamata olives are briny and slightly tangy, providing a signature Mediterranean flavor. Store in a cool place or the refrigerator once opened.

Feta Cheese

Feta adds creamy, salty notes that complement the vegetables and chicken. Opt for high-quality feta for the best flavor.

Pro Cooking Tips

• Use a 12-inch skillet or wok to ensure ingredients cook evenly
• Sear chicken first to lock in juices and achieve a golden color
• Add lemon juice at the end to preserve its bright, fresh flavor

Storage & Freezing Guide

Storage

• Refrigerate leftovers in airtight containers for up to 3 days

Freezing

• Not ideal for freezing as feta and tomatoes may change texture
• If freezing, separate chicken from vegetables and freeze individually

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	375 kcal
Protein	38 g
Fat	18 g
Saturated Fat	5 g
Carbohydrates	14 g
Fiber	3 g
Sugar	6 g
Sodium	720 mg

Dietary Notes: Gluten-free, high-protein, Mediterranean diet-friendly

Expanded Conclusion

This Mediterranean Chicken Stir Fry is a celebration of fresh, wholesome ingredients and bold flavors, all prepared in just 30 minutes. The combination of tender chicken, crisp vegetables, briny olives, tangy sun-dried tomatoes, and creamy feta makes every bite satisfying and vibrant.

It’s ideal for busy weeknights, meal prep, or casual dinners where you want something healthy, colorful, and bursting with flavor. Once you try this recipe, it’s likely to become a go-to Mediterranean-inspired dish in your weekly rotation.

This stir fry proves that healthy meals don’t have to be bland or complicated—they can be bright, flavorful, and satisfying for the whole family.

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