Healthy & Flavorful Chicken Falafel Bowls: Your Ultimate Guide to Easy Meal Prep
Discover the vibrant flavors of the Middle East with these incredibly healthy and delicious Chicken Falafel Bowls. This recipe reimagines your favorite street food into a wholesome, easy-to-prepare meal, brimming with fresh vegetables, creamy hummus, and a homemade, tangy garlic sauce. Perfect for a nutritious lunch or a satisfying dinner, these bowls are designed for convenience without compromising on taste, making them an ideal choice for meal prepping throughout the week.
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Why You’ll Love These Chicken Falafel Bowls
These Chicken Falafel Bowls are more than just a meal; they’re a celebration of fresh, wholesome ingredients and bold flavors. Here’s why they’re destined to become a staple in your kitchen:
- Nutrient-Packed Goodness: Each bowl is loaded with lean protein from the chicken and falafel, healthy fats from hummus and oil, and a bounty of vitamins and fiber from the fresh vegetables. It’s a balanced meal that will keep you energized and satisfied.
- Effortless Meal Prep: Designed with busy schedules in mind, many components of these falafel bowls can be prepared in advance. Marinate the chicken, make the pickled cabbage, and even prepare the garlic sauce ahead of time, allowing for quick and easy assembly when hunger strikes.
- Customizable to Your Liking: Whether you’re a vegetarian, have dietary restrictions, or just love to experiment, this recipe is incredibly versatile. Swap chicken for a plant-based alternative, try different leafy greens, or get creative with your favorite toppings.
- Explosion of Mediterranean Flavors: The blend of aromatic spices in the chicken shawarma, the crisp freshness of the vegetables, the creamy texture of hummus, and the zesty kick of the homemade garlic sauce creates a symphony of tastes that transports you straight to the Mediterranean.
Essential Ingredients and Clever Substitutions
Crafting the perfect Chicken Falafel Bowl begins with quality ingredients. Below is a comprehensive list, along with smart substitutions to help you adapt the recipe to your pantry and preferences, ensuring your bowl is always delicious and satisfying.
- Falafels – The heart of the bowl! You can opt for convenience with store-bought falafels, choosing between freshly packaged varieties from your local specialty food store or frozen options available at most major supermarkets. For an even healthier and fresher touch, consider making them homemade. Baking them instead of frying is a great way to reduce fat content without sacrificing flavor.
- Romaine lettuce – Provides a crisp, refreshing base. While romaine is excellent, feel free to substitute with other types of lettuce like bibb, Boston, or butter lettuce for a softer texture. For a more nutrient-dense option, consider leafy greens such as kale, spinach, or even shredded collard greens.
- Field tomato – Adds a juicy, sweet element. Varieties like Roma, plum, beefsteak, or heirloom tomatoes work wonderfully. If you prefer smaller, bite-sized bursts of flavor, cherry or grape tomatoes can be halved and scattered throughout the bowl.
- Cucumber – Offers a cool, crunchy contrast. Zucchini, celery, or crisp green bell peppers are all excellent substitutes that maintain the refreshing profile.
- Parsley – Essential for that fresh, herbaceous note. If parsley isn’t available, fresh cilantro or even the tender leaves from celery can provide a similar aromatic quality.
- Hummus – The creamy, savory foundation of a great falafel bowl. Both store-bought and homemade hummus are fantastic. Don’t hesitate to experiment with different flavored hummus varieties like roasted red pepper or garlic hummus to add an extra dimension.
- Pickled red cabbage – Adds a vibrant color and a delightful tangy crunch. While you can find this pre-made at stores, the quick homemade version is incredibly easy and offers a fresher taste.
- Unsweetened soy milk – Used for the vegan garlic mayo, it’s key for creating a creamy emulsion. Unsweetened almond milk, oat milk, or cashew milk are all suitable alternatives for a plant-based dressing.
- Sunflower oil – A neutral oil perfect for emulsifying the garlic sauce. Other neutral oils such as avocado oil, grapeseed oil, or canola oil can be used interchangeably.
- Garlic cloves – Crucial for the pungent flavor in the garlic sauce and chicken marinade. Freshly minced garlic yields the best results, but store-bought minced garlic is a convenient alternative. In a pinch, garlic powder, garlic flakes, or granulated garlic can be used, though you might need to adjust the quantity.
- Lemon juice – Brightens the flavors in both the garlic sauce and chicken marinade. Freshly squeezed lemon juice is always preferred, but bottled lemon juice works fine. Lime juice can be used for a different, slightly more bitter, citrusy twist.
- Chicken breasts – The lean protein highlight. If you’re aiming for a vegetarian or vegan dish, plant-based “chicken” alternatives available in many grocery stores are excellent substitutes.
- Olive oil – Used for marinating the chicken. While olive oil is great for flavor, any neutral oil like avocado oil also works well.
- Turmeric – Adds warmth, color, and earthy notes. Freshly grated turmeric, dried ground turmeric, or turmeric paste are all viable. Ground ginger or dry mustard can offer a similar spicy depth as a substitute.
- Cumin – A foundational spice in Mediterranean and Middle Eastern cuisine, offering a warm, earthy flavor. Ground coriander or caraway seeds are the closest flavor profiles if you need a substitute.
- Cinnamon – Brings a subtle sweetness and aromatic depth to the chicken. Cloves or allspice can be used for a similar warm spice note.
- Nutmeg – Contributes a slightly sweet, pungent, and warm flavor. Mace, garam masala, or a touch of ground ginger can work as substitutions.
Crafting Your Delicious Falafel Bowls: A Step-by-Step Guide
Assembling these Chicken Falafel Bowls is a straightforward and rewarding process. Follow these simple steps to bring your healthy and flavorful meal to life:
- Prepare the Pickled Red Cabbage: Begin by thinly slicing your red cabbage. In a medium bowl, whisk together the vinegar, sugar, and salt until the sugar and salt are completely dissolved. Submerge the sliced cabbage in this pickling liquid. Let it sit for at least 30 minutes (or longer for more intense flavor) while you prepare the other components. This quick pickle adds a delightful tang and crunch to your bowls.
- Marinate the Chicken Shawarma: Slice the chicken breasts in half lengthwise to create thinner cutlets, ensuring even cooking. In a large plastic bag or bowl, combine the chicken with olive oil, lemon juice, minced garlic, turmeric, cumin, cinnamon, nutmeg, and salt. Massage the marinade into the chicken thoroughly. Allow it to marinate for at least 10-15 minutes to infuse the flavors. For deeper flavor, you can marinate it for up to 2 hours in the refrigerator.
- Grill or Bake and Slice the Chicken: Preheat your BBQ to medium-high heat. Grill the marinated chicken for 5-6 minutes per side, or until it’s cooked through and has nice char marks. Alternatively, preheat your oven to 400°F (200°C) and bake the chicken for 12-15 minutes. Use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C). Once cooked, let the chicken rest for a few minutes before slicing it into strips.
- Blend the Vegan Garlic Mayo: While the chicken is cooking, prepare your creamy garlic sauce. In a Magic Bullet, blender, or food processor, combine the unsweetened soy milk, sunflower oil, minced garlic, lemon juice, and salt. Blend on high for just 10-15 seconds. The mixture should quickly emulsify and thicken into a smooth, luscious mayo-like sauce. Be careful not to over-blend, as this can sometimes cause the emulsion to break.
- Assemble Your Bowls: Now for the fun part! Take four individual bowls and start layering. Begin with a generous bed of chopped romaine lettuce. Artfully arrange the diced tomatoes, diced cucumber, finely chopped parsley, and the tangy pickled red cabbage over the lettuce. Add a few cooked falafels to each bowl, along with the sliced chicken shawarma.
- Drizzle and Serve: Finish each bowl with a dollop of creamy hummus and a generous drizzle of your freshly made vegan garlic mayo. Serve immediately and savor the delightful combination of textures and Mediterranean flavors!
Sourcing Your Falafel: Store-Bought & Homemade Options
Finding falafel for your delicious bowls is usually quite straightforward, with various options catering to different preferences and time constraints. Most major grocery stores in the frozen food aisle will offer convenient boxes of frozen falafels. These are perfect for quick meals and can often be baked or pan-fried straight from the freezer.
For a fresher, often more authentic taste, look for freshly packaged falafels in the deli or refrigerated sections of your supermarket, particularly at specialty food stores or international markets. These falafels are usually pre-cooked and just need a quick reheat. If you’re feeling adventurous and want to fully embrace the homemade experience, many grocery stores also carry falafel mixes. These dry mixes typically require you to add water and oil, form the patties, and then cook them, offering a great balance between convenience and fresh flavor. Exploring local Middle Eastern or Mediterranean markets can also reveal a treasure trove of high-quality falafel options, often made fresh daily.
Frequently Asked Questions About Falafel Bowls
Falafels are a cornerstone of Middle Eastern cuisine, revered for their rich flavor and versatility. They are essentially deep-fried or baked patties (or balls) made from ground chickpeas (or fava beans), blended with an aromatic mix of herbs like parsley and cilantro, and spices such as cumin and coriander. Traditionally, falafels are deep-fried to achieve a crispy exterior and tender interior, but baking has become a popular healthier alternative. They can be enjoyed in various ways, from being tucked into a pita bread with fresh vegetables and tahini sauce to being a delightful component of a wholesome bowl like this recipe.
Absolutely! This recipe is crafted to be a super healthy and incredibly satisfying meal, especially when compared to traditional falafel wraps or shawarma from a street food cart, which can often be laden with excess oils and less fresh ingredients. Our Chicken Falafel Bowls prioritize grilled, lean chicken, an abundance of fresh, crisp vegetables, and a light, homemade vegan garlic mayo. To further enhance the health benefits, we highly recommend using baked falafels instead of fried ones, significantly reducing the fat content while maintaining that delightful falafel experience. It’s a fantastic way to enjoy a nutrient-dense, balanced meal.
While store-bought or frozen falafels offer quick convenience for this recipe, nothing quite compares to the fresh, authentic flavor of homemade falafels. Making them yourself allows for complete control over the ingredients and seasoning, resulting in a truly superior taste. The process typically involves soaking dried chickpeas (never canned!), blending them with fresh herbs, garlic, and a blend of traditional Middle Eastern spices, then forming them into patties or balls before baking or frying. If you’re eager to try your hand at crafting your own falafels, we highly recommend exploring this fantastic recipe for fried or baked falafels from *Downshiftology*. It provides clear, easy-to-follow instructions that will guide you to perfect homemade falafel.
Optimal Storing and Reheating for Meal Prep
To maximize freshness and streamline your meal prep, it’s best to store the components of these Chicken Falafel Bowls separately. This approach prevents soggy textures and ensures each ingredient can be reheated (or not) to its ideal temperature.
For the chicken shawarma, once it’s cooked, allow it to cool completely to room temperature. Transfer the sliced chicken to an airtight container and store it in the refrigerator for up to 3-4 days. When you’re ready to enjoy it, sprinkle a small amount of water over the chicken before reheating in the microwave for 2-3 minutes. This helps to keep the chicken moist and prevents it from drying out.
If you’re using store-bought falafels, always refer to the specific cooking and storage instructions on their packaging. After cooking, let them cool completely before placing them in an airtight container and refrigerating. Reheat them in the microwave until they are warm through, or for extra crispness, a quick pan-fry or air fry can work wonders.
For homemade falafels, they typically remain fresh for about 4-5 days when stored in an airtight container in the refrigerator. Reheat them gently in the microwave or, for a crispier result, in a toaster oven or air fryer. The fresh vegetables – lettuce, tomatoes, cucumber, and parsley – should be kept separate in their own containers in the fridge to maintain their crispness. The pickled red cabbage and the homemade vegan garlic sauce can also be stored separately in sealed containers in the refrigerator, ready to be added just before serving.
Freezing for Future Feasts: Chicken Shawarma Meal Prep Hack
While most of the fresh components of this recipe are best enjoyed within a few days and aren’t suitable for freezing (unless you’re using commercially frozen falafels), the raw chicken shawarma is an excellent candidate for freezer meal prep. This hack allows you to prepare future meals well in advance, saving valuable time on busy weeknights.
To freeze the chicken, combine the raw chicken breasts and all the shawarma marinade ingredients in a freezer-safe Ziploc bag or an airtight container. Ensure all the chicken pieces are well coated in the marinade. Label the bag with the date, then transfer it to the freezer, where it can be stored for up to 3 months. This method not only preserves the chicken but also allows it to marinate as it thaws, deepening the flavors. When you’re ready to cook, simply transfer the frozen chicken and marinade to the refrigerator the night before to allow it to thaw completely. Once thawed, grill or bake the chicken according to the instructions provided in the recipe, and enjoy your perfectly marinated, flavorful chicken with minimal effort.
Explore More Delicious & Healthy Bowl Recipes
If you love the convenience and versatility of bowl meals, here are more fantastic recipes to inspire your meal prep and expand your culinary repertoire:
- Steak Quinoa Burrito Bowl – A hearty and flavorful bowl packed with protein and wholesome grains, ready in just 30 minutes.
- Miso Sesame Tuna Rice Bowl – A light and refreshing bowl featuring marinated tuna, fresh veggies, and a delicious miso sesame dressing.
- Easy Mediterranean Bowl – Continue your journey through Mediterranean flavors with this vibrant and simple bowl.
- Chicken Shawarma Bowl – If you enjoyed the chicken in this recipe, dive deeper into the world of shawarma with a dedicated bowl.
Essential Meal Prep Tools for These Bowls
To make your Chicken Falafel Bowl preparation as smooth and efficient as possible, here are some recommended tools that will elevate your meal prepping experience:
- Grab some glass meal prep bowls to efficiently store your leftovers and keep each component fresh and separate.
- For high-quality, free-range chicken, I highly recommend sourcing from Butcher Box, conveniently delivered to your door frozen, ensuring premium ingredients for your meals.
- Ensure your chicken is perfectly cooked and safe to eat every time with a reliable meat thermometer.
Chicken Falafel Bowls
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Ingredients
- 1 package storebought falafels (I used the fresh ones to save time)
- 1 head romaine lettuce, chopped
- 1 large field tomato, diced
- 1 cucumber, diced
- 1 cup parsley, finely chopped
- hummus
Quick pickled red cabbage (you can also buy it pickled at the store but this quick pickle is SO quick & easy!)
- 1 cup sliced red cabbage
- 1 cup vinegar
- 2 tsp sugar
- 1 tsp salt
Garlic sauce
- 1/2 cup unsweetened soy milk
- 1 cup sunflower oil
- 2 garlic cloves, minced
- 1 tsp lemon juice
- 1/2 tsp salt
Quick chicken shawarma
- 3 chicken breasts
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic minced
- 2 tsp turmeric
- 2 tsp cumin
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 tsp salt
Instructions
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In a large bowl, mix together vinegar, sugar and salt until completely dissolved. Immerse cabbage in mixture, and let sit at least 30 minutes before serving.
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Cut chicken breasts in half lengthwise. Marinate all ingredients for chicken shawarma together in a large plastic bag. Let sit at least 10-15 min. Preheat BBQ to med-high heat and grill chicken for 5-6 min per side until chicken is cooked through. Alternatively, cook in a 400 F oven for 12-15 min until cooked through. Let cool then slice up.
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Meanwhile, blend all ingredients for vegan garlic mayo together in a Magic Bullet, blender or food processor. Sauce should only take 10-15 seconds on high to emulsify and thicken up.
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Add lettuce to each bowl, along with tomatoes, cucumber, parsley, pickled cabbage, falafels and sliced chicken. Add some hummus and garlic sauce to each bowl. Serve and enjoy!
Notes
Marinate and grill the chicken beforehand to save on prep time.
Use a blender or food processor to make the vegan garlic mayo.
Store all your ingredients separately in the fridge then assemble your bowls fresh.
Nutrition
