Sun-Dried Tomato Chicken Bowl

The smell hit me first: that rich, slightly sweet oil from the jar of sun-dried tomatoes I'd been hoarding in the back of the fridge. I'd bought them on impulse weeks earlier and had no real plan until one Thursday evening when I needed dinner fast but wanted something that felt special. I tossed chicken into a bowl with those tomatoes, some garlic, and a handful of herbs, and within minutes the kitchen smelled like a trattoria I'd never been to. That first bite over simple rice with greens convinced me this wasn't just another weeknight meal. It was the kind of bowl that made me slow down and actually taste my food.

I made this for a small dinner with friends who claimed they didn't like chicken because it was always dry and boring. I didn't say a word, just set the bowls down with the sliced chicken fanned over rice and greens. They went quiet for a moment, then one of them asked for the recipe before even finishing. I've since learned that this dish has a way of converting the skeptical, mostly because the marinade keeps everything juicy and the toppings add just enough crunch and brightness to make every bite interesting.

Ingredients

• Boneless, skinless chicken breasts: I pound them lightly to even thickness so they cook uniformly and stay tender, no dry edges.
• Sun-dried tomatoes in oil: The oil is gold, don't toss it, it becomes the base of your marinade and adds incredible depth.
• Garlic, minced: Fresh garlic is non-negotiable here, it blooms in the oil and clings to every crevice of the chicken.
• Fresh basil and parsley: Dried works in a pinch, but fresh herbs brighten the whole bowl and smell like summer.
• Dried oregano: This is the Mediterranean backbone, earthy and warm, tying all the flavors together.
• Lemon juice: Just half a lemon cuts through the richness and wakes up the tomatoes.
• Long-grain white rice: Fluffy and neutral, it soaks up any extra marinade or juices from the chicken.
• Mixed salad greens: Arugula adds a peppery bite, spinach is mild and soft, use what you love or have on hand.
• Cherry tomatoes: They add a pop of sweetness and juice, balancing the intensity of the sun-dried ones.
• Feta cheese: Salty, creamy, and crumbly, it melts slightly into the warm rice and is completely optional but highly recommended.
• Toasted pine nuts: A little crunch and nuttiness, toast them in a dry pan until golden and fragrant.

Instructions

Quickly chop vegetables, mince herbs, and blend sauces for faster, everyday meal preparation.

Check price on Amazon

Marinate the Chicken:

In a large bowl, stir together the chopped sun-dried tomatoes, reserved oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice until it looks like a chunky, fragrant paste. Add the chicken breasts, turning them until every inch is coated, then cover and let them sit for at least 15 minutes, or up to 2 hours in the fridge if you have the time.

Cook the Rice:

Rinse your rice under cold water until it runs clear, this keeps it from getting gummy. Bring water and salt to a boil, add the rice, cover tightly, then reduce the heat to low and let it simmer undisturbed for 15 minutes until tender and the water is absorbed.

Sear the Chicken:

Heat a large skillet or grill pan over medium-high until a drop of water sizzles on contact. Lay the marinated chicken in the pan, leaving space between each piece, and cook for 6 to 7 minutes per side until deeply golden and the internal temperature hits 74°C or 165°F. Let the chicken rest on a cutting board for 5 minutes before slicing it into thick strips so the juices stay inside.

Assemble the Bowls:

Fluff the rice with a fork and divide it among four bowls, creating a soft bed. Top with sliced chicken, a generous handful of greens, halved cherry tomatoes, and if you're using them, crumbled feta and toasted pine nuts.

Finish and Serve:

Drizzle a little extra sun-dried tomato oil over the top or add a squeeze of fresh lemon for brightness. Serve immediately while the chicken is warm and the greens are crisp.

Pin it

One evening I made this for myself after a long day and ate it straight from the bowl on the couch, no plate, no fuss. The rice was warm, the chicken was juicy, and the greens added just enough freshness to make me feel like I was taking care of myself instead of just eating. It became my go-to for nights when I wanted comfort but also something that felt nourishing and alive, not heavy or sad.

How to Store and Reheat

Store the chicken, rice, and greens separately in airtight containers in the fridge for up to 3 days. Keep the greens and tomatoes in their own container so they stay crisp and don't wilt. Reheat the chicken and rice gently in the microwave or a skillet with a splash of water to keep everything moist, then assemble fresh bowls with cold greens and toppings. The marinated chicken also freezes well for up to 2 months, thaw it overnight in the fridge before cooking.

Swaps and Variations

I've made this with chicken thighs instead of breasts and they stay even juicier, just add a minute or two to the cooking time. Brown rice or quinoa works beautifully if you want more texture and fiber, just cook them according to package directions. For a dairy-free version, skip the feta or swap it for creamy avocado slices, and if you don't have pine nuts, try slivered almonds or sunflower seeds. Sometimes I add a handful of chopped cucumber or shredded carrots for extra crunch and color.

Pairing and Serving Suggestions

This bowl pairs beautifully with a crisp Sauvignon Blanc or a light rosé that won't overpower the herbs and tomatoes. If you're feeding a crowd, set out all the components separately and let people build their own bowls, it turns dinner into something interactive and fun. A side of warm pita or crusty bread is perfect for scooping up any leftover marinade or juices at the bottom of the bowl.

• Add a dollop of tzatziki or hummus for extra creaminess and Mediterranean flair.
• Serve with a simple side salad or roasted vegetables if you want to stretch the meal further.
• Leftovers make an excellent cold grain bowl for lunch the next day, just drizzle with olive oil and lemon.

Stir sauces, sauté vegetables, and serve meals gently while adding a charming touch to everyday cooking.

Check price on Amazon

Pin it

This bowl has become one of those recipes I make without thinking, the kind I turn to when I want something that feels like a treat but doesn't require much effort. I hope it lands on your table the same way it did on mine, quietly and deliciously, turning an ordinary evening into something worth savoring.

Recipe FAQs

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to infuse it with sun-dried tomato and herb flavors. For deeper flavor, you can let it marinate up to 2 hours in the refrigerator before cooking.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice or quinoa work well as substitutions and add extra fiber. Just adjust the cooking time according to your grain package directions, as brown rice typically takes longer to cook.

→ Is this dish dairy-free?

The base dish is dairy-free. Simply omit the feta cheese to keep it completely dairy-free. The pine nuts also contain tree nuts, so skip those if needed for allergies.

→ What sides pair well with this bowl?

This bowl is complete on its own, but you could serve it with roasted vegetables, a side of hummus, or crusty gluten-free bread. A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully.

→ Can I grill the chicken instead of using a skillet?

Yes, an outdoor grill or grill pan works perfectly. Cook the marinated chicken over medium-high heat for 6–7 minutes per side until it reaches an internal temperature of 74°C/165°F and develops nice grill marks.

→ How should I store leftovers?

Store components separately in airtight containers in the refrigerator for up to 3 days. Keep the sliced chicken, rice, and greens in separate containers to maintain freshness. Reheat the chicken and rice gently, then assemble with fresh greens just before serving.