This Lemon Pepper Chicken Nourish Bowl is the perfect balance of flavor, texture, and nutrition. The citrusy zest of the chicken, combined with the nutty farro and tender lentils, creates a wholesome and satisfying meal. Fresh basil vinaigrette adds a burst of herby brightness, tying all the ingredients together beautifully.
Not only is this dish visually stunning with its vibrant colors, but it’s also a nutrient-dense powerhouse. The combination of lean protein, fiber-rich grains, and crunchy almonds makes it both filling and flavorful. Whether you’re meal prepping for the week or preparing a hearty dinner, this dish is a fantastic choice for a balanced and nourishing meal.
Full Recipe:
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- 1 teaspoon freshly ground black pepper
- ½ teaspoon sea salt
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- 1 cup farro, rinsed
- ½ cup green or brown lentils, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach
- ½ cup crumbled feta cheese
- ¼ cup toasted almonds
Basil Vinaigrette:
- ¼ cup fresh basil, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- ½ teaspoon salt
- ¼ teaspoon black pepper
Directions:
- Preheat the oven to 375°F (190°C).
- In a small bowl, mix olive oil, lemon zest, black pepper, sea salt, garlic powder, and paprika. Rub the mixture over the chicken breasts.
- Place the chicken on a lined baking sheet and bake for 25-30 minutes, or until the internal temperature reaches 165°F (75°C). Let it rest before slicing.
- Meanwhile, in a saucepan, combine farro, lentils, and water (or broth). Bring to a boil, then reduce heat and let simmer for 20-25 minutes, or until tender. Drain excess liquid if necessary.
- In a jar, whisk together the basil vinaigrette ingredients.
- In a large bowl, toss the cooked farro and lentils with cherry tomatoes, spinach, feta cheese, and toasted almonds.
- Divide into serving bowls, top with sliced lemon pepper chicken, and drizzle with basil vinaigrette. Serve immediately.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 420 kcal | Servings: 2 servings
Origins and Inspiration
This Lemon Pepper Chicken Nourish Bowl draws inspiration from Mediterranean and modern healthy eating trends. Farro, an ancient grain known for its nutty flavor and chewy texture, has been a staple in Italian and Middle Eastern cuisine for centuries. Lentils, rich in protein and fiber, add heartiness to the dish and have been a dietary staple across many cultures, particularly in South Asia and the Middle East. Paired with citrusy lemon-pepper chicken and a fresh basil vinaigrette, this bowl is both nourishing and bursting with vibrant flavors.
Why This Recipe is Special
This dish stands out because of its perfect combination of taste and nutrition. The lemon zest and black pepper bring a bright, zesty flavor to the chicken, while farro and lentils provide a satisfying, chewy texture. Fresh cherry tomatoes and baby spinach add a pop of color and crunch, and the basil vinaigrette ties everything together with its herbal, slightly tangy profile. The addition of feta cheese and toasted almonds enhances both the flavor and texture, making each bite rich and delicious.
Health Benefits of the Ingredients
- Chicken Breast – A lean protein source that helps in muscle growth and keeps you feeling full.
- Farro – High in fiber, protein, and essential nutrients like magnesium and iron, which support digestion and overall health.
- Lentils – Rich in plant-based protein and fiber, which helps regulate blood sugar levels and improves gut health.
- Spinach – A superfood packed with vitamins A, C, and K, as well as antioxidants that boost immunity.
- Tomatoes – Provide lycopene, a powerful antioxidant known for heart health and anti-inflammatory properties.
- Basil – Known for its antimicrobial properties and ability to aid digestion while adding fresh, aromatic flavor.
- Olive Oil – A healthy fat that supports heart health and reduces inflammation.
- Feta Cheese – Adds a tangy, creamy contrast while being a good source of calcium and probiotics.
- Toasted Almonds – Provide a satisfying crunch while being high in healthy fats, vitamin E, and antioxidants.
Customization Ideas
This bowl is versatile and can be easily adjusted to fit dietary preferences:
- Vegetarian Version – Replace the chicken with grilled tofu, chickpeas, or tempeh for a plant-based alternative.
- Gluten-Free Option – Swap farro for quinoa, brown rice, or millet.
- Dairy-Free Alternative – Omit feta cheese or replace it with dairy-free cheese or nutritional yeast.
- Extra Protein Boost – Add a poached egg, hemp seeds, or extra lentils for more protein.
- Different Greens – Instead of spinach, try arugula, kale, or mixed salad greens.
Serving Suggestions
- Meal Prep – This dish is perfect for meal prepping. Store components separately and assemble when ready to eat to keep everything fresh.
- Lunch or Dinner – Serve warm for a cozy meal or chilled as a refreshing grain salad.
- Side Pairings – Pair with a light soup or a crusty whole-grain bread for a complete meal.
Storage and Reheating Tips
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep the basil vinaigrette separate to maintain freshness.
- Reheating: Warm the farro-lentil mixture and chicken in a microwave or skillet, then top with fresh ingredients and vinaigrette before serving.
Why You’ll Love This Recipe
✅ Wholesome & Nutritious – Packed with protein, fiber, and essential vitamins.
✅ Easy to Make – Simple ingredients and straightforward cooking steps.
✅ Customizable – Adapt it to different dietary needs and taste preferences.
✅ Perfect for Meal Prep – Great for preparing ahead and enjoying throughout the week.
Nutritional Benefits of Key Ingredients
1. Farro
- Rich in fiber for digestion and gut health.
- Contains magnesium and B vitamins for energy production.
- A great source of plant-based protein to support muscle growth.
2. Lentils
- High in protein and iron, making them a great vegetarian-friendly protein source.
- Help regulate blood sugar levels due to their low glycemic index.
- Packed with antioxidants and folate for heart and brain health.
3. Chicken Breast
- A lean protein source that promotes muscle repair and satiety.
- Contains essential B vitamins to support metabolism and energy levels.
4. Basil Vinaigrette
- Olive oil provides healthy monounsaturated fats that support heart health.
- Fresh basil has anti-inflammatory properties and aids digestion.
- Lemon juice adds vitamin C and enhances iron absorption from lentils.
Serving Suggestions and Variations
💡 Make it Vegan: Replace the chicken with chickpeas, grilled tofu, or tempeh for a plant-based protein boost.
💡 Gluten-Free Alternative: Swap farro for quinoa, brown rice, or buckwheat to keep it gluten-free.
💡 Extra Greens: Add arugula, kale, or microgreens for an extra nutritional boost.
💡 Cheese Substitutes: Swap feta cheese for vegan cheese, nutritional yeast, or omit it altogether for a dairy-free option.
Meal Prep & Storage Tips
- Make Ahead: Prepare the farro-lentil mix, bake the chicken, and store them separately for easy assembling.
- Refrigeration: Store in an airtight container for up to 3 days. Keep the vinaigrette separate to prevent sogginess.
- Reheating: Reheat the farro, lentils, and chicken in the microwave or a skillet over medium heat. Add fresh toppings before serving.
- Freezing: The grains and chicken can be frozen for up to 2 months, but it’s best to add fresh veggies and vinaigrette after thawing.
Perfect Pairings for This Dish
Pair this nourishing bowl with:
🥑 Avocado slices – Adds creaminess and healthy fats.
🥖 Whole grain bread – Perfect for dipping into the basil vinaigrette.
🥣 A light soup – Try a Mediterranean lentil soup or tomato basil soup.
🍹 Refreshing drink – Serve with iced lemon tea or a cucumber mint cooler.
Conclusion
This Lemon Pepper Chicken Nourish Bowl with Farro and Lentils is a simple, delicious, and nutritious meal that fits into a healthy lifestyle. It provides wholesome ingredients, a vibrant mix of textures, and bold flavors, making it a perfect choice for a quick lunch, meal prep, or a well-balanced dinner. Whether you’re looking to fuel your day with protein and fiber or simply want to enjoy a flavorful, nourishing dish, this recipe is sure to become a favorite.