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This Noodle-less Ratatouille Lasagna is a high-protein, gluten-free vegetarian dinner made with summer vegetables and cottage cheese, with over 39g protein per serving.
Noodle-less Ratatouille Lasagna
When I was working on the vegetarian chapter of Skinnytaste High Protein, I quickly realized how challenging it can be for vegetarians to get enough protein without relying on highly processed ingredients. This Noodle-less Ratatouille Lasagna was inspired by that challenge. I use half of the traditional ratatouille vegetables as the “noodles” and the other half in the sauce, creating a dish that’s reminiscent of my zucchini lasagna, and my eggplant parmesan, but with all the flavors of ratatouille. I also swap the ricotta for cottage cheese to boost the protein, making this a satisfying vegetarian main dish with over 39 grams of protein per serving. It’s a delicious way to make the most of fresh summer produce while enjoying all the comfort of lasagna in a lighter, veggie-packed form.
Why This Ratatouille Lasagna Recipe Works
I love that this recipe transforms classic ratatouille into a hearty vegetarian dinner that’s naturally gluten-free and packed with protein. Here’s why it works:
High in protein: Cottage cheese and mozzarella pack in over 39 grams of protein per serving, making this a satisfying vegetarian main dish.
A lighter take on lasagna: Thin slices of eggplant and zucchini replace traditional noodles, adding extra vegetables while keeping it lower in carbs.
Naturally gluten-free: By replacing traditional lasagna noodles with layers of eggplant and zucchini, this dish is naturally gluten-free without sacrificing comfort or flavor.
High in fiber: Eggplant, zucchini, tomatoes, and onions add plenty of fiber to help keep you full and make this a well-balanced meal.
Big ratatouille flavor: Using classic summer vegetables in both the layers and sauce creates deep, rich flavor in every bite.
Great for meal prep: You can prepare it a day early and then bake. Plus, you can freeze it for later.
Ingredients You’ll Need
You’ll need lots of vegetables, cheese, and herbs, plus a few kitchen staples, to make this healthy noodle-less ratatouille lasagna recipe. See the recipe card below for the exact measurements.
Cheese filling
Cheese: Part-skim cottage cheese and mozzarella, grated parmesan
Egg prevents the cheese from running out when baked.
Salt and pepper for flavor
Vegetables
Ratatouille vegetables: Diced onion, minced garlic, and yellow and red bell peppers
Canned crushed tomatoes are the base of the ratatouille. I like Tuttorosso.
Seasoning: Salt, pepper, crushed red pepper flakes
Herbs: Bay leaf, fresh thyme, fresh basil
Vegetable Lasagna Noodles: Sliced zucchini, yellow squash, and eggplant
How to Make Noodle-less Ratatouille Lasagna
To make thin, evenly sliced vegetable “noodles,” use a mandolin with adjustable thickness settings to cut them 1/8-inch thick. Mandolins can be dangerous, so I like to wear this cut-proof glove to be extra safe. See the recipe card at the bottom for printable directions.
Drain the cottage cheese in a mesh sieve (aka colander) while you cut the vegetables.
Make the ratatouille: Sauté the onion and garlic, then add the salt, pepper, crushed tomatoes, red pepper flakes, herbs, and bell peppers. Cook for 8 to 10 minutes on medium-low heat.
Cook the lasagna noodles (zucchini, squash, and eggplant) in a grill pan for a few minutes on each side. Transfer to paper towels to absorb excess moisture.
Prepare the cheese filling by mixing all the ingredients in a bowl.
Assemble the lasagna: Spread tomato sauce in the bottom of a glass casserole dish. Then start layering: eggplant, half of the cheese, sauce, zucchini, sauce, remaining cheese, yellow squash, and remaining squash. Cover with foil.
Bake the vegetable lasagna at 375°F for 25 minutes. Uncover and bake for another 30 minutes until there’s no more liquid and the veggie noodles are soft. Top with the remaining mozzarella and bake for an additional 10 minutes until melted.
Let it rest for 10 to 15 minutes before slicing.
Variations
Vegetable noodles: Feel free to use more of only one or two vegetables if you don’t want to use all three.
Cheese: Swap cottage cheese for ricotta.
Egg allergy? Skip the egg. The cheese mixture might be a little runnier, but it’ll still work.
Herbs: Substitute parsley or rosemary for basil or thyme.
Make it spicier: Add more crushed red pepper.
Increase the protein: Brown ground turkey or Italian turkey sausage with the aromatics.
Feeding a larger crowd? You can easily double this recipe to make 8 servings in a 9-x-12 baking dish.
More Ways To Use Cottage Cheese
If you have extra cottage cheese in the fridge, be sure to check out my collection of healthy cottage cheese recipes for even more ways to use it.
Prep: 30 minutesmins
Cook: 1 hourhr20 minutesmins
resting time: 10 minutesmins
Total: 2 hourshrs
Yield: 4servings
Serving Size: 1/4th
Veggies and Sauce:
½tablespoonextra virgin olive oil
½smallonion, diced
3garlic cloves, minced
1teaspoonkosher salt
⅛teaspoonfresh black pepper
28ouncecan crushed tomatoes, I love Tuttorosso
⅛teaspooncrushed red pepper flakes
1bay leaf
1teaspoonfresh thyme leaves
½cupchopped fresh basil leaves, divided
1smallred bell pepper, diced
1smallyellow bell pepper, diced
1small zucchini, about 7 ounces, sliced ⅛th inch thick lengthwise
1smallyellow squash, about 7 ounces, sliced ⅛th inch thick lengthwise
1mediumeggplant, sliced ¼ inch thick lengthwise, 9 ounces total
Preheat oven to 375°F. Drain the cottage cheese in a mesh sieve while preparing the vegetables.
In a large non-stick skillet add olive oil and sauté onions and garlic over medium heat 2 to 3 minutes, until fragrant. Add 1 teaspoon salt, black pepper, crushed tomatoes, red pepper flakes, bay leaf, thyme, half of the basil, red and yellow bell pepper and cook another 8 to 10 minutes, partially covered on medium-low heat.
Meanwhile, spray a large nonstick grill pan with oil and grill the zucchini, squash and eggplant 2 to 3 minutes on each side. Set aside on paper towels.
In a medium bowl, mix the drained cottage cheese, half of the mozzarella, Parmesan cheese, remaining basil and egg until thoroughly combined, then season with the ½ teaspoon of salt and ¼ teaspoon black pepper.
Assemble the dish: Spread ½ cup of the sauce to the bottom of a glass 11 x 7 ½ x 3 inch casserole dish. Layer the eggplant, overlapping as needed to make the first layer, coming up a little on the sides. Top with half of the cheese mixture, 1 cup sauce then add the layer of zucchini. Top with another cup of sauce, the remaining cheese mixture, then the yellow squash. Finish with the remaining sauce and cover with foil, and bake 25 minutes until the vegetables start to get tender. Uncover, and bake 30 minutes more until the liquid dries up and the vegetables are tender. Top with the remaining mozzarella cheese and bake 10 more minutes, until the cheese melts.
Remove from the oven and let it rest 10 to 15 minutes before cutting. Slice into 4 pieces.
Last Step:
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Freezer: Store individual servings in smaller glass containers. Freeze for up to 3 months.
Thaw in the fridge, then reheat in the microwave or oven until warm.
FAQ
How do I make vegetable lasagna less watery?
A common mistake in veggie lasagna is not removing excess moisture from the vegetables. To prevent a watery lasagna, grill the eggplant, zucchini, and squash planks before layering them. Additionally, drain the cottage cheese and bake the lasagna uncovered for part of the cooking time to further reduce liquid. While this may take a bit longer, the extra effort is worth it in the end.
Can I make noodle-less ratatouille lasagna ahead of time?
To make ahead, assemble the entire dish, cover it, and refrigerate overnight. The next day, remove it from the fridge while you preheat the oven, then bake as instructed.
Is it better to freeze lasagna cooked or uncooked?
It’s better to freeze this vegetarian lasagna uncooked. Assemble it in a freezer-safe dish, cover with plastic wrap and foil, then freeze. To bake, thaw in the fridge the day before and bake as directed.
More Lasagna Recipes You’ll Love
Check out these five healthy lasagna recipes, plus my zucchini recipes for more inspiration!
If you’re looking for a quick, protein-packed lunch that actually tastes amazing, this is it. I’ve been making this herby cottage cheese tuna melt on repeat, and it’s become one of my favorite 6-minute meals. Swapping mayo for cottage cheese keeps things light while adding an extra boost of protein — and honestly, the fresh dill and parsley take it to a whole new level.
This healthy tuna melt is made with canned tuna, creamy cottage cheese (no mayo!), fresh dill, parsley, and green onions, all piled onto toasted sourdough and topped with melty muenster cheese. It’s an open-faced tuna melt that’s high in protein, big on flavor, and ready in just 6 minutes with only 9 simple ingredients, and packs a whopping 46g of protein per sammie. It’s the ultimate cottage cheese recipe for lunch!
Why You’ll Love This Healthy Tuna Melt
High protein: With canned tuna and cottage cheese combined, this tuna melt packs around 40 grams of protein per serving.
No mayo needed: Cottage cheese gives you all the creaminess of mayo with way more protein and less fat. You won’t miss it!
Fresh and herby: Fresh dill and parsley make this taste so much brighter than your average tuna melt. It’s a total game changer.
Ready in 6 minutes: Just 5 minutes of prep and about 1 minute under the broiler. Nine ingredients, one delicious open-faced sandwich.
Featured Ingredients
Canned tuna: I like using solid white albacore tuna packed in water. Make sure to drain it really well so your bread doesn’t get soggy.
Cottage cheese: 2% cottage cheese replaces mayo here. It adds creaminess and a protein boost without the extra fat. If you love cottage cheese egg salad, you’ll love this same swap in a tuna melt.
Fresh dill and parsley: This is what makes this tuna melt special! The fresh herbs add so much flavor and freshness. I highly recommend using fresh over dried here.
Green onions: A little crunch and mild onion flavor without being overpowering.
Sourdough bread: A thick-cut slice of sourdough is sturdy enough to hold all the toppings and gets perfectly toasty. You could also try this on a cottage cheese wrap for a fun twist!
Muenster cheese: Muenster melts beautifully and has a mild, buttery flavor that pairs perfectly with the herby tuna salad.
How to Make a Healthy Tuna Melt
This cottage cheese tuna melt comes together so fast. You’ll mix the tuna salad filling with cottage cheese and fresh herbs, pile it onto toasted sourdough, top it with muenster, and broil until bubbly and golden. The full ingredient amounts and detailed instructions are in the recipe card below!
Tips for the Best Tuna Melt
Drain the tuna well: Excess liquid is the number one cause of a soggy tuna melt. Press the tuna against the side of the can or use a fine mesh strainer to get as much water out as possible.
Toast the bread first: Starting with already-toasted sourdough gives you a sturdier base that won’t get mushy under the tuna salad.
Watch the broiler closely: Broiling only takes about 1 minute, and things can go from perfectly melted to burnt fast. Keep the oven door cracked and stay close!
Use thick-cut bread: A thicker slice of sourdough holds up better under all the toppings and gives you a nicer crunch.
Cheese swaps: Muenster is my favorite here, but cheddar, Swiss, pepper jack, or provolone all work great. Use whatever you have on hand!
Bread swaps: Try whole wheat, rye, an English muffin, or gluten-free bread. Just make sure to toast it first.
Fun add-ins: Everything bagel seasoning, red pepper flakes, capers, or diced celery are all great additions to the tuna salad.
Air fryer method: Skip the broiler and pop your assembled tuna melt in the air fryer at 400°F for 3-4 minutes until the cheese is melted and bubbly.
Make it a wrap: Swap the bread for a tortilla and make a cottage cheese wrap style tuna melt.
Love cottage cheese in savory recipes? Try my cottage cheese mac and cheese next — same creamy, protein-packed vibes!
Meal prep the tuna salad: The cottage cheese tuna salad filling can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. This makes weekday lunches super easy — just spread it on toast and broil when you’re ready to eat.
Assemble fresh: For the best texture, I recommend assembling and broiling the tuna melt right before serving. The bread will get soggy if it sits too long.
Not freezer-friendly: I don’t recommend freezing this tuna melt, as the texture of the cottage cheese and bread changes after thawing. If you love tuna salad sandwiches, the filling is best enjoyed fresh or refrigerated.
Can you taste the cottage cheese?
Not really! Once the cottage cheese is mixed with the tuna, herbs, and lemon juice, it just tastes creamy and tangy. You won’t get any distinct cottage cheese flavor — it blends right in and acts as a lighter, protein-packed substitute for mayo.
How much protein is in a tuna melt with cottage cheese?
This healthy tuna melt has approximately 40 grams of protein per serving, thanks to the combination of canned tuna, cottage cheese, and muenster cheese. That’s significantly more protein than a traditional mayo-based tuna melt.
Can I use a different type of cheese?
Absolutely! While muenster is my go-to because it melts so beautifully, you can swap it for cheddar, Swiss, pepper jack, provolone, or any cheese that melts well. Use whatever you have on hand or prefer.
Can I make this tuna melt in an air fryer?
Yes! Instead of broiling, place the assembled tuna melt in the air fryer at 400°F for 3-4 minutes until the cheese is melted and bubbly. Keep an eye on it since air fryer times can vary.
Is this tuna melt good for meal prep?
The cottage cheese tuna salad filling is great for meal prep — make a batch and store it in the fridge for up to 3 days. When you’re ready to eat, just spread it on toasted bread, add cheese, and broil. I don’t recommend assembling the full tuna melt ahead of time, as the bread will get soggy.
More Tuna Recipes
If you love this healthy tuna melt, you have to try some of my other favorite tuna recipes!
Add the tuna, cottage cheese, green onions, dill, parsley, lemon juice, and salt to a bowl. Stir to combine.
Spread the tuna salad on top of the toasted sourdough and top with a slice of muenster cheese.
Place on a baking sheet and broil until the cheese is melted and golden brown, about 1 minute. Watch closely to prevent burning.
Remove from the oven and serve immediately.
Cheese swap: Feel free to use any type of cheese in place of muenster — cheddar, Swiss, pepper jack, and provolone all work great.
Drain your tuna well: Press the tuna against the side of the can or use a fine mesh strainer to remove excess water. This prevents a soggy tuna melt.
Air fryer option: Instead of broiling, air fry the assembled tuna melt at 400°F for 3-4 minutes until the cheese is melted and bubbly.
Meal prep tip: The tuna salad filling can be made ahead and stored in the refrigerator for up to 3 days. Assemble and broil fresh for the best texture.
Sharing the last of my Japan posts! We had the most magical time in Kyoto and I’m excited to share the details with you if you’re considering adding this to your travel list!
More posts from our incredible time in Seoul and Tokyo:
Seoul recap
Korean head spa experience
Tokyo recap and why I love Japan
and Tokyo eats + gf picks
Kyoto recap, bamboo forest, and monkey park
So many of our friends had told us to take a bullet train to explore nearby areas while we were in Tokyo. Okinawa, Nara, Kyoto, and Osaka were highly recommended. I think I mentioned in a previous post that I was intimiated by planning this trip, and adding another travel leg felt like a little too much for my brain. One of my friends told us that we’d regret going to Tokyo and not seeing Kyoto, so we decided to make it happen… and it ended up being my personal highlight of the trip.
While Tokyo is bustling with bright lights and tall buildings, Kyoto feels like more cinematic, serene Japan. Think lantern-lined streets, temples, and geishas.
The bullet train was SUCH a cool experience – we were going 200mph and it was so pleasant and way more enjoyable/hassle-free than air travel –
(Mt Fuji!!)
and before we knew it, we were checked into our hotel in Kyoto.
We stayed at the Gion Elite Terrace, which I booked through Amex travel (<— our referral link) and would highly recommend. We will absolutely stay there again. The lobby was stocked with amenities, tea, hot cooca and coffee, and the rooms were super clean and modern. The girls had to flip a coin over who could sleep in the loft area… P won.
It also had an oxygenated bathtub which infuses the water with tiny oxygen bubbles. They claim to help eliminate free radicals (great for anti-aging), improve skin texture, keep your skin warm after the bath (you don’t feel cold afterwards), and help with sleep. I found all of these things to be true. I looked at purchasing one with the bathroom remodel and mold remediation thing we’re doing but it’s a casual 27k. It’s cheaper for me to fly back to Japan and use it there lol.
We spent our first night exploring. Gion is absolutely breathtaking and we walked over the bridge and saw TONS of cute shops and restaurants.
(dress is here!)
(Saw a nutria in the river which is apparently an invasive species but we all loved him)
Dinner was at Pontocho Shabushabu Sukiyaki Kiraku, which I found on Tabelog. It’s a restaurant review service used by locals (this was popular in Korea, too) and a friend told us that anything over a 3.0 is going to be excellent. They did not lead us astray.
Shabu shabu is like Japanese hot pot with a boiling pot of broth on the table and veggies and meat to cook. There are different sauces to dip and multiple courses. We had wagyu and kobe beef, lots of tasty veggies, and afterwards, they made noodles for Liv and the Pilot and egg soup for me and P (gluten-free option) using the broth.
The next day, we woke up early and headed to the Bamboo Park, which was one of my favorite parts of the entire trip.
We were surrounded by bamboo. It was just so lush, green, and peaceful. We made the hike up to Arashiyama monkey park, where monkeys roam freely around you. One kept walking inches away from my legs!
The rest of the day was spent shopping and lunch was at Engine Ramen. They have a gluten-free ramen option and it was everything. SO flavorful and satisfying. I’ll dream about this bowl of ramen until we’re back!
The next day, we headed back to Ginza, where we spent another night and day before finishing out the trip.
I still have Japression and am doing what I can to find tiny pieces of Japan here. I think one of the things I love most about trips like this isn’t necessarily the location (even though in this case, the location was truly breathtaking), but the uninterrupted time with family, chance to slow down, more walking and time in nature. Less time scrolling, more time enjoying. I feel like I’m being annoying about how much it changed my life, but this trip really affecting me on a soul level. It was unlike anything I’ve experienced, and it was meaningful to see how traditional and current can coexist, the way everyone in Japan seems to take enormous pride in what they do, the community acting for the good of others instead of selfishness. It was a lot to soak in. We’ve been home a month and I still think about it every day.
Thank you for reading about our adventures!! What have you been up to this summer? Any fun trips on the horizon?
xo
Gina
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Harissa Chicken is bold, smoky, and tender, thanks to a simple marinade made with harissa paste. It’s easy enough for a weeknight, versatile enough for meal prep, and you can cook it however you like, whether it’s on the grill, in the oven, or in the air fryer.
Harissa will take your chicken game to the next level!
Harissa is spicy, but not necessarily hot.
Buy a mild version and it brings layers of roasted peppers, garlic, warm spices, subtle smokiness, and a little heat. (And if you do like it hot, opt for the spicy version.)
I’ve found that chicken thighs (and Juicy Lamb Meatballs!) are the perfect match for harissa. Their richness stands up well to the bold flavor. If you get bored of the same chicken recipes again and again, harissa chicken is here to help you shake things up!
Since harissa already contains plenty of complexity, you don’t need to add all that much to complete the marinade—just olive oil to help the marinade soak into the meat, garlic (because ALWAYS garlic), salt, pepper, and cumin for some warm, earthy flavor.
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
Boneless, Skinless Chicken Thighs. Chicken thighs stay juicier than chicken breasts and are more forgiving if they cook a minute or two longer than planned. Trim away any large pieces of excess fat before marinating.
Harissa Paste. Mild harissa delivers warm, smoky flavor with gentle heat, while spicy versions can be significantly hotter. I tested this recipe with mild harissa because it lets the other flavors come through while still providing plenty of personality.
Olive Oil. No need for fancy extra-virgin olive oil here. A good cooking olive oil will do!
Garlic. After mincing, measure the garlic; you should have about a tablespoon. Large or small cloves will yield different amounts, so it’s best to go by measurement rather than number!
Seasonings. Kosher salt, ground cumin, and black pepper.
Fresh Herbs. Cilantro, parsley, or dill all work well.
Greek Yogurt. A dollop of plain Greek yogurt cools the heat from the harissa.
Erin’s Testing Notes
For this recipe, make sure you’re purchasing jarred harissa SAUCE, not harissa paste. The paste is much more concentrated, so your chicken will be suuuuper spicy. If you prefer more heat, use a spicy harissa sauce instead of mild.
How to Serve Harissa Chicken
This easy harissa chicken is juicy, smoky and boldly spiced with an easy marinade. Instructions included for baking, grilling, and air frying!
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2poundsboneless, skinless chicken thighs
¼cupharissa saucemild or spicy; I used mild
2tablespoonsolive oil
3clovesgarlicminced (about 1 tablespoon)
1 ½teaspoonskosher salt
1teaspoonground cumin
½teaspoonground black pepper
Chopped fresh cilantro, dill, or parsleyfor serving
Plain Greek yogurtfor serving
Remove the chicken from the refrigerator and pat dry; trim off and discard any large pieces of extra fat.
In a large bowl, combine the harissa, oil, garlic, salt, cumin, and pepper. Add the chicken thighs and toss to coat. Let marinate for 30 minutes, or refrigerate for up to 1 day (let the chicken come to room temperature prior to cooking).
TO GRILL: Preheat the grill to medium-high heat (about 400°F). Scrub the grill grates clean. Grill the chicken, starting with the smooth-side down, for 8 to 12 minutes, flipping once halfway through, or until the chicken registers 165°F at the thickest part when tested with an instant-read thermometer. Transfer to a plate or cutting board, cover, and let rest 5 to 10 minutes. Enjoy warm.
TO BAKE: Preheat oven to 425℉. Place the chicken in a single layer in a foil- or parchment-lined baking dish large enough to hold it comfortably without the chicken touching. Bake the chicken until it reaches 165°F on an instant read thermometer inserted at the thickest part, about 15 to 25 minutes depending upon your oven and the size of the thighs. Cover and let rest 5 to 10 minutes before serving.
TO AIR FRY: Preheat the air fryer to 380°F, then add the chicken smooth-side down. Cook for 8 to 10 minutes, flipping halfway through, until the chicken reaches 165°F on an instant read thermometer. Let rest for 5 to 10 minutes, then enjoy warm.
TO STORE: Refrigerate cooked chicken in an airtight container for up to 4 days.
TO FREEZE: Freeze cooked chicken for up to 3 months.
TO REHEAT: Warm gently in the microwave or a covered skillet over low heat until heated through.
Here’s a high protein Pesto Pasta Salad that’s easy to prep and bursting with flavor! Made with fresh basil, sweet tomatoes and protein pasta, it’s a delicious option for a crowd or your weekly rotation.
Increasing the amount of high quality protein in your diet can support everything from appetite and weight regulation to healthy aging and athletic performance (1). And there are some great bean-based pastas on the market these days (like this one from The Only Bean) that increase the protein in a meal while adding a wholesome carbohydrate source of fiber.
Beans are an excellent source of complex carbs and are high in fiber, giving them a stabilizing effect on your blood sugar and making them a sustained source of long-lasting energy (2).
This salad is so simple and filling! Make it vegetarian or with chicken based on your eating preferences. Pasta goals achieved!
Recipe
Yield: 6 servings You will need: large pot, strainer, large bowl, food processor, measuring cups and spoons, mixing spoon Key: T=Tablespoon; tsp=teaspoon
Ingredients:
1 lb protein pasta (made from chickpeas, lentils or edamame; protein amounts vary)
16 oz baked chicken, cut into 1” cubes
1 pint cherry tomatoes, halved
For the Pesto:
2 cups packed basil leaves, plus extra for serving
1 cup spinach leaves
2 T walnuts
3-4 cloves garlic
2 T lemon juice
1/2 tsp sea salt
1/4 cup olive oil
water, as needed
Directions:
Preheat oven to 350 F. Line a baking sheet with parchment paper. Bake the chicken breasts until fully cooked. Once cooled, cut into 1” cubes.
While chicken is cooking, bring a large pot of water to boil. Once water is boiling, add pasta and cook according to package directions. Drain the pasta and rinse in cold water to cool. Transfer to a large bowl.
Make pesto: Pulse basil and spinach in a food processor with walnuts and garlic until chopped and combined to an even consistency. Add salt and lemon juice and pulse in to mix. With food processor running, gradually drizzle in oil until everything is well blended, and an even consistency is formed. Scrape the sides of the food processor during this process as needed to ensure everything gets mixed in.
Drizzle pesto over the pasta, and toss together. Add in chicken and cherry tomatoes and mix well.
Nutrition Facts
Serving Size: 1 portion
Servings per Recipe: 6
Calories per Serving: 478
Protein: 30
Carbohydrates: 49
Fat: 17
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
Want tasty recipes that support your workouts all planned out?
Check out my 30 Day Challenge Meal Plan!
References:
Phillips, Stuart M. et al. “Protein “requirements” beyond the RDA: implications for optimizing health.” Applied Physiology, Nutrition and Metabolism. May 2016. Web. https://pubmed.ncbi.nlm.nih.gov/26960445/
Winham, Donna M. et al. “Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial”. Nutrients. Oct 2017. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/
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These Feta Brined Grilled Chicken Bowls feature juicy, flavorful chicken breasts marinated in feta brine and served over rice with fresh Shirazi salad for an easy, protein-packed summer dinner.
Feta Brined Chicken
If you’ve ever bought a block of feta, don’t throw away the brine. It makes one of the easiest brine for chicken breasts, adding moisture, tangy flavor, and a subtle creaminess that transforms lean chicken from boring to delicious. I build on those Mediterranean flavors by serving the grilled chicken over rice with a crisp salad Shirazi, a tomato, cucumber, and onion salad that keeps the bowls light and refreshing. It’s an easy, high-protein summer dinner that’s just as good for meal prep as it is for any night of the week.
Why You’ll Love These Grilled Chicken Bowls
This healthy grilled chicken bowl recipe screams summer! I enjoy grilling outside during the warmer months, which is also when cucumbers and tomatoes are in season. It’s easy to scale up for larger groups, making it great for backyard parties.
Well balanced: The refreshing, lemony Shirazi salad complements the richness of the feta-brined chicken.
High-protein: Chicken breasts are a fantastic source of lean protein.
Perfect for meal prep: Easy to take with you on the go and reheat.
Why Marinate Chicken in Feta Brine?
If you have my Skinnytaste Air Fryer Dinners cookbook, you may remember the feta brine I used in my Feta-Brined Stuffed Chicken Breasts. Feta brine is packed with flavor. It’s salty and tangy from the cheese, which helps season the chicken while keeping it moist and tender. Marinating chicken in the brine is also a great way to use an ingredient that would otherwise be thrown away.
If you enjoy experimenting more with brine marinades, try my juicy Air Fryer Chicken Breast recipe or my Pickle-brined Baked Chicken Tender, which uses pickle juice.
What Is Salad Shirazi?
Salad Shirazi is a popular Persian salad made with finely diced cucumbers, tomatoes, red onions, and fresh herbs. It uses a simple dressing of salt, pepper, lemon juice, and olive oil to add flavor.
Ingredients You’ll Need
The first group of ingredients is for the feta-marinated chicken breasts, followed by everything you’ll need to make the simple salad Shirazi recipe. Check the recipe card below for the exact measurements.
Chicken breasts: You can buy chicken cutlets, also called “thin-sliced chicken breasts,” at the grocery store, or you can cut your own by using sharp kitchen shears to cut a chicken breast in half vertically. You will end up with 2 thin, long cutlets.
Feta cheese brine is the liquid in the container of a block of feta. Don’t buy crumbled feta for this recipe.
Basmati rice is the base of these grilled chicken bowls.
Salad Shirazi Ingredients
Persian cucumbers are small, seedless cucumbers with thin skin.
Roma tomatoes are sweet and juicy during the summer.
Red onion for crunch
Fresh herbs: I love it with basil, mint, and parsley.
Kosher salt for seasoning
Salad Shirazi dressing: Extra virgin olive oil and lemon juice create a simple vinaigrette.
How to Make Feta-Marinated Grilled Chicken Bowls
I like to use this food chopper to get perfectly diced vegetables for the salad Shirazi. It saves a lot of time, too. If you don’t have one, just make sure to use a sharp knife for the finest dice. See the recipe card at the bottom for printable directions.
Marinate the chicken: Mix all the marinade ingredients and toss with the cutlets. Cover and refrigerate for 30 minutes or up to 24 hours.
Grill the chicken over medium-high heat for 3 to 4 minutes on each side. When the center reaches 165°F, remove the cutlets from the grill and let them rest for 5 minutes before slicing.
Prepare the Shirazi salad: Combine all the vegetables and other salad ingredients.
How to serve: Divide the rice among 4 bowls, then top each with a quarter of the chicken and salad. Serve it with tzatziki sauce or white sauce, if desired.
Tips for Juicy Grilled Chicken Breasts
Cook it at room temp. Let the chicken sit out for 30 minutes before grilling so it cooks more evenly.
Don’t overcook the chicken. Since these cutlets are so thin, they cook fast. Keep an eye on them!
Check for doneness with an instant-read thermometer. Remove the chicken from the grill once it hits 165°F.
Let them rest. Don’t cut into them for at least 5 minutes to prevent the juices from running out.
Variations
Keep it low-carb: Swap rice with mixed greens for a grilled chicken salad.
No feta brine? Blend 1 cup of water with 1 ounce (1/4 cup) of crumbled feta in a blender or mini food processor.
Dairy-free chicken marinade: Omit the brine and use the juice of 1 lemon and 1 orange instead. Since the marinade will contain acid, don’t marinate the cutlets for more than 5 hours to avoid it from breaking down the chicken.
Chicken: Swap breasts for boneless skinless chicken thighs.
Cucumbers: Substitute an English cucumber. If you only have a regular one, peel it, slice it in half lengthwise, and scoop out the seeds with a spoon before dicing.
Tomatoes: Use Campari, grape, or cherry tomatoes. If using grape or cherry tomatoes, quarter them.
Rice: Replace basmati rice with any kind of white or brown rice, quinoa, farro, or couscous.
Prep: 30 minutesmins
Cook: 10 minutesmins
Refrigeration time, resting time: 35 minutesmins
Total: 1 hourhr15 minutesmins
Yield: 4servings
Serving Size: 1bowl
In a large bowl, combine the feta brine, olive oil, cumin, garlic powder, onion powder, salt, turmeric, oregano and lemon zest. Whisk until well combined.
Add the sliced chicken and toss thoroughly to coat each piece evenly in the marinade. Cover and refrigerate for at least 30 minutes, or up to 24 hours for deeper flavor.
Heat a grill, large skillet, grill pan, or flat-top griddle over medium-high heat.
Add the marinated chicken in a single layer, working in batches if necessary to avoid overcrowding. Cook for 3 to 4 minutes per side, or until the chicken reaches an internal temperature of 165°F (74°C) and develops light golden-brown color. Allow to rest for minimum 5 minutes before slicing to retain moisture.
Make the salad in a bowl by combining cucumbers, tomatoes, red onion, fresh herbs, lemon, salt and olive oil.
Serve chicken over rice with salad.
Last Step:
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If you don’t have any (or enough) feta brine ready to go, make your own by blending a ratio of 1 cup water to 1 oz (¼ cup) crumbled feta.
If you don’t have the brine, or want to create a dairy free version– use the juice from the lemon & orange.
Thinly sliced chicken cooks quickly; avoid overcooking to maintain tenderness.
How to store: Pack the chicken and rice in an airtight glass container, leaving some space for the salad. Store the salad in a separate container. Note: It will release water the longer it sits, and the vegetables will soften, but it’s still good to eat.
How to reheat: Place an ice cube on top of the rice and microwave for about a minute until warm. Then, top with the salad.
Storage and Reheating
Refrigerate the chicken and rice for up to 4 days and the salad for up to 2 days.
Freeze the grilled chicken for up to 3 months. Then, thaw in the fridge.
Reheat the chicken in the microwave or air fryer at 350°F until heated through.
FAQs
How long do you marinate chicken in feta brine?
I recommend marinating the chicken in the feta brine for at least 30 minutes but no more than 24 hours. The longer you marinate, the more flavor the chicken will have.
How do I cook this chicken if I don’t have a grill?
If you don’t have a grill, cook the chicken breasts in a large skillet, grill pan, or flat-top griddle over medium-high heat for 3 to 4 minutes per side. If all the cutlets won’t fit in a single layer, cook them in batches.
