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Chicken Shawarma Quinoa Bowls (Low FODMAP, Gluten-Free, Lactose-Free)


  • Author: Gail
  • Prep Time: 20 minutes
  • Marinating Time:
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Description

Spice up your life - or at least your lunch or dinner - with these healthy, flavor-packed Low FODMAP Chicken Shawarma Quinoa Bowls! This version of shawarma is made with marinated chicken grilled on a barbecue or grill pan, served alongside crunchy veggies over nutritious quinoa, and topped with cooling tzatziki. Gluten-free and lactose-free when the feta garnish is omitted.


Ingredients

Scale

SHAWARMA (CHICKEN + MARINADE):

  • 1.75 pounds boneless, skinless chicken thighs
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons garlic-infused olive oil
  • 1/3 cup lemon juice, freshly squeezed (from 1 large lemon)
  • 1 teaspoon lemon zest (from 1 large lemon)
  • 2 teaspoons sweet paprika
  • 1 teaspoon smoked paprika
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cardamom
  • ½ teaspoon ground cayenne
  • 1 ½ teaspoons salt
  • ½ teaspoon ground black pepper

DRESSING:

PRODUCE:

  • 1 red bell pepper, ribs and seeds removed, sliced and then the slices halved horizontally
  • ½ of a large English cucumber, sliced and then the slices halved (use the other half in the tzatziki)
  • ½ cup scallions, green tops only, chopped

QUINOA:

GARNISH (OPTIONAL):

  • ¼ cup feta cheese, crumbled (omit to keep lactose-free)
  • 2 tablespoons freshly chopped parsley
  • Lemon slices

Instructions

  1. Marinate the chicken. The evening prior to cooking, put the chicken thighs in a large Ziplock bag and set aside. In a small bowl or measuring cup, add the marinade ingredients and whisk until well combined. Seal bag tightly and shift the bag around with your hands until the chicken thighs are evenly coated. Place bag in the refrigerator and marinate overnight.
  2. Prepare the tzatziki. Meanwhile, prepare the tzatziki. Cover and refrigerate until ready to serve. Stir before serving.
  3. Chop the produce. Chop the red bell pepper, cucumber, and scallions. Cover and refrigerate.
  4. Cook the quinoa. Once the chicken thighs have marinated overnight and you are ready to start cooking, cook quinoa, either using my Instant Pot Quinoa instructions or by following the instructions on the package for the stove top. 
  5. Grill the chicken. Preheat your grill or grill pan on medium heat and allow the temperature to rise to 350°F. Place marinated chicken onto a plate, shaking off the excess marinade into the plastic bag (this will help mitigate flare-ups). Using grill tongs, place the chicken top side down on the grill grate. If there are parts of the bottom side of the chicken that didn't get marinated, use a basting brush to add marinade to any bare spots. Discard remaining marinade. Grill chicken for 5-6 minutes per side until a temperature of 165°F is reached per an instant read thermometer. Remove chicken from the grill. Allow chicken to rest for 5 minutes. Then, slice the chicken into 1/2 inch slices, and place on a platter.
  6. Assemble the bowls. To assemble the bowls, add ¾ cup of cooked quinoa to each bowl. Then, place a quarter of the shawarma, red bell pepper, cucumbers, and scallions on top of the quinoa. Top with tzatziki. Garnish with crumbled feta, chopped parsley, and lemon slices (optional, see note).

Notes

  • This Chicken Shawarma Quinoa Bowl recipe works great for meal prep. For the best results, marinate the chicken the night prior to cooking. You can also make the tzatziki, chop the produce, and cook the quinoa the night prior and simply reheat the quinoa in the microwave the next day (or eat it cold if that is to your liking). 
  • According to Monash University’s Low FODMAP Diet App, quinoa and lemon juice both contain the same FODMAP: fructans. Please see my notes in the post above about FODMAP content of these two ingredients.
  • Feta only contains trace amounts of the FODMAP lactose; however, if you want to keep this completely lactose-free, just omit the feta. It’s an optional garnish and the shawarma still tastes fabulous without it.
  • Cooking times and nutritional information only includes that for the chicken shawarma and chopped produce and does not include information for the tzatziki and quinoa. Please see those respective posts for cooking time and nutritional information.
  • Category: Salad & Bowl
  • Method: Barbecue / Grill
  • Cuisine: Levantine

Keywords: chicken shawarma, low FODMAP shawarma, grilled shawarma, shawarma bowl, Levantine cuisine, middle eastern cuisine, Mediterranean food, barbecue shawarma, gluten-free, lactose-free