Chicken Hummus Bowls

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The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.

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Prep Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
  • Chicken Hummus Bowls are perfect for busy weeknights—they are flavorful, satisfying and quick to prepare.
  • Rich in protein, chicken thighs also provide choline and vitamin B12, which support a healthy nervous system.
  • You can substitute chicken thighs with boneless breasts. Pound them to the same thickness for even cooking.

These Chicken Hummus Bowls are perfect for busy weeknights. Creamy, antioxidant-rich hummus creates the foundation of these bowls and is topped with protein-packed, perfectly seasoned chicken thighs, juicy cherry tomatoes, crisp cucumber and sweet red onion. A light garlicky-lemon vinaigrette provides just the right amount of dressing, while a sprinkle of parsley finishes this bowl off on a fresh note. Keep reading for our expert tips, including ingredient substitutions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • This recipe uses boneless chicken thighs, but you can also substitute boneless chicken breasts. Pound the breasts to an even thickness before cutting them into 1-inch cubes to ensure even cooking.
  • To save time, we recommend using store-bought hummus, and any flavor will work well—roasted red pepper or roasted garlic would be especially delicious. Or try making our Garlic Hummus or Double-Tahini Hummus.
  • A quick method for slicing multiple cherry tomatoes in half is to place them between 2 similarly sized plastic lids or flat plates. Carefully press down on the plates while running a serrated knife through the middle of the tomatoes.
  • You can add or swap our suggested toppings with shaved purple cabbage for a pop of color or feta cheese for a fresh tang. Get creative with your toppings!

Nutrition Notes

  • Hummus is made from several heart-healthy ingredients, including chickpeas, tahini, olive oil and garlic. It adds fiber and plant protein to help fill you up and keep you satisfied, plus vitamins and minerals, like phosphorus, which helps make your bones strong.
  • Chicken thighs have more fat than their breast counterparts, but this is also why they tend to stay juicy and not dry out. Besides being a great protein source, chicken thighs also provide choline and vitamin B12 for a healthy nervous system.
  • Cucumbers bring antioxidants with anti-cancer properties to these bowls. They're a great hydrating veggie, and the silica in cucumbers plays a role in collagen synthesis for firm, healthy skin.
  • Tomatoes are loaded with heart-healthy lycopene and other antioxidants, which have also been linked to a reduced risk of cancer. Tomatoes are loaded with vitamins A and C, both of which are great for immunity and help give your skin a healthy glow. Along with the fiber in the cucumbers and hummus, tomatoes' fiber will help keep constipation at bay and provide food for your gut-loving bacteria.
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Ingredients

Original recipe (1X) yields 4 servings

  • 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces

  • 3 tablespoons extra-virgin olive oil, divided

  • 1 teaspoon ground cumin

  • 1 teaspoon paprika

  • ¼ teaspoon cayenne pepper

  • ¼ teaspoon salt, divided

  • 2 cloves garlic, finely chopped

  • 2 tablespoons lemon juice

  • 2 cups hummus

  • 1 English cucumber, halved lengthwise and sliced

  • 1 pint cherry tomatoes, halved

  • ¼ cup slivered red onion

  • ¼ cup chopped fresh parsley

Directions

  1. Position rack in upper third of oven; preheat broiler to high. Line a rimmed baking sheet with foil.

  2. Toss chicken with 1 tablespoon oil, 1 teaspoon cumin, 1 teaspoon paprika, ¼ teaspoon cayenne and ⅛ teaspoon salt. Spread evenly on the prepared pan. Broil until just cooked through, 5 to 7 minutes.

  3. Meanwhile, mash garlic and the remaining ⅛ teaspoon salt into a paste with a fork. Transfer to a medium bowl and whisk in 2 tablespoons lemon juice and the remaining 2 tablespoons oil. Add the chicken and let stand for 5 minutes, stirring occasionally.

  4. Divide hummus among 4 shallow bowls or plates. Top with the chicken and any remaining dressing, cucumber, tomatoes, onion and ¼ cup parsley.

Frequently Asked Questions

  • What's the best way to store garlic?

    You will only need 2 cloves of garlic, so you will likely have some leftover cloves. To keep them fresh for longer, you can store them in a simple wire basket in your pantry. Alternatively, you might consider using a special container, such as a garlic keeper or a reusable food storage snack bag, which can help keep the garlic fresh for months.

  • How should I store leftovers?

    Leftovers should be stored in an airtight container in the refrigerator, where they will last for about 3 days. Because the chicken in our recipe is cooked, it can be reheated or served cold.

  • What should I serve with Chicken Hummus Bowls?

    Simply some warm whole-wheat pita would round out this meal nicely. However, you could always serve it with a grain, such as brown rice, cauliflower rice or quinoa, or include some sheet-pan roasted vegetables using in-season produce. Our favorites include Sheet-Pan Roasted Root Vegetables, Roasted Butternut Squash & Root Vegetables, Simple Roasted Zucchini & Squash or Hot Honey Parmesan Carrots.


EatingWell Magazine, September 2020

Nutrition Facts (per serving)

485 Calories
29g Fat
27g Carbs
31g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup each hummus, chicken, tomatoes & cucumber
Calories 485
% Daily Value *
Total Carbohydrate 27g 10%
Dietary Fiber 10g 34%
Total Sugars 4g
Added Sugars 0g 0%
Protein 31g 62%
Total Fat 29g 38%
Saturated Fat 5g 26%
Cholesterol 104mg 35%
Vitamin A 1364IU 27%
Vitamin C 23mg 25%
Folate 136mcg 34%
Sodium 712mg 31%
Calcium 95mg 7%
Iron 5mg 27%
Magnesium 134mg 32%
Potassium 886mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.