This alpha-gal friendly recipe is inspired by the mediterranean diet and is full of nutrients to help you feel better and meet your nutrient needs! This is a budget-friendly, high-protein meal that you will want to add to your rotation of meal prep recipes because IT 👏 IS 👏 SOOOO 👏 GOOD! 👏.
You probably already have most of the ingredients on hand, and if you don’t think it is a quick trip to the grocery store and the ingredients can be used in many other recipes too so there should be no food waste!
Estimated Cost (Based on Average Grocery Prices)
| Ingredient | Estimated Cost |
|---|---|
| Chicken breasts (3 medium) | $9.00 |
| Brown rice (2 cups uncooked) | $2.00 |
| Chickpeas (15 oz can) | $1.00 |
| Cucumber + bell pepper | $3.00 |
| Olive oil (for marinade + herb oil) | $4.00 |
| Lemon juice, vinegar, honey, mustard, herbs & spices | $2.00 |
Total Recipe Cost: ~$21
Servings: 6
Cost per serving: ~$3.50 –> That’s definitely less than you would spend for a meal at KFC!
Where the Nutrition Comes From
- Protein (chicken + chickpeas):
Chicken provides high-quality, complete protein to support muscle maintenance and fullness. Chickpeas add plant-based protein plus fiber, helping keep blood sugars consistent and supporting better digestive health. - Carbohydrates (brown rice + vegetables):
Brown rice provides complex carbs that fuel the brain and muscles, while vegetables add volume, fiber, and micronutrients without excessive calories. - Healthy Fats (olive oil):
Olive oil contributes heart-healthy monounsaturated fats that help with nutrient absorption, hormone health, and satiety. - Fiber (chickpeas, veggies, brown rice):
Fiber supports gut health, blood sugar control, and long-lasting fullness — Fiber is especially helpful for weight management. - Flavor without allergens:
Lemon juice, herbs, and spices add lots of flavor to the meal without having to rely on dairy, butter, or mammalian products, keeping this meal fully alpha-gal–friendly.
Check out the recipe below:
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Chicken Chickpea Rice Bowl
Ingredients
Equipment
Method
- Prepare chicken and chickpea marinade: In a mixing bowl, add lemon juice, olive oil, balsamic vinegar, black pepper, oregano, honey, and dijon mustard. Stir together until all ingredients are mixed. Save 1/4 of the marinade in a separate bowl for the chickpeas.
- Add chicken to the bowl with the marinade and make sure all of the chicken is covered with the marinade. Let sit in the fridge for at least 5 minutes (the longer you let it sit, the more flavorful it will be!). If you let the marinade sit in the fridge overnight, make sure you put a lid on the mixing bowl.
- In the bowl with 1/4 of the marinade, add the can of chickpeas. Again, Let sit in the fridge for at least 5 minutes (the longer you let it sit, the more flavorful it will be!). If you let the marinade sit in the fridge overnight, make sure you put a lid on the mixing bowl.
- Preheat oven to 400F. Prepare baking pan with aluminum foil or parchment paper.
- Prepare herb infused olive oil: In a jar, add olive oil, rosemary, oregano, thyme, and garlic powder (or minced garlic). Mixed until all ingredients are blended together and leave at room temperature until the rest of the recipe is finished cooking (20-30 minutes).
- Remove chicken from the marinade and place on the baking sheet. Bake at 400F for 15-20 minutes or until cooked to 165F.
- While chicken is cooking, in a saucepan add 2 cups of brown rice and water according to the directions on the rice bag/box. Stir rice on high heat until it starts to boil. Stir for an additional 1 minute while boiling. Turn heat to simmer, and cover saucepan with lid and let rice cook for another 15-20 minutes.
- Using a knife and cutting board (or vegetable chopper), chop cucumbers and bell peppers.
- Once chicken and rice are finished cooking, on a dinner plate add: 3/4 cup brown rice (cooked)4 oz Chicken1/3 cup Chickpeas1 cup Chopped Veggies1 tbsp cup Herb Infused Olive Oil*Or whatever desired portion sizes you need to meet your nutritional needs!
Notes
Estimated Nutritional Values for this recipe are below:
- Calories: 693 kcal
- Protein: 40 g
- Carbohydrates: 61 g
- Fat: 21 g
- Fiber: 9 g
