Mediterranean Chicken Stir Fry Recipe: Wholesome 30-Minute Delight

There’s something immediately comforting about the scent of garlic sizzling in olive oil, brightened by lemon and the salty tang of Kalamata olives — that first breath tells you dinner is going to be both simple and memorable. This Mediterranean Chicken Stir Fry delivers juicy, golden chicken strips tossed with colorful vegetables, sun-dried tomatoes, and a sprinkle of feta for creaminess. The textures shift deliciously between tender chicken, crisp zucchini, and popping cherry tomatoes; the flavors move from savory to bright and herb-forward.

This recipe is perfect for weeknight dinners when time is short but you still want a satisfying, wholesome meal. It’s equally at home at a casual family gathering or a light dinner for two with a glass of wine. If you love quick, Mediterranean-inspired flavors, this dish is a fast route to a dinner that feels special without fuss. For variations and other stir-fry ideas that explore different flavor profiles, check out this spicy gochujang chicken stir-fry for inspiration.

At a Glance

• Prep Time: 10 minutes
• Cook Time: 15–18 minutes
• Total Time: 25–30 minutes
• Servings: 4
• Difficulty Level: Easy — beginner-friendly but yields restaurant-quality results

Nutrition Highlights

Estimated nutrition per serving (recipe makes 4 servings). Values are approximate and calculated from standard ingredient nutrition profiles (USDA FoodData Central and similar government nutrition databases) and rounded for clarity.

• Calories: ~380 kcal
• Protein: ~39 g
• Carbohydrates: ~14 g
• Fat: ~17 g
• Fiber: ~3–4 g
• Sodium: variable — moderate to high depending on olives and feta; consider rinsing olives or using low-sodium feta

Notes on accuracy and health context:

• Macronutrient estimates come from aggregated government nutrition data (USDA FoodData Central). For personalized nutrition advice, consult a registered dietitian or your healthcare provider. Trusted sources like the Mayo Clinic provide general guidance on portion control and heart-healthy fats (olive oil) that support this dish’s profile.

Perfect For…

• Busy weeknights when you want a nutritious meal on the table fast.
• Light, healthy lunches or batch-cooked dinners for meal prep.
• Small gatherings — colorful and flavorful enough to please guests without a long cook time.
• People who enjoy Mediterranean flavors but want a low-carb, high-protein option.
• Those looking to use summer produce (peppers, zucchini, tomatoes) or brighten darker months with bright, citrusy notes.

Step-by-Step Instructions

Ingredients

• 1 pound (about 450 g) boneless, skinless chicken breasts — cut into 1-inch strips or bite-sized pieces
• 2 tablespoons extra virgin olive oil
• 1 medium zucchini — sliced into half-moons
• 1 large red bell pepper — thinly sliced
• 1 medium red onion — thinly sliced
• 1 cup cherry tomatoes — halved
• 1/2 cup Kalamata olives — pitted and halved
• 2 cloves garlic — minced
• 1/4 cup sun-dried tomatoes (oil-packed, drained and chopped; if dry-packed, rehydrate)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 2 tablespoons lemon juice (freshly squeezed)
• 1/2 cup feta cheese — crumbled (omit for dairy-free)
• 1/4 cup fresh parsley — chopped (for garnish)
• Salt and freshly ground black pepper — to taste

Optional ingredients and substitutions

• Swap chicken breasts for boneless thighs for richer flavor (adjust cook time slightly).
• Use green olives if Kalamatas aren’t available; rinse to reduce sodium.
• Substitute yellow squash for zucchini.
• Add a pinch of red pepper flakes for heat.
• For a dairy-free version, omit feta and add toasted pine nuts for texture.

Cooking Instructions

1. Prepare everything first: cut chicken and vegetables into uniform pieces so they cook evenly. Pat the chicken dry and season lightly with salt and pepper.
2. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon olive oil and let it warm until shimmering.
3. Add the chicken in a single layer (work in batches if needed) and cook 3–4 minutes per side until browned and just cooked through. Remove chicken to a plate and tent with foil.
4. Add the remaining 1 tablespoon olive oil to the pan. Sauté the onion for 2 minutes until slightly softened. Add garlic and cook 30 seconds until fragrant.
5. Add bell pepper and zucchini; stir-fry 3–4 minutes until they begin to soften but remain crisp-tender.
6. Stir in cherry tomatoes, sun-dried tomatoes, olives, oregano, basil, and thyme. Cook 2 minutes until tomatoes start to blister.
7. Return the chicken to the pan, add lemon juice, and toss to combine. Heat through 1–2 minutes to meld flavors. Check seasoning and adjust salt/pepper as needed.
8. Remove from heat and sprinkle with crumbled feta and chopped parsley just before serving.

Practical tips

• Avoid overcrowding the pan; sear the chicken in one layer for good browning.
• Cut chicken into uniform pieces to ensure consistent doneness. Aim for an internal temperature of 165°F (74°C) for safety.
• If olives or feta make the dish too salty for your taste, rinse olives and use reduced-sodium feta or reduce the amount.

Serve It Up

Best Pairings

• Serve over fluffy couscous, quinoa, or a bed of steamed rice to soak up juices.
• For a low-carb plate, spoon over cauliflower rice or serve with a side of roasted potatoes.
• Pair with a crisp green salad (arugula + lemon vinaigrette) and warm pita or crusty bread.
• Offer a dollop of tzatziki or a lemon-garlic yogurt sauce for extra creaminess.
• For beverages, a chilled Sauvignon Blanc or a light-bodied rosé complements the lemony, herb-forward flavors.

Keeping it Fresh

• Room temperature: Do not leave the cooked stir fry at room temperature > 2 hours (USDA food safety guideline).
• Refrigeration: Store in an airtight container for 3–4 days. Reheat gently in a skillet over medium heat or microwave until steaming. Add a splash of water or broth when reheating to loosen sauces.
• Freezer: You can freeze portions (without the feta) for up to 2–3 months. Thaw overnight in the refrigerator and reheat thoroughly. Add fresh feta and parsley after reheating for best texture.

Insider Secrets

• Heat control: Give the pan enough heat to sear while keeping an eye — too low and vegetables will steam; too high can scorch delicate herbs.
• Texture balance: Add tomatoes late so they burst and release juices but don’t collapse completely. Zucchini should be crisp-tender, not mushy.
• Brine-balance: If the olives/feta make the dish salty, balance with an extra squeeze of lemon or a touch of honey to round flavors.
• Resting chicken: Let cooked chicken rest briefly after searing; it keeps juices locked in and prevents dryness.
• For a smoky depth: Finish the dish with a small pinch of smoked paprika or a drizzle of high-quality extra virgin olive oil.

Tip note: For alternative stir-fry technique ideas that emphasize vegetable crispness and sauce control, this chicken and cabbage stir-fry technique has complementary methods you can borrow.

Creative Twists

• Vegan version: Replace chicken with firm tofu or tempeh (press tofu, then sear until golden). Omit feta or use a plant-based cheese or toasted walnuts for a savory bite.
• Mediterranean grain bowl: Serve over farro or freekeh, add roasted eggplant and a tahini-lemon drizzle for a heartier bowl.
• Spicy harissa kick: Stir in 1 tablespoon harissa paste with the lemon juice for a warm, smoky heat profile.
• Citrus-herb upgrade: Add grated lemon zest and chopped fresh oregano or basil at the end for an ultra-bright finish.

All Your Questions Answered

Q: Can I use frozen chicken?
A: Yes — thaw fully and pat dry before cutting and cooking to avoid excess moisture and uneven browning.

Q: My vegetables get soggy. How do I keep them crisp?
A: Slice vegetables uniformly, cook over higher heat, and add firmer vegetables (peppers, zucchini) before softer ones (tomatoes). Don’t over-stir.

Q: How can I reduce the sodium?
A: Rinse olives, use lower-sodium feta, or cut feta by half and increase fresh herbs and lemon to boost flavor without salt.

Q: Can I double the recipe for meal prep?
A: Yes — scale evenly, cook in larger pans or in batches, and store in airtight containers for up to 4 days in the fridge.

Q: What are good leftover ideas?
A: Use leftovers to top salads, stuff into pita with greens, fold into scrambled eggs for a savory breakfast, or mix with pasta for a quick lunch.

Conclusion

This Mediterranean Chicken Stir Fry is an easy, flavor-forward meal that brings together protein, vegetables, and classic Mediterranean ingredients in about 30 minutes — ideal for busy nights, casual gatherings, or meal prep. Try the recipe, tweak the herbs and olives to your taste, and share photos and tweaks with fellow readers. For another quick-stir option with a pasta twist, check out this 30-minute chicken and vegetable skillet pasta recipe, and if you’re curious about a fruit-forward alternative, explore this healthy pineapple chicken stir-fry adaptation for inspiration.