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Mediterranean Chicken Stir Fry

This Mediterranean Chicken Stir Fry is a fast, flavorful dinner loaded with colorful vegetables and tender, juicy chicken. Inspired by classic Mediterranean and Italian flavors, it combines olive oil, herbs, sun-dried tomatoes, olives, and a bright splash of lemon for a dish that feels fresh and satisfying. Ready in about 30 minutes, it’s perfect for busy weeknights, healthy meal prep, or light dinners that don’t sacrifice taste. Every bite delivers bold flavor, wholesome ingredients, and a vibrant mix of textures—proof that healthy cooking can still feel exciting, comforting, and totally crave-worthy.
Prep Time 15 minutes
Cook Time 15 minutes
Course: Dinner, Main Course
Cuisine: Italian, Mediterranean

Ingredients
  

  • Ingredients
  • Protein Base
  • Boneless chicken breasts sliced into small, even pieces
  • Extra-virgin olive oil
  • Sea salt and freshly cracked black pepper
  • Fresh Produce
  • Zucchini cut into crescent-shaped slices
  • Red bell pepper chopped into medium squares
  • Red onion thinly sliced
  • Cherry tomatoes sliced in half
  • Kalamata olives deseeded and halved
  • Garlic cloves finely minced
  • Sun-dried tomatoes roughly chopped
  • Herbs, Seasonings & Finishing Elements
  • Dried oregano
  • Dried basil
  • Dried thyme
  • Fresh lemon juice
  • Crumbled feta cheese
  • Fresh parsley for garnish optional

Method
 

Step 1: Get Everything Ready

Start by prepping all your ingredients before turning on the stove. Cut the chicken into evenly sized pieces so they cook at the same speed. Slice the zucchini, chop the bell pepper, and thinly slice the red onion. Mince the garlic and chop the sun-dried tomatoes. Having everything prepped and ready keeps the cooking process smooth, fast, and stress-free—this simple habit makes a huge difference once the pan gets hot.

    Step 2: Sear the Chicken

    Heat about 1½ tablespoons of olive oil in a large skillet over medium-high heat. When the oil looks glossy and hot, add the chicken pieces. Season generously with salt and pepper. Let the chicken cook undisturbed for 4–5 minutes so it develops a golden crust. Flip and cook another 4–5 minutes until mostly cooked through. Transfer the chicken to a plate and set aside—it’ll finish cooking later.

      Step 3: Cook the Vegetables

      Add a splash more olive oil to the same pan. Start with the red onion and garlic, sautéing for about 2 minutes until fragrant and softened. Add the bell pepper and zucchini, cooking for 5–6 minutes until lightly browned but still crisp. Stir in the cherry tomatoes and sun-dried tomatoes, letting everything cook together for another 2 minutes. The vegetables should be tender but vibrant, not soggy.

        Step 4: Combine and Finish

        Return the chicken to the skillet with the vegetables. Sprinkle in the oregano, basil, and thyme, then squeeze fresh lemon juice over the top. Toss everything together and let it cook for 2–3 minutes so the flavors meld. Taste and adjust seasoning as needed. Finally, gently fold in the kalamata olives and feta cheese. The feta will soften slightly, creating little creamy pockets throughout the dish.

          Notes


          Expert Cooking Tips

          How to Get Juicy, Flavorful Chicken

          Keep chicken pieces uniform so they cook evenly. If your chicken breasts are thick, lightly pound them before cutting. Always start with a hot pan—this helps create that flavorful golden exterior. Avoid overcrowding the skillet, or the chicken will steam instead of sear.

          Heat Matters

          Medium-high heat works best for this dish. It’s hot enough for browning but gentle enough to prevent burning. For accuracy, chicken is fully cooked when it reaches an internal temperature of 165°F (74°C).

          Storage & Meal Prep Tips

          Refrigerating

          Store leftovers in an airtight container in the refrigerator for up to 3–4 days. The flavors deepen overnight, making it even better the next day. Reheat gently on the stovetop or microwave until warmed through.

          Freezing

          This dish freezes well and is perfect for meal prep. Allow it to cool completely before transferring to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the fridge and reheat slowly. For best texture, consider adding fresh feta after reheating.

          Frequently Asked Questions

          What Herbs Work Best for Mediterranean Chicken?

           Oregano, basil, and thyme are classic and balanced. Garlic and lemon are essential. For variety, rosemary, marjoram, or a pinch of smoked paprika also work beautifully—just don’t overdo it.

          Which Oil Is Best for Mediterranean-Style Stir Fry?

           Extra-virgin olive oil is the top choice for both flavor and health benefits. It adds that unmistakable Mediterranean richness. If cooking at higher heat, regular olive oil works too, but extra-virgin shines for finishing.

          What Makes a Stir Fry Taste Amazing?

          Proper heat and space in the pan are key. Crowding leads to steaming instead of browning. In this recipe, sun-dried tomatoes act as a flavor booster, adding depth and intensity that makes the dish unforgettable.

          Final Thoughts

          This Mediterranean chicken stir fry is proof that healthy food doesn’t have to be boring or complicated. It’s colorful, flavorful, and ready in under 30 minutes—perfect for busy nights, meal prep, or when you want something fresh but satisfying. Once you try it, don’t be surprised if it becomes a regular on your dinner rotation.