Chicken Chickpea Mint Olive Oil Tabbouleh
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A protein-packed bulgur tabbouleh with grilled chicken, chickpeas, mint and olive oil, built to fuel team-sport athletes.
Team fuel that tastes like a garden. Grilled chicken and chickpeas weigh into a bulgur tabbouleh bright with mint and olive oil — the protein-packed bowl built to see athletes through training and back.
🥄 Ingredients
- 🫗 3.5 oz (100g) fine bulgur wheat
- 🫗 2 boneless, skinless chicken breasts (about 400g)
- 🫗 1 can (400g) chickpeas, drained and rinsed
- 🫗 2 large ripe tomatoes, finely diced
- 🫗 1 English cucumber, finely diced
- 🫗 1/2 red onion, finely chopped
- 🫗 1/2 cup loosely packed fresh mint, chopped
- 🫗 1/2 cup fresh parsley, chopped
- 🫗 4 tablespoons extra virgin olive oil
- 🫗 2 lemons, juiced
- 🫗 1 teaspoon ground cumin
- 🫗 1/2 teaspoon sea salt
- 🫗 1/4 teaspoon black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Place the bulgur in a bowl, cover with boiling water, and set aside for 10-15 minutes until tender. Drain any excess water.
Season the chicken with salt, pepper and half the cumin. Grill or pan-sear for 5-6 minutes per side until cooked through.
Rest the chicken for 5 minutes, then dice into bite-size pieces.
In a large bowl, whisk the olive oil, lemon juice, remaining cumin, salt and pepper.
Add the bulgur, chickpeas, tomatoes, cucumber, onion, mint and parsley, and toss well.
Fold in the diced chicken, taste, adjust seasoning, and serve.
⚠️ Common Mistakes
- ✕
Over-soaking the bulgur until mushy instead of fluffy.
- ✕
Drowning the salad in dressing, which makes it soggy by lunch.
- ✕
Adding the chicken straight off the grill, which wilts the herbs.
🔄 Variations
Swap chicken for grilled shrimp or canned tuna.
Replace bulgur with quinoa for a gluten-free version.
Add pomegranate seeds or toasted pine nuts for extra texture.
🧊 Storage
- 📦
Store refrigerated in an airtight container for up to 3 days, ideal for lunch boxes.
- 📦
Add a drizzle of olive oil before serving to refresh the salad.
💡 Chef Tips
Tip 1: Use fine bulgur so it absorbs quickly; coarse bulgur needs a longer soak.
Tip 2: Let the salad rest 10 minutes so the bulgur drinks in the dressing.
Tip 3: Add mint at the very end to keep it bright and fresh.
Tip 4: Double the dressing; well-dressed tabbouleh holds better in the fridge.
❓ FAQ
Why is tabbouleh good for match day? It is light, hydrating and carb-rich, so it refuels without leaving you feeling heavy before training.
How much protein does it contain? About 32g per serving thanks to the chicken and chickpeas.
Can I eat it cold? Yes, it is served at room temperature or chilled, perfect for a packed lunch.
Is it gluten-free? Only if you swap the bulgur for quinoa or rice.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →