BJ’s Mediterranean Chicken Bowl: A Flavorful Dive into Health and Indulgence

Q: How many calories in a BJ’s Mediterranean bowl?

The BJ’s Mediterranean Chicken Bowl contains between 830 and 950 calories , depending on optional extras like additional dressing or a side of bread. The standard bowl with grilled chicken, hummus, turmeric rice, and vegetables typically lands around 880 calories . This calorie count may seem high for some, but remember: it’s a full meal with lean protein, healthy fats, and complex carbs. For active individuals or those seeking a well-rounded lunch or dinner, the BJ’s Mediterranean Chicken Bowl is a satisfying and energy-packed option.

Q: What is BJ’s Brewhouse bowl?

The BJ’s Brewhouse Bowl is a series of grain bowl-style meals that are part of their Enlightened Menu. These bowls combine lean proteins with grains, vegetables, and sauces for a well-balanced meal. The BJ’s Mediterranean Chicken Bowl is one of the most popular options in this lineup. Others include bowls featuring shrimp, steak, and vegetarian ingredients — but the Mediterranean Chicken Bowl remains a fan favorite for its fusion of freshness and flavor.

Q: What dish is BJ’s known for?

While BJ’s has earned fame for its deep-dish Pizookie® desserts and handcrafted beers, it’s also gaining traction with its Enlightened Menu , which features health-forward meals like the BJ’s Mediterranean Chicken Bowl . Many health-conscious diners consider it one of the best options at BJ’s for staying on track without sacrificing taste. If you want a dish that tastes indulgent but supports your nutrition goals, the BJ’s Mediterranean Chicken Bowl is a top choice.

Close-up of BJ’s Mediterranean Chicken Bowl with grilled chicken and veggies

Ines Zahraoui

Mediterranean Lunch Recipes

July 2, 2025

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BJ’s Mediterranean Chicken Bowl: A Flavorful Dive into Health and Indulgence

From Random Craving to Go-To Order: My BJ’s Bowl Obsession

It started with a simple craving.

After a long Tuesday of back-to-back meetings, Emily found herself caught between grabbing fast food or sticking to her wellness goals. As she scrolled through the menu at BJ’s Restaurant & Brewhouse, something stood out like a golden ticket — the BJ’s Mediterranean Chicken Bowl. It wasn’t just a dish; it was a promise of balance. A colorful bowl of grilled chicken, quinoa, cucumber, hummus, and creamy tzatziki that whispered, “You don’t have to choose between health and flavor.”

That night, the first bite told a story — savory, zesty, rich in texture, and surprisingly satisfying. But what was really in it? Was it as healthy as it looked? How many calories were packed in that heavenly bowl? Was this just another marketing gimmick, or was BJ’s really onto something?

In this deep dive, we’ll uncover everything there is to know about the BJ’s Mediterranean Chicken Bowl — from its nutritional profile to how it stacks up against similar options, and whether it’s worth the hype (and the price). We’ll also answer all your burning questions, backed by facts and flavor.

Looking for inspiration? Try this vibrant Mediterranean Breakfast Bowl to kickstart your mornings with the same flavor-packed health benefits.

Table of Contents

Inside BJ’s Mediterranean Chicken Bowl: What Makes It So Special?

What’s really inside BJ’s Mediterranean Chicken Bowl

The BJ’s Mediterranean Chicken Bowl is a vibrant, nutrient-dense entrée served at BJ’s Restaurant & Brewhouse. It features flame-grilled chicken breast, turmeric rice or quinoa, hummus, cherry tomatoes, cucumbers, red onions, feta cheese, Greek vinaigrette, and a creamy drizzle of tzatziki. The dish strikes a flavorful balance between protein, fiber, and Mediterranean spices, making it both satisfying and refreshing.

But there’s more going on than meets the eye. Every element in the bowl adds nutritional value — the grilled chicken for lean protein, the quinoa or rice for whole grains, and the vegetables for fiber and antioxidants.

Discover great ideas like this gluten-free Mediterranean roundup if you’re exploring healthier Mediterranean-inspired meals.

Origins and Concept Behind the Dish

BJ’s didn’t invent the Mediterranean bowl, but their twist on it appeals to the American palate with a heartier approach. As Mediterranean diets gained attention for being one of the world’s healthiest, restaurants like BJ’s jumped in, putting their spin on traditional recipes. The idea behind this particular bowl was to combine indulgence with a health halo — a comfort food dish that doesn’t derail your wellness goals.

The concept follows a growing trend: functional foods that feel familiar. While quinoa and hummus might seem exotic to some, BJ’s keeps it approachable by pairing these with grilled chicken and creamy sauces.

Check out this rich spinach and feta recipe to better understand the flavor profile BJ’s is channeling with its bowl.

Nutritional Breakdown of BJ’s Mediterranean Chicken Bowl

How Many Calories in a BJ’s Mediterranean Chicken Bowl?

One of the first questions that comes to mind when ordering the BJ’s Mediterranean Chicken Bowl is, “How many calories am I consuming?” On average, the bowl contains around 830–950 calories, depending on how it’s prepared and whether any add-ons like extra tzatziki or a side of flatbread are included. While that may seem high, keep in mind that it’s a full meal with lean protein, grains, healthy fats, and veggies.

Here’s a basic calorie breakdown of common ingredients in the bowl:

Ingredient	Calories (Approx.)
Grilled Chicken (6 oz)	280
Turmeric Rice / Quinoa	180–220
Hummus (2 tbsp)	70
Tzatziki Sauce (1 tbsp)	45
Feta Cheese (1 oz)	80
Mixed Veggies & Greens	50
Vinaigrette Drizzle	70–90

👉 Total: ~830 to 950 calories

That said, the BJ’s Mediterranean Chicken Bowl provides a well-balanced mix of nutrients, with over 35 grams of protein and healthy fats from olive oil and hummus.

Looking for something refreshing and equally balanced? Don’t miss our watermelon feta pasta salad for a lighter option that still packs bold Mediterranean flavor.

Macros and Nutritional Value

Understanding macronutrients is key when evaluating whether the BJ’s Mediterranean Chicken Bowl is right for your goals. Here’s a macro snapshot:

Macronutrient	Amount (Approx.)	% Daily Value
Protein	35–40g	~70%
Carbohydrates	50–60g	~20%
Fats	25–30g	~38%
Fiber	8–10g	~30%

These values make it suitable for a post-workout meal, a satiating lunch, or a light dinner. Plus, it fits well into Mediterranean, high-protein, and balanced-diet lifestyles.

Is BJ’s Mediterranean Chicken Bowl Actually Healthy? The Hard Truth

What Makes It a “Healthy” Choice?

The term healthy varies depending on your diet goals, but the BJ’s Mediterranean Chicken Bowl checks off many boxes. It includes:

Lean protein from grilled chicken
Complex carbs from quinoa or rice
Healthy fats from olive oil and feta
Fresh veggies like cucumber, tomato, and red onion
Low added sugars and controlled sodium (relative to fast food standards)

It’s not a low-calorie item per se, but it’s nutrient-dense — meaning it gives you lots of nutrition per calorie. Compared to many restaurant dishes, which are fried or overloaded with cheese and refined carbs, the BJ’s Mediterranean Chicken Bowl is a cleaner, more balanced option.

Check out this loaded veggie omelette breakdown for another example of nutritious dining at chain restaurants.

5 Simple Swaps to Make This Bowl meet Your Health Goals

If you’re watching calories or sodium, here are a few smart tweaks:

Ask for no feta or light vinaigrette
Choose quinoa over rice for added fiber
Request sauce on the side
Substitute an extra veggie portion for one of the starches

With just a few modifications, the BJ’s Mediterranean Chicken Bowl can easily be adapted to suit keto, low-carb, or even gluten-free needs (though cross-contamination is always a consideration).

Flavor Explosion: Why BJ’s Mediterranean Bowl Tastes So Good

Unpacking Each Layer of the Bowl

The BJ’s Mediterranean Chicken Bowl isn’t just a healthy dish — it’s a flavor-packed experience. Each ingredient is carefully selected to bring balance between bold and subtle, creamy and crunchy, hot and cold. Here’s a closer look at what you get in every forkful:

Grilled Chicken – Juicy, flame-grilled chicken breast seasoned with herbs and a light citrus marinade.
Turmeric Rice or Quinoa – The grain base is aromatic, earthy, and slightly nutty, depending on your choice.
Hummus – Smooth, garlicky, and rich in tahini, this provides a creamy texture and healthy fats.
Fresh Veggies – Crisp cucumbers, cherry tomatoes, and red onions add a refreshing contrast.
Feta Cheese – Crumbled feta adds a salty tang and creaminess.
Tzatziki Sauce – Cool and creamy yogurt-based sauce with dill and cucumber, tying it all together.
Greek Vinaigrette – A drizzle of oil-based dressing with hints of oregano, vinegar, and lemon zest.

The BJ’s Mediterranean Chicken Bowl delivers complex textures — from the crunch of cucumbers to the creamy hummus and juicy grilled chicken — while staying true to Mediterranean roots.

From Scratch Magic: The Homemade Touch That Makes a Difference

A standout factor in the BJ’s Mediterranean Chicken Bowl is the ingredient quality. The chicken is chargrilled fresh, not frozen, and the vegetables are prepped daily. Hummus and tzatziki are house-made in many locations, keeping the flavor profile vibrant and authentic.

This attention to freshness is what helps distinguish the dish from typical fast-casual options. It may be part of a restaurant chain menu, but it doesn’t taste mass-produced.

Don’t miss our guide to Moroccan Fish in 4 Simple Steps — another Mediterranean classic that’s bursting with flavor and authenticity.

How to Enjoy This Bowl Without the Sodium Overload

One downside for some health-conscious eaters is the sodium level. Like most restaurant meals, the BJ’s Mediterranean Chicken Bowl contains over 1,000 mg of sodium, mainly from the feta, dressing, and seasoning blends. If you’re watching your salt intake, you can request these items be served on the side or reduced.

Comparing BJ’s Mediterranean Chicken Bowl with Other Bowls

BJ’s vs. Cava or Sweetgreen Bowls

Comparing the BJ’s Mediterranean Chicken Bowl with similar offerings from Cava, Sweetgreen, or Panera shows just how competitive BJ’s option really is:

Feature	BJ’s Bowl	Cava Bowl	Panera Bowl
Calories	830–950	600–900	700–800
Protein	35–40g	30–35g	25–30g
Customization	Limited	High	Moderate
Price Range	$13–15	$11–14	$12–13
Portion Size	Large	Medium	Medium

The BJ’s Mediterranean Chicken Bowl wins on satiety and portion size. While it might be less customizable than Cava, it offers bold flavors and restaurant-quality presentation.

Looking for a homemade version? Check out this spinach and mushroom omelette — a filling, Mediterranean-inspired recipe made right at home.

3 Reasons BJ’s Bowl Costs More (And When It’s Worth It)

Many customers wonder: why is BJ’s a bit more expensive? You’re paying for the ambiance, service, and quality of ingredients. Unlike fast-casual spots, BJ’s provides a sit-down experience with generous portions. Plus, the BJ’s Mediterranean Chicken Bowl is part of their Enlightened Menu — focused on health-forward dishes that still feel indulgent.

Considering the flavor, portion, and nutritional density, the bowl offers solid value for the price.

Quality vs Cost: The Real Value of BJ’s Mediterranean Bowl

Value Beyond the Plate: What You’re Paying For

BJ’s Restaurant & Brewhouse isn’t positioned as fast food — it’s a casual dining experience with a full-service model. Compared to fast-casual chains, yes, it might feel more expensive. But let’s break it down:

Full-service experience – You’re paying for a waiter, ambiance, and a sit-down meal.
Portion sizes – Meals like the BJ’s Mediterranean Chicken Bowl are generously portioned, often enough for leftovers.
Premium ingredients – From quinoa and grilled chicken to house-made sauces, BJ’s uses quality ingredients.
Health-forward options – The Enlightened menu (where the BJ’s Mediterranean Chicken Bowl lives) focuses on macro-balanced meals that align with modern nutrition trends.

So yes, you’ll spend a few extra dollars — but you’re also getting a fresh, complete meal that supports a balanced lifestyle.

Discover more flavor-forward options in our crustless spinach and feta quiche — another health-conscious Mediterranean recipe worth trying.

What Customers Are Saying

Customer reviews of the BJ’s Mediterranean Chicken Bowl are overwhelmingly positive, especially among diners looking for tasty yet nutritious menu items. Let’s take a look at a few patterns in customer feedback:

“I wasn’t expecting something so healthy to taste so good.”
“It’s my go-to order when I want something lighter but still filling.”
“The chicken was juicy, and the hummus and tzatziki were spot on.”
“Definitely worth the price — it’s not fast food, it’s real food.”

However, a few diners noted that the sodium content can be high, and some found the vinaigrette overpowering. These are usually fixed by asking for sauces on the side or customizing the ingredients slightly.

What Makes BJ’s Mediterranean Chicken Bowl Stand Out?

Signature Characteristics That Define the Dish

What sets the BJ’s Mediterranean Chicken Bowl apart from others in the same category?

Balanced Macronutrients – It’s rare to find a restaurant dish with this much protein, fiber, and healthy fat without being overly heavy or greasy.
Flavor Complexity – With zesty tzatziki, creamy hummus, spiced rice, and tangy vinaigrette, every bite is layered.
Visual Appeal – This bowl looks Instagram-worthy. The vibrant veggies and grill marks on the chicken make it as beautiful as it is tasty.
Health-Conscious Design – Many diners appreciate that this is a menu item focused on feeling good after you eat — not sluggish or bloated.

Looking for inspiration? Try this spinach and feta pizza — it’s another Mediterranean-style dish that’s indulgent yet nutritious.

From Pizookie to Protein: BJ’s Unexpected Healthy Hero

BJ’s is known for deep-dish pizzas, loaded nachos, and indulgent desserts like the famous Pizookie®. The BJ’s Mediterranean Chicken Bowl stands in contrast — offering something lighter, fresher, and aligned with modern health trends.

While most other items average 1200–1600 calories, this bowl keeps things under control. It’s the dish you order when you want balance — and a burst of flavor — without the food coma.

Frequently Asked Questions About BJ’s Mediterranean Chicken Bowl

How to Make BJ’s Mediterranean Chicken Bowl at Home (Step-by-Step Recipe)

Why Make It at Home?

While the restaurant version of the BJ’s Mediterranean Chicken Bowl is flavorful and convenient, preparing it at home gives you full control over ingredients, sodium, and cost. You can easily recreate the bold, satisfying flavors using simple, fresh ingredients available at any grocery store. It’s great for meal prep, weeknight dinners, or impressing guests with something healthy yet indulgent.

Looking for inspiration? Try making our pancakes with Greek yogurt and oats as a sweet Mediterranean breakfast to pair with your savory bowl meal plan.

How to Recreate BJ’s Mediterranean Chicken Bowl at Home – Full Recipe

Serving Size: 2 bowls
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins

🛒 Ingredients You’ll Need:

Ingredients of BJ’s Mediterranean Chicken Bowl arranged separately

For the Chicken:

2 boneless, skinless chicken breasts
1 tbsp olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt and pepper to taste

For the Bowl Base:

1 cup cooked quinoa (or turmeric rice)
½ cup hummus (store-bought or homemade)
¼ cup tzatziki sauce
¼ cup crumbled feta cheese
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ red onion, finely sliced
1 tbsp Greek vinaigrette
Optional: mixed greens or arugula for extra crunch

👨‍🍳 Instructions:

Step 1: Marinate and Cook the Chicken

In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
Coat the chicken breasts evenly and let them marinate for 15–30 minutes (or overnight for deeper flavor).
Heat a skillet or grill pan over medium-high heat. Cook the chicken for 5–7 minutes per side, until golden and fully cooked (internal temp of 165°F).
Let the chicken rest for 5 minutes, then slice into strips.

Step 2: Prepare the Base and Veggies

While the chicken cooks, prepare your quinoa or turmeric rice.
Slice cherry tomatoes, cucumber, and red onion.
Warm up your hummus and tzatziki gently if desired, or serve chilled for contrast.

Step 3: Assemble the Bowl

Start with a generous scoop of quinoa or rice in each bowl.
Add grilled chicken slices on top.
Arrange cherry tomatoes, cucumbers, and red onion around the chicken.
Add a dollop of hummus and drizzle tzatziki across the bowl.
Sprinkle with feta and finish with a light splash of Greek vinaigrette.
Garnish with fresh herbs like parsley or mint (optional).

How to make BJ’s Mediterranean Chicken Bowl at home

Chef’s Secrets: How to Make Your Bowl Taste Like BJ’s

Use real Greek yogurt in your tzatziki for tanginess.
Add a pinch of turmeric to the rice while cooking for that signature golden hue.
Grill the chicken on an open flame for a true BJ’s-style char.
Make your own vinaigrette: mix olive oil, lemon juice, red wine vinegar, oregano, garlic, and salt.

Freshness Hack: How to Store Each Component Perfectly

The components of the BJ’s Mediterranean Chicken Bowl store well individually:

Component	Fridge Life
Grilled Chicken	3–4 days
Cooked Grains	4–5 days
Chopped Veggies	2–3 days
Hummus & Tzatziki	5–6 days

For easy meal prep, store in airtight containers and assemble just before eating.

How many calories in a BJ’s Mediterranean bowl?

The BJ’s Mediterranean Chicken Bowl contains between 830 and 950 calories, depending on optional extras like additional dressing or a side of bread. The standard bowl with grilled chicken, hummus, turmeric rice, and vegetables typically lands around 880 calories.
This calorie count may seem high for some, but remember: it’s a full meal with lean protein, healthy fats, and complex carbs. For active individuals or those seeking a well-rounded lunch or dinner, the BJ’s Mediterranean Chicken Bowl is a satisfying and energy-packed option.

Is the BJ’s Brewhouse bowl healthy?

Yes — especially when compared to other dishes on the BJ’s menu. The BJ’s Mediterranean Chicken Bowl is a highlight from the “Enlightened Menu,” which features meals designed with balanced nutrition in mind. It includes:
Lean protein from grilled chicken

Good fats from hummus and vinaigrette

Fresh veggies for fiber and nutrients

Wholesome grains like turmeric rice or quinoa

For even better health benefits, you can request the sauce on the side or swap rice for greens. Compared to other restaurant offerings that can exceed 1,500+ calories, the BJ’s Mediterranean Chicken Bowl offers a guilt-free, flavorful alternative

How many calories are in a Mediterranean chicken bowl?

While other chains may offer their version of a “Mediterranean chicken bowl,” the calorie range can vary widely. Generally speaking:
BJ’s Mediterranean Chicken Bowl: ~830–950 calories

Cava Mediterranean Bowl: ~600–900 calories (customizable)

Panera’s Mediterranean Bowl: ~700–800 calories

BJ’s version leans slightly higher, but that’s due to generous portion sizes and full-service dining enhancements like feta and creamy sauces. The dish is hearty, satisfying, and made with high-quality ingredients that justify the caloric investme

What is BJ’s Brewhouse bowl?

The BJ’s Brewhouse Bowl is a series of grain bowl-style meals that are part of their Enlightened Menu. These bowls combine lean proteins with grains, vegetables, and sauces for a well-balanced meal. The BJ’s Mediterranean Chicken Bowl is one of the most popular options in this lineup.
Others include bowls featuring shrimp, steak, and vegetarian ingredients — but the Mediterranean Chicken Bowl remains a fan favorite for its fusion of freshness and flavor.

Why is BJ’s restaurant so expensive?

BJ’s isn’t considered fast food — it’s a full-service restaurant with large portions, high-quality ingredients, and elevated dining. That means prices are slightly higher, but you get:
Table service

Larger servings

A more relaxed dining experience

Premium ingredients (like grilled chicken, hummus, and fresh veggies)

When you compare the BJ’s Mediterranean Chicken Bowl to fast-casual chains, the price difference is mostly offset by the portion size and overall quality.

What dish is BJ’s known for?

While BJ’s has earned fame for its deep-dish Pizookie® desserts and handcrafted beers, it’s also gaining traction with its Enlightened Menu, which features health-forward meals like the BJ’s Mediterranean Chicken Bowl. Many health-conscious diners consider it one of the best options at BJ’s for staying on track without sacrificing taste.
If you want a dish that tastes indulgent but supports your nutrition goals, the BJ’s Mediterranean Chicken Bowl is a top choice.

Conclusion: Is BJ’s Mediterranean Chicken Bowl Worth It? Absolutely.

Whether you’re dining out or recreating it at home, the BJ’s Mediterranean Chicken Bowl delivers on all fronts — flavor, nutrition, balance, and satisfaction. It’s more than just a trendy menu item; it’s a smart, crave-worthy choice for anyone looking to eat well without sacrificing taste.

With lean grilled chicken, fresh Mediterranean vegetables, creamy hummus, tangy tzatziki, and hearty quinoa, this bowl has earned its place as a standout in BJ’s Enlightened Menu. For health-conscious food lovers, it checks every box: high protein, moderate carbs, healthy fats, and bright, clean flavors.

Even better, now you can enjoy a homemade version in under 35 minutes with simple ingredients and full customization. It’s perfect for weekly meal prep or serving guests something unique, vibrant, and nourishing.

Don’t miss our guide to spinach and feta pasta — another Mediterranean classic that pairs beautifully with this bowl or stands strong on its own.

So whether you’re a fan of BJ’s or a first-time explorer of Mediterranean cuisine, one thing is certain: the BJ’s Mediterranean Chicken Bowl belongs in your recipe rotation.

The Mediterranean Recipe

BJ’s Mediterranean Chicken Bowl: A Flavorful Dive into Health and Indulgence

BJ’s Mediterranean Chicken Bowl: A Flavorful Dive into Health and Indulgence

From Random Craving to Go-To Order: My BJ’s Bowl Obsession

Table of Contents

Description

Ingredients