Lemon Tahini Protein Bowls
Lemon Tahini Chicken Bowl | High-protein • Anti-inflammatory • Gluten-free
Serves: 4
Ingredients
1½ lb chicken breast or thighs
2 tbsp olive oil
Zest + juice of 1 lemon
2 cloves garlic, minced
1 tsp smoked paprika
1 tsp cumin
½ tsp turmeric
Salt & pepper
Bowl Base (for all versions):
1 cup cooked quinoa or lentils
2 cups roasted broccoli or Brussels sprouts
1 red bell pepper, sliced
1–2 cups leafy greens (kale or arugula)
Instructions
Marinate chicken with oil, lemon, spices, garlic, salt & pepper. Roast or grill until cooked through. Slice and build bowl with base ingredients. Drizzle with lemon tahini sauce.
Lemon Tahini Chickpea Bowl (Vegetarian) | High-fiber • Plant-forward • Dairy-free
Swap the Protein
2 cans chickpeas, rinsed & dried
2 tbsp olive oil
Zest + juice of 1 lemon
1 tsp smoked paprika
1 tsp cumin
½ tsp turmeric
Salt & pepper
Instructions
Roast at 400°F for 25–30 minutes until lightly crisp. Build bowl same as above.
Lemon Tahini Drizzle (All Versions)
⅓ cup tahini
Juice of 1 lemon
1 small clove garlic, grated
2–4 tbsp warm water
Pinch of salt
Whisk until smooth and pourable.
What Your Plate Looks Like
½ plate: Fiber-rich vegetables + greens
¼ plate: Protein (chicken or chickpeas)
¼ plate: Smart carbs (quinoa or lentils)
Healthy fats: Olive oil + tahini
Phil Knows Food rule: Protein first. Fiber always. Quality over quantity.
Vegan Tips
Use chickpeas or lentils as written
Add hemp seeds or pumpkin seeds for a protein boost
Optional: swap quinoa for farro-free option like millet or rice if tolerated
Ensure tahini is 100% sesame (no added oils or sugar)
Low-FODMAP Modifications
Replace chickpeas with firm tofu or tempeh
Use garlic-infused olive oil instead of garlic
Choose quinoa or rice over lentils
Limit chickpeas to ½ cup per serving if tolerated
Stick to low-FODMAP veggies: bell peppers, spinach, zucchini, carrots
Why This Is a Phil Knows Food Recipe
High protein + high fiber
Anti-inflammatory ingredients
Blood sugar–friendly
Flexible for autoimmune & gut sensitivity
Easy to prep, repeat, and enjoy
This bowl, in every version, is exactly how we help clients implement the new food guide pyramid inside Phil’s 30-Day REBOOT and Cracking The Food Code: simple frameworks, real food, and habits that actually stick.
