Lemon Tahini Protein Bowls

Written by Philippa Bebbington, MS, RD

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.

Philippa Bebbington, MS, RD

Philippa Bebbington is a Registered Dietitian, licensed in both New Jersey and South Carolina, with a Master of Science degree and more than 25 years of experience in nutrition and wellness. She is the founder of Nourish by Phil and the creator of Phil Knows Food.

With a focus on gut health, hormone balance, metabolic health, and anti-inflammatory nutrition, Philippa helps individuals reduce inflammation, support a healthier metabolism, improve their relationship with food, and build sustainable habits for long-term health.

Blending evidence-based nutrition science with a personalized, practical approach, Philippa believes that lasting change is about progress, not perfection. Her signature REBOOT philosophy empowers clients to RESET their metabolism, REFUEL their bodies, REWIRE their mindset, and reclaim their health, one nourishing step at a time.

Previous

A Lighter Take on a Classic: Slow Cooker Turkey Corned “Beef” & Cabbage
Next

The Power Blend Smoothies