Name: Mediterranean Chicken Stir Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1.5 lbs chicken breasts, boneless & skinless, cut into bite-sized pieces (Substitute with thighs for juicier results.); 3 tbsp extra virgin olive oil, divided (Use avocado oil if preferred.); to taste Salt & black pepper (Adjust according to preference.); 2 medium zucchini, sliced into half-moons; 2 red bell peppers, diced into chunks; 1 large red onion, sliced into strips; 2 cups cherry tomatoes, halved (Roma tomatoes can be used if halved.); 1 cup Kalamata olives, pitted and halved (Green olives can work; reduce added salt.); 4 cloves garlic, minced; 1/4 cup sun-dried tomatoes, chopped (Packed in oil: drain and reserve oil for flavor; dry-packed: soak in warm water for 10 minutes.); 2 tsp dried oregano; 1 tsp dried basil; 1/2 tsp dried thyme; 1/2 cup feta cheese, crumbled (Vegan feta can be used for dairy-free.); 2 tbsp fresh parsley, chopped (Optional garnish.)

I first tried this Mediterranean chicken stir fry on a hectic weeknight and it instantly became a go-to: bright tomatoes, tangy olives, and salty feta finish the seared chicken perfectly. It cooks in one pan, comes together in about 30 minutes, and feels like a Mediterranean dinner you’d order out—only fresher. If you enjoy quick, healthy chicken dinners, you’ll also like this collection of chicken dishes.

Why you’ll love this dish

This recipe hits several common weeknight needs: it’s fast, low-fuss, and full of bold flavors. The combination of sun-dried tomatoes, Kalamata olives, and crumbled feta gives salty-umami notes, while lemon and fresh parsley lift the whole plate. It’s versatile enough for family dinners, meal prep for the week, or a casual dinner party when you want something impressive but not complicated.

"A bright, pantry-friendly weeknight meal—easy, colorful, and my whole family asks for seconds." — Home cook review

Beyond taste, it’s balanced: lean protein, veg-forward, and easy to portion-control. If you want lower-carb dinners, skip a grain and serve it over greens; if you need more bulk, toss with orzo or rice.

Step-by-step overview

Prep everything first: chop vegetables and measure spices.
Sear the seasoned chicken in two batches until golden and cooked.
Sauté onion, garlic, and the remaining vegetables until just tender.
Return the chicken to the pan, add sun-dried tomatoes, olives, herbs, and lemon juice.
Finish with crumbled feta and parsley and serve immediately.

This quick roadmap helps you cook confidently and prevents overcooking the chicken or steaming the vegetables.

What you’ll need

1.5 lbs chicken breasts, boneless & skinless — cut into bite-sized pieces (substitute thighs for juicier results).
3 tbsp extra virgin olive oil, divided (use avocado oil if preferred).
Salt & black pepper, to taste.
2 medium zucchini, sliced into half-moons.
2 red bell peppers, diced into chunks.
1 large red onion, sliced into strips.
2 cups cherry tomatoes, halved (Roma tomatoes are OK if halved).
1 cup Kalamata olives, pitted and halved (green olives can work; reduce added salt).
4 cloves garlic, minced.
1/4 cup sun-dried tomatoes, chopped (packed in oil: drain and reserve oil for flavor; dry-packed: soak in warm water 10 minutes).
2 tsp dried oregano.
1 tsp dried basil.
1/2 tsp dried thyme.
1 lemon, juice only (add zest if you like extra brightness).
1/2 cup feta cheese, crumbled (or vegan feta for dairy-free).
2 tbsp fresh parsley, chopped (optional garnish).

Notes: Taste as you go with salt because olives and feta contribute a lot of briny flavor. If you prefer less salt, rinse the olives briefly.

Step-by-step instructions

Prep: Chop all vegetables and mince the garlic. Pat the chicken pieces dry and season with salt, pepper, and 1 tsp oregano.
Heat 1.5 tbsp olive oil in a large skillet over medium-high heat. When hot, add half the chicken in a single layer. Sear until golden, about 3 minutes per side. Transfer to a plate. Repeat with remaining chicken and oil. Chicken should reach 165°F (74°C) internal or be opaque throughout.
Reduce heat to medium. Add remaining 1.5 tbsp olive oil to the pan. Sauté the red onion until softened, about 3–4 minutes. Add garlic and cook 30 seconds until fragrant.
Add zucchini and red bell pepper. Sauté for 4–5 minutes until vegetables are tender-crisp. Add cherry tomatoes and cook 2 more minutes—tomatoes should soften but not collapse entirely.
Return chicken to the skillet. Stir in sun-dried tomatoes, olives, dried basil, thyme, and remaining oregano. Toss to combine and heat through.
Remove from heat and squeeze lemon juice over the mixture. Sprinkle crumbled feta and chopped parsley on top. Taste and adjust seasoning. Serve immediately.

Short, confident steps keep the pan hot and ingredients vibrant.

Best ways to enjoy it

This stir fry is flexible. Serve ideas:

Over plain or herbed rice for a simple family dinner.
Toss with cooked orzo or whole-wheat couscous for Mediterranean comfort.
Spoon over a bed of baby spinach or mixed greens for a lighter, low-carb plate.
Wrap in warm pita with extra feta and a drizzle of plain yogurt or tzatziki.

For a full menu night, pair it with a green salad and crusty bread—or explore complementary ideas in our delicious dinner recipes collection.

Storage and reheating tips

Refrigerate: Cool to room temperature (within 2 hours), then store in an airtight container for up to 3–4 days.
Freeze: Place cooled stir fry in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating. Note: zucchini can soften after freezing; for best texture, freeze chicken and tomatoes separately if possible.
Reheat: Warm gently in a skillet over medium heat until steaming, or microwave in 30–45 second bursts, stirring between. Reheat to at least 165°F (74°C) for safety. Add a splash of olive oil or lemon juice when reheating to refresh flavors.

Always use clean utensils when serving leftovers to avoid cross-contamination.

Pro chef tips

Dry the chicken well before searing. Moisture prevents browning.
Don’t crowd the pan when searing chicken—work in batches so each piece gets a golden crust.
Reserve pan fond (browned bits) — they carry flavor. Deglaze briefly with a splash of water or white wine if needed.
Add feta off the heat to keep its texture and prevent melting into a greasy puddle.
If sun-dried tomatoes are oil-packed, use a teaspoon of that oil for extra flavor and reduce the added olive oil slightly.
Taste before adding salt—olives and feta add brininess.

Creative twists

Greek-style bowl: Serve over quinoa and add cucumber slices and dollops of tzatziki.
Make it spicy: Add a pinch of red pepper flakes when sautéing garlic.
Pescatarian swap: Replace chicken with large shrimp; cook shrimp 2–3 minutes per side.
Vegetarian option: Omit chicken and add chickpeas or firm tofu (pan-fry first for texture).
Creamy finish: Stir in a tablespoon of cream or Greek yogurt off the heat for a richer sauce.
Herb swap: Use fresh thyme and oregano if you have them; add at the end for brightness.

Common questions

Q: How long does this take from start to finish?
A: Active prep is about 10–15 minutes (chopping). Cook time is roughly 12–15 minutes, so plan for ~30 minutes total.

Q: Can I use chicken thighs instead of breasts?
A: Yes. Thighs are more forgiving and stay juicier. Cut into similar-sized pieces and cook until they reach 165°F (74°C).

Q: Is this recipe gluten-free?
A: Yes — all ingredients listed are naturally gluten-free. Watch any packaged sun-dried tomatoes or feta for additives if you need strict gluten-free certification.

Q: Can I make this ahead for meal prep?
A: You can. Store in the fridge up to 3–4 days. Reheat gently so zucchini and tomatoes don’t become mushy. Alternatively, keep vegetables separate from chicken and combine when reheating.

Q: How can I reduce the saltiness?
A: Use fewer olives or rinse them briefly under water. Substitute low-sodium feta or reduce the feta amount and taste before adding more salt.

Q: Can I freeze the finished dish?
A: Yes, for up to 2 months. Texture of zucchini will soften; to preserve texture, freeze chicken and add freshly cooked vegetables when reheating.

Q: What internal temperature should the chicken reach?
A: 165°F (74°C). Use an instant-read thermometer in the thickest piece to verify doneness.

Q: Any substitutions for sun-dried tomatoes?
A: Roasted red peppers or a spoon of tomato paste mixed with a little water can mimic the concentrated sweetness.

Final thoughts

This Mediterranean chicken stir fry is an easy, flavorful weeknight winner—quick to cook, adaptable, and crowd-pleasing. Try it once, tweak the ingredients to your taste, and leave a note below about your favorite variation.