Amazing 4-Step Chicken Bulgur Tabbouleh

If you’re tired of boring dinners but still need something fast and healthy, look no further than this Chicken Bulgur Tabbouleh! Seriously, this recipe brings that bright, zesty Mediterranean flavor right to your table in under an hour. I’m Anna, and I’m all about sharing simple, flavorful chicken recipes that make everyday cooking feel joyful, not like a chore.

I started focusing on meals like this because my own schedule got crazy busy, but I refused to compromise on taste. This isn’t some complicated dish; it’s just juicy, perfectly seasoned chicken sitting atop a nutty, herb-packed bulgur salad. Trust me, once you try this combination, you’ll be making this Chicken Bulgur Tabbouleh all summer long!

Gathering Your Ingredients for Chicken Bulgur Tabbouleh

Wow, this Chicken Bulgur Tabbouleh really sings when you use fresh ingredients, so let’s make sure we have everything laid out before we fire up the grill. Since this recipe makes four great servings, the measurements are spot on for a family dinner or meal prepping lunches for the week. Don’t skip prepping your veggies ahead of time; it makes assembly so much faster!

Here is what you need to pull together this amazing Mediterranean plate:

Component	Ingredient	Quantity
Chicken	Boneless skinless chicken breasts	4 (6 ounces each, 3/4 inch thick)
Bulgur Salad	Fine bulgur wheat	1 cup
Bulgur Salad	English cucumber	1, finely diced
Bulgur Salad	Medium tomatoes	2, seeded and finely diced
Bulgur Salad	Fresh parsley	1 cup, finely chopped
Bulgur Salad	Fresh mint leaves	1/4 cup, finely chopped
Bulgur Salad	Green onions	3, thinly sliced
Marinade/Dressing	Olive oil (for chicken)	3 tablespoons
Marinade/Dressing	Olive oil (for salad)	1/4 cup
Marinade/Dressing	Fresh lemon juice	1/4 cup

Chicken Marinade Components

For the chicken, we aren’t using anything too complicated, which is why it cooks up so fast! You’ll mix 3 tablespoons of olive oil with 2 teaspoons of dried oregano, 1 teaspoon of garlic powder, 3/4 teaspoon of salt, and 1/2 teaspoon of black pepper. Make sure you coat those four chicken breasts really well so every bite has that beautiful oregano flavor when it hits the heat.

Bulgur Salad Base and Fresh Produce

The salad is where all the freshness comes from. After you soak the bulgur, you need to mix in 1 cup of English cucumber that’s been finely diced—make sure you get the watery seeds out! Then add 2 medium tomatoes, also seeded and finely diced. Don’t be shy with the herbs: you’ll need 1 cup of fresh parsley and 1/4 cup of fresh mint, both finely chopped. Finish this base with 3 thinly sliced green onions.

Bright Lemon Herb Dressing

This dressing is super simple but packs a huge punch of flavor that pairs perfectly with the grilled chicken. You just need 1/4 cup of good quality olive oil and 1/4 cup of fresh lemon juice. We add 3/4 teaspoon of salt and 1/4 teaspoon of black pepper right into this mix before we toss it all together. It’s the brightness of that lemon that makes this Chicken Bulgur Tabbouleh so addictive!

Essential Equipment for Preparing Chicken Bulgur Tabbouleh

You don’t need a million gadgets for this recipe, which is great news for busy cooks! The most important thing here is getting a good sear on that chicken. You’ll absolutely need a grill or a grill pan—medium-high heat is key. Grab a sturdy, heatproof bowl because that’s where the bulgur soaks and the salad comes together.

Also, have your sharpest knife and cutting board ready for all that chopping. Having the right tools makes whipping up this fantastic Chicken Bulgur Tabbouleh so much less stressful!

Step-by-Step Instructions to Make Chicken Bulgur Tabbouleh

Okay, now for the fun part! Putting it all together. We’re moving fast, but we aren’t rushing the important steps, especially that bulgur soaking time. Follow these steps closely, and you will have a gorgeous plate of Chicken Bulgur Tabbouleh ready in no time. It’s all about timing the chicken rest perfectly with the salad assembly.

Preparing the Bulgur Wheat

First things first, let’s get that nutty bulgur ready. Put 1 cup of fine bulgur wheat into a heatproof bowl—don’t use plastic if you can help it. Pour 2 cups of boiling water right over the top. This is important: cover that bowl tightly, maybe with a plate or plastic wrap, and just let it sit for 20 minutes. Seriously, set a timer! After 20 minutes, uncover it, fluff it up gently with a fork, and make sure you drain off any extra liquid that didn’t get absorbed. We want fluffy bulgur, not mushy bulgur!

Seasoning and Grilling the Chicken

While the bulgur is soaking, we prep the star of the show. Preheat your grill or grill pan until it’s nice and hot—we are aiming for medium-high heat, around 450 degrees Fahrenheit. While it’s heating, mix up that oil and herb blend we talked about and coat those four chicken breasts thoroughly. Place them on the hot grill. You want about 6 to 7 minutes on the first side—don’t mess with them while they cook! Flip them over and cook another 6 to 7 minutes on the second side. The absolute most crucial thing is checking the temperature with a meat thermometer; it needs to hit 165 degrees Fahrenheit internally. Once it’s done, pull the chicken off the grill immediately, put it on a plate, and tent it loosely with foil. Let it rest for a full 5 minutes before you slice it.

Assembling the Fresh Bulgur Tabbouleh Salad

While the chicken is resting, jump straight into the salad assembly! In a big bowl, combine your drained, fluffed bulgur with all those beautiful, finely diced cucumber and seeded tomatoes. Toss in all those chopped fresh herbs—the parsley and mint—and the thinly sliced green onions. Now, drizzle that bright dressing (the 1/4 cup olive oil and lemon juice mix) over everything. Add the final 3/4 teaspoon salt and 1/4 teaspoon pepper. Toss it all really well so that lemon juice coats every grain of bulgur. Take a quick taste test here! This is your moment to add a tiny pinch more salt if you feel like the flavor needs a little lift.

Plating Your Perfect Chicken Bulgur Tabbouleh

Once the chicken has rested—and resting keeps it juicy—slice those breasts against the grain into nice strips. Now, it’s time to plate! Spoon a generous helping of that vibrant, fresh bulgur tabbouleh salad onto each plate. Lay those gorgeous, warm slices of grilled chicken right over the top. That’s it! You’ve made an incredible, healthy Chicken Bulgur Tabbouleh that tastes like a vacation dinner.

Tips for Perfecting Your Chicken Bulgur Tabbouleh Recipe

I’ve made this Chicken Bulgur Tabbouleh so many times that I’ve learned a few little tricks to make sure it comes out restaurant-quality every single time. It’s all about respecting the process, especially when dealing with lean chicken and delicate herbs. A couple of small adjustments can make a huge difference in the final flavor and texture!

Achieving Juicy Grilled Chicken

The secret to keeping this chicken unbelievably juicy is twofold: marinate it for at least 15 minutes (but no more than 2 hours!) and never, ever skip the resting step. When you pull that chicken off the grill at 165°F, those juices are still surging inside. If you cut it right away, all that moisture leaks out onto the cutting board, leaving you with dry meat. That 5-minute rest under the foil lets the fibers relax and reabsorb the liquid. Trust me, that resting time is non-negotiable for a perfect Chicken Bulgur Tabbouleh!

Herb Intensity and Substitutions

I always push for fresh parsley and mint because their flavor is unmatched—it’s what gives the tabbouleh its signature zing. If you absolutely must use dried herbs for the chicken marinade, remember that dried herbs are much more concentrated. Use about one-third the amount of dried oregano compared to fresh if you were using it. For the salad, if you can’t find fresh mint, you can omit it, but try to keep the parsley high. If you have to use dried parsley or mint in the salad, rehydrate them slightly in a teaspoon of the lemon juice before mixing them in, otherwise, they can taste dusty.

Quick Answers About Chicken Bulgur Tabbouleh

I get so many questions when people try this recipe for the first time! It’s exciting to see everyone loving this fresh way to eat dinner. Here are a few things people often ask me when they are planning their perfect batch of Chicken Bulgur Tabbouleh.

Can I prepare the bulgur salad ahead of time

Yes, you certainly can prep the bulgur salad ahead of time, which is a lifesaver on busy weeknights! However, I strongly suggest keeping the chicken completely separate until you are ready to eat. For the salad itself, mix everything together—bulgur, veggies, herbs, and dressing—but know that the bulgur will absorb even more liquid as it sits in the fridge. If you are making your Chicken Bulgur Tabbouleh a day ahead, you might want to stir in an extra tablespoon of lemon juice or olive oil right before serving to wake up the flavors and bring back some moisture.

What is the best way to cook the chicken if I do not have a grill

No grill pan or outdoor grill? No problem at all! You can get fantastic results just using a heavy skillet on your stovetop, which is basically pan-searing. Get that skillet nice and hot over medium-high heat, add a tiny splash of oil—maybe just a teaspoon—and cook the chicken just like you would on the grill. You’ll need to cook it for about 6 to 8 minutes per side, making sure to check that internal temperature of 165°F. It gives you a great crust, and you still get that delicious flavor profile for your Chicken Bulgur Tabbouleh!

Storing and Saving Leftover Chicken Bulgur Tabbouleh

We always have leftovers because this Chicken Bulgur Tabbouleh is so good for lunch the next day! The key to saving it well is keeping everything separate until the last minute. If you store the dressing mixed into the bulgur salad, the grains will get really soggy overnight, and nobody wants that, right?

So, keep the sliced chicken in one airtight container. Store the salad mixture (bulgur, veggies, herbs) in another. When you are ready to eat your leftovers, just toss the salad with a tiny splash of fresh lemon juice to wake it up, then top it with the chicken. You can eat the chicken cold, or if you want it warm, just pop the slices into a microwave-safe dish for about 30 seconds. It reheats beautifully and tastes almost as fresh as the first time!

Estimated Nutritional Data for Chicken Bulgur Tabbouleh

Remember, these numbers are just an estimate based on the ingredients listed for our four servings of Chicken Bulgur Tabbouleh. Since we are using fresh items and olive oil, the exact counts can shift a bit based on what you buy at the store, but this gives you a great general idea!

Nutrient	Amount Per Serving
Calories	480
Protein	42g
Fat	21g
Carbohydrates	38g

Share Your Chicken Bulgur Tabbouleh Experience

I truly hope this recipe helps you bring some easy, sunny Mediterranean flavor into your busy week! I’m so excited for you to try this amazing Chicken Bulgur Tabbouleh. Once you make it, please come back right here and leave me a star rating and tell me how it went!

Did you try the lemon zest addition? What’s your favorite part of this simple meal? I love hearing about your kitchen adventures! Check out more great ideas!

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