Lebaneselunch chicken lebanese shawarma bulgur high-protein freeze-ready batch dairy-free

Lebanese Shawarma Chicken Fillet & Bulgur Bowl

Name: Lebanese Shawarma Chicken Fillet & Bulgur Bowl
Prep time: 25 min
Total time: 55 min
Yield: 6 servings — eat 4, freeze 2
Cuisine: Lebanese
Ingredients: 1.2 kg Chicken breast fillets, sliced into long strips ~2cm; 2½ tbsp Baharat Spice Blend; 2 lemons + 1 zest Lemon juice + zest; 4 cloves Garlic, minced; 4 tbsp Olive oil; 1 tsp Ground turmeric; 300 g Coarse bulgur wheat; 1½ cups Cherry tomatoes, halved; 1 medium Cucumber, diced; ½ Red onion, very thinly sliced; large handful Flat-leaf parsley, chopped; 3 tbsp + 1 lemon + 3 tbsp Tahini + lemon juice + water (drizzle)

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4.8 · (50 ratings)

restaurant6 servings — eat 4, freeze 2

schedulePrep 25 min

bolt510 kcal

Yield6 servings — eat 4, freeze 2

Calories510 kcal

Prep Time25 min

Cost/Serving

~$4.33 CAD per serving (estimate)

Ingredients

1.2 kgChicken breast fillets, sliced into long strips ~2cm
2½ tbspBaharat Spice Blend
2 lemons + 1 zestLemon juice + zest
4 clovesGarlic, minced
4 tbspOlive oil
1 tspGround turmeric
300 gCoarse bulgur wheat
1½ cupsCherry tomatoes, halved
1 mediumCucumber, diced
½Red onion, very thinly sliced
large handfulFlat-leaf parsley, chopped
3 tbsp + 1 lemon + 3 tbspTahini + lemon juice + water (drizzle)

Nutrition / serving

Calories510 kcal
Protein48 g
Carbs44 g
Fat15 g
Fiber7 g

Cost Estimate

~$4.33 CAD per serving (estimate)

Last updated: September 2026

Instructions

01 check_circle

Marinate chicken

Whisk marinade ingredients. Add chicken strips, toss to coat. Cover and refrigerate minimum 30 min (overnight = deeper flavour).

02 check_circle

Cook bulgur

Place 300 g bulgur in a large bowl. Pour 540 ml just-boiled water over. Cover tightly with a plate and steam 20 min. Fluff with fork. Season with salt and olive oil drizzle.

03 check_circle

Make tahini drizzle

Whisk tahini, lemon juice, and water until smooth and pourable. Season with salt.

04 check_circle

Cook chicken

Heat skillet or grill pan over medium-high. Cook marinated chicken in batches — 3–4 min per side until deeply golden and cooked through (74°C). Rest 3 min.

05 check_circle

Assemble & portion

Bulgur base → cherry tomatoes, cucumber, and red onion alongside → chicken on top → tahini drizzle → fresh parsley → lemon wedge. Divide into 6. Freeze 2.

ac_unit

Freeze & Reheat

Freeze & Reheat Freeze chicken strips and bulgur separately. Bulgur reheat with 2 tbsp water at 70% microwave power. Chicken at 70% power 3 min. Make fresh cucumber and tomato when serving. Freeze up to 3 months.

Chef's Cool Facts

Overnight Marinating

Traditional shawarma is cooked on a rotating spit for hours. Overnight marinating in baharat achieves similar spice depth — fat-soluble aromatic compounds need time to penetrate.

What is Bulgur?

Bulgur is par-cooked, dried, and cracked wheat — one of the fastest whole grains to prepare (no boiling, just steam). Lower glycaemic index than white rice and roughly 3× the fibre.

Complete Amino Acids

Tahini provides all essential amino acids and is particularly rich in methionine — an amino acid that plant proteins are often deficient in.