Welcoming you to my 6 day series called: 10, 20, 30 - 10 grams of fiber, 20 grams of protein, in 30(ish) minutes. Recently people have been discovering the beauty of protein and fiber, but I constantly see people prioritizing one or the other, when in reality, you should be having both. I wanted to create a series to show you that you can have both in a meal and be able to enjoy a delicious meal that doesn't take long to make.
So let's talk about fiber first - fiber comes our plant-based sources of foods, our fruits, vegetables, legumes, nuts, seeds, and whole grains. Our bodies do not digest fiber, so when fiber reaches the colon undigested, the trillions of bacteria that live in our gut microbiome will ferment the fiber and produce compounds called short-chain fatty acids (SCFAs). These play a key part in our gut health, but also our overall health and well being. SCFAs have a role in our immunity, inflammatory responses, and digestive health. Beyond our gut health, fiber helps support regularity (aka making sure you're going) and promotes satiety, ensuring you stay fuller for longer.
Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.
While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.
So, over the next two weeks, I'll be sharing 6 easy, balanced recipes that deliver 10 grams of fiber, 20 grams of protein, and come together in 30(ish) minutes—because eating well shouldn’t mean spending hours in the kitchen. Expect meals inspired by Mediterranean and Middle Eastern flavors that are gut-friendly, filling, and absolutely delicious.
Our 1st recipe of this six-day series: Greek Chicken & Chickpea Flatbread
My Greek Chicken & Chickpea Flatbread makes for a delicious and easy lunch or dinner idea when you're craving pizza, but want some added nutrients benefits as well. It’s packed with lean protein from the chicken and chickpeas, giving you the energy to stay full and satisfied. Plus, the fiber from the chickpeas supports gut health and keeps digestion on track. The best part? It comes together quickly using simple, wholesome ingredients. A whole-grain flatbread serves as the perfect base, while a blend of Mediterranean-inspired toppings—like marinated chicken, creamy tzatziki, and crispy vegetables like red onion and cucumber—adds layers of flavor and texture.
You can easily customize this flatbread by adding your favorite veggies, swapping in hummus for extra creaminess, or finishing it with a drizzle of olive oil for healthy fats. It’s a balanced, nutrient-dense twist on a classic comfort food that you’ll want to make again and again.
Why You'll Obsess Over This Greek Chicken & Chickpea Flatbread
This dinner recipe is a great way to end the day because it's quick and easy to make - remember all of my recipes during this series take less than 30 minutes to make. This recipe is customizable too, you can add any other toppings you want or omit any you want.
Quick & Easy: Ready in just 30 minutes, this recipe is perfect for after a long, busy day or when you want something filling without spending much time in the kitchen.
Healthy & Nutritious: With healthy fats from the tzatziki and olive oil, protein from chicken, chickpeas, and tzatziki, carbs from the flatbread, and fiber from the vegetables, naan, and chickpeas, this dish is a balanced breakfast option.
Customizable: Make this recipe your own and adjust the toppings to your liking.
Yields: 1
Portion: 1 naan
Prep time: 10 minutes
Total time: 30 minutes
Ingredients:
Chicken:
3 oz chicken breast, flattened
Salt & black pepper to taste
1/4 tsp garlic powder
1/4 tsp lemon pepper
1/2 tsp paprika
Chickpeas:
1/2 cup canned chickpeas, rinsed & drained
Salt to taste
1/4 tsp lemon pepper
1/4 tsp garlic powder
Tzatzkiki:
1 cup plain Greek yogurt (full-fat or low-fat)
1/3 cup cucumber, finely grated (peeled if desired)
1 tbsp lemon juice
1 small garlic clove, grated
1 tbsp fresh dill, finely chopped
1 tbsp fresh parsley, finely chopped
1 tbsp extra virgin olive oil
1/4 tsp salt or to taste
½ cucumber, thinly sliced
1 radish, thinly sliced
5 cherry tomatoes, thinly sliced in halves
Thinly sliced red onion to garnish
1 Stonefire whole wheat naan
Fresh dill to garnish
Drizzle of extra virgin olive oil to garnish
Tips for Customizing Your Greek Chicken & Chickpea Flatbread
Switch the base out: if you don't like tzatziki, swap it out for hummus. Feel free to use store bought hummus to quicken the process or use my recipe.
Make it spicier: want to add an extra kick of flavor? Top the flatbread with harissa or hot sauce of choice.
Add more veggies: feel free to swap out the tomato and cucumber and add cooked vegetables instead if you would like, such as broccoli or cauliflower.
Dairy-free option: living a dairy-free lifestyle? Swap out the tzatziki for hummus or plain tahini.
*Vegetarian/Vegan Swaps:
½ cup chickpeas = ~7g protein
1 cup chickpeas = ~14g protein
Tip: To boost protein without adding chicken, try combining chickpeas with:
75g tofu (¼ block) = ~10g protein
2 tbsp nutritional yeast = ~5g protein
Instructions:
Season the chicken & chickpeas: Preheat oven to 400. On a baking sheet lined with parchment paper, season chicken breast and chickpeas accordingly. Toss chicken and chickpeas with olive oil. Season chicken with salt, black pepper, garlic powder, lemon pepper, and paprika. Season chickpeas with salt, lemon pepper, and garlic powder. Mix well. Bake in the oven for 20 minutes or until the chickpeas are crispy and chicken is white on the inside.
Prep the tzatziki : combine all ingredients into bowl and mix well. Set aside.
Prep vegetables: prep cucumber, radish, red onion, and cherry tomatoes and set aside.
Assemble the flatbread: Spread tzatziki across flatbread as the base layer. Layer the seasoned, sliced chicken and chickpeas, followed by cucumber, radish, red onion, and cherry tomatoes. Top with more tzatziki.
Serve: drizzle with a little more olive oil, sprinkle fresh dill, and serve immediately. Enjoy!
Recipe Notes:
Add different toppings: Feel free to swap out the tomato and cucumber and add cooked vegetables instead if you would like, such as broccoli or cauliflower. Use marinated sumac onions if you would like to enjoy an extra kick of flavor instead of using raw red onion slices.
Use different spread: if you do not enjoy tzatziki, please feel free to use hummus or plain tahini instead.
Use a different flatbread: if you do not have access to this naan, please feel free to make your own flatbread, use a different brand, or use a pizza crust instead, such as the Eat Banza plain crust pizza.
Season to your liking: when it comes to the chicken and chickea seasonings, I do not measure accurately, I season to taste. You can follow those measurements or season to what feels right.
Frequently Asked Questions
What can I serve with Greek Chicken & Chickpea Flatbread: This is completely up to you and what theme you have going on around the dish. The dish is filling on its own, but you can pair it with a light green salad, extra roasted vegetables, or if you're having people over feel free to pair it with similar themed appetizers such as seared halloumi, hummus and pita bread, fattoush salad.
What if I'm vegetarian?: Please feel free to opt out of the chicken breast and enjoy the flatbread with the tzatziki and chickpeas only.
What if I have leftover tzatziki: since it's freshly made, the tzatziki will only last up to 3 days, so make sure to enjoy it before it goes bad! Add to salads or make another flatbread!
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