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Hummus Crusted Chicken - Mediterranean Bowl

This hummus-crusted chicken bowl is so good, healthy, and flavorful! It is perfect for lunch or dinner. It takes less than 30 minutes, and it's full of protein and veggies. And one of the other great things about this recipe is its versatility. You don't need to eat it as a bowl if that's not what you're feeling - you could use this as a gluten-free, healthy alternative to chicken tenders!

Ingredients for your follicular phase: chicken, pickles, and avocado. During the follicular phase, your metabolism naturally slows down, so you want to eat foods that are easy to digest and aid liver detoxification to ensure estrogen buildup doesn't occur in the gut.

Chicken is a follicular phase food because it is high in choline, which is an important mineral for fertility. It is also high in vitamin Bs and minerals such as zinc - which is needed for follicle development- and magnesium - which is important for metabolizing estrogen. Since magnesium is at its lowest during the follicular phase, it's important to maintain healthy levels of it at this time. Lastly, chicken is high in protein (even more so than beef!) which helps regulate blood sugar levels. But also, your body is most easily going to build muscle during this part of the cycle, so load up on protein to ensure you're providing your body with what it needs!

Pickles (and other fermented foods like kimchi) are great additions to your follicular meals because they are high in probiotics, which are important to maintaining a healthy estrobolome (gut microbiome). A healthy microbiome allows our bodies to effectively eliminate estrogen!

Avocado is a great source of healthy fats, with high levels of Omega-3s, which are shown to reduce FSH levels and are anti-inflammatory which helps curb inflammation. They are also associated with increased progesterone levels, promote ovulation, and optimize hormone levels. They are also very high in fiber, which helps our bodies flush out excess estrogen.


Hummus Crusted Chicken - Mediterranean Bowl

Serves: 2 Active Time: 15 minutes Total Time: 35 min



Hummus crusted Chicken

  • 4 tbsp hummus

  • pinch of paprika

  • 2 chicken breasts, or thighs

Israeli Salad:

  • 2 tomatoes

  • 1 cucumber

  • onion

  • 2 mini bell peppers

  • olive oil to taste

  • lemon to taste

Serve with:

  • Pickles

  • Avocado

  • French Fries/Potatoes

  • Tahini

  • Zhoug

  • Arugula


1. In a small bowl, add paprika to your hummus. Mix it together then scoop it on top of your chicken, and use your hands to evenly spread it across the chicken

2. Put it in the air fryer (or oven) at 425° for 20-25 minutes. I added French fries into the air fryer too since they took the same amount of time to cook

3. While that’s cooking, chop your veggies and make a salad. Optional to add some olive oil and lemon to the salad

4. Assemble the bowl by putting a base layer of arugula, the cooked hummus-crusted chicken, Israeli salad, onions, pickles, Zhoug, and tahini.


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