Greek Chicken Meal Prep Bowls – Fresh, Flavorful, and Ready for the Week
If you’re tired of bland lunches, these Greek Chicken Meal Prep Bowls will change your week. They’re bright, herby, and packed with crisp veggies and juicy, marinated chicken. You get bold flavor, balanced nutrition, and a meal that actually tastes better the next day.
They’re simple to assemble, hold up well in the fridge, and make weekday eating feel easy. No complicated steps, just clean ingredients and satisfying textures.
Ingredients
Method
- Make the marinade: In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, thyme, salt, pepper, paprika, and red pepper flakes if using.
- Marinate the chicken: Slice breasts into even cutlets or use thighs whole. Add chicken to a zip-top bag or bowl and pour in marinade. Toss to coat. Marinate at least 30 minutes, ideally 2–4 hours. Overnight is even better.
- Cook your base: While the chicken marinates, cook rice, quinoa, or couscous according to package directions. Fluff and let it cool slightly so it doesn’t steam the veggies later.
- Prep the veggies: Chop cucumber, halve cherry tomatoes, thinly slice red onion, and dice the red bell pepper if using. Toss with a pinch of salt, a drizzle of olive oil, and a squeeze of lemon. Stir in chopped parsley or dill.
- Cook the chicken: Heat a large skillet or grill pan over medium-high heat. Add a light drizzle of oil. Cook chicken 4–6 minutes per side (cutlets) or 6–8 minutes per side (thighs), until browned and cooked through. Internal temp should reach 165°F (74°C).
- Rest and slice: Transfer chicken to a plate and rest 5 minutes. Slice into strips or cubes to fit your containers.
- Assemble the bowls: Divide the grain base among 4 meal prep containers. Add sliced chicken, veggie mixture, olives, and feta. Spoon tzatziki into a small sauce cup or add on the side. Add lemon wedges if you like.
- Cool before sealing: Let everything come to room temp for 10–15 minutes so condensation doesn’t make the bowls soggy.
- Seal and store: Close containers and refrigerate. Keep tzatziki separated if you prefer a crisper texture.
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Get Your Program TodayWhat Makes This Recipe So Good
- Big flavor with simple ingredients: Lemon, garlic, oregano, and olive oil bring classic Greek vibes without fuss.
- Meal prep friendly: The chicken stays juicy, the veggies stay crisp, and the bowls taste great for up to 4 days.
- Customizable base: Use rice, quinoa, couscous, or greens based on your goals and what you have on hand.
- Balanced and satisfying: Protein-rich chicken, fiber-filled veggies, and healthy fats from olives and feta keep you full.
- Fresh and colorful: Tomatoes, cucumbers, and red onions add crunch and brightness to every bite.
Shopping List
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts or thighs
- Marinade: 3 tablespoons olive oil, zest and juice of 1 large lemon, 3–4 garlic cloves (minced), 1.5 teaspoons dried oregano, 1 teaspoon dried thyme, 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1/2 teaspoon paprika, optional pinch red pepper flakes
- Grain or base: 3 cups cooked brown rice, white rice, quinoa, or couscous (about 1 cup dry)
- Veggies: 1 English cucumber, 1 pint cherry tomatoes, 1 small red onion, 1 red bell pepper (optional), 1/4 cup chopped fresh parsley or dill
- Olives & feta: 1/2 cup pitted Kalamata olives, 1/2 cup crumbled feta
- Tzatziki or dressing: 3/4 cup store-bought tzatziki or homemade (Greek yogurt, cucumber, lemon, garlic, dill)
- Optional add-ons: 1 can chickpeas (drained and rinsed), lemon wedges, baby spinach or arugula
Step-by-Step Instructions
- Make the marinade: In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, thyme, salt, pepper, paprika, and red pepper flakes if using.
- Marinate the chicken: Slice breasts into even cutlets or use thighs whole. Add chicken to a zip-top bag or bowl and pour in marinade.
Toss to coat. Marinate at least 30 minutes, ideally 2–4 hours. Overnight is even better.
- Cook your base: While the chicken marinates, cook rice, quinoa, or couscous according to package directions.
Fluff and let it cool slightly so it doesn’t steam the veggies later.
- Prep the veggies: Chop cucumber, halve cherry tomatoes, thinly slice red onion, and dice the red bell pepper if using. Toss with a pinch of salt, a drizzle of olive oil, and a squeeze of lemon. Stir in chopped parsley or dill.
- Cook the chicken: Heat a large skillet or grill pan over medium-high heat.
Add a light drizzle of oil. Cook chicken 4–6 minutes per side (cutlets) or 6–8 minutes per side (thighs), until browned and cooked through. Internal temp should reach 165°F (74°C).
- Rest and slice: Transfer chicken to a plate and rest 5 minutes.
Slice into strips or cubes to fit your containers.
- Assemble the bowls: Divide the grain base among 4 meal prep containers. Add sliced chicken, veggie mixture, olives, and feta. Spoon tzatziki into a small sauce cup or add on the side.
Add lemon wedges if you like.
- Cool before sealing: Let everything come to room temp for 10–15 minutes so condensation doesn’t make the bowls soggy.
- Seal and store: Close containers and refrigerate. Keep tzatziki separated if you prefer a crisper texture.
How to Store
- Refrigerator: Store bowls in airtight containers for up to 4 days. Keep tzatziki in a separate cup if possible.
- Freezer: Freeze chicken and grains only (no fresh veggies or dairy).
They’ll keep up to 2 months. Thaw overnight, then add fresh toppings.
- Reheating: Warm chicken and grains in the microwave for 60–90 seconds. Add fresh veggies and tzatziki after reheating to keep things crisp and creamy.
Why This is Good for You
- High-quality protein: Chicken supports muscle maintenance and keeps you satisfied between meals.
- Healthy fats: Olive oil and olives bring heart-healthy monounsaturated fats.
- Fiber and micronutrients: Cucumbers, tomatoes, and onions provide fiber, vitamin C, potassium, and antioxidants.
- Balanced macros: Protein + complex carbs + fats creates steady energy and fewer cravings.
- Lower sodium control: Making it at home lets you adjust salt, especially with olives and feta in the mix.
What Not to Do
- Don’t skip the rest time: Cutting hot chicken right away dries it out.
Rest for juicier slices.
- Don’t store wet and dry together if you want crunch: Keep tzatziki and lemon juice separate until serving.
- Don’t over-marinate in too much acid: More than 24 hours in a very lemony marinade can make the texture mealy.
- Don’t overcrowd the pan: Cook chicken in batches for proper browning and even cooking.
- Don’t pack hot food into containers: Let it cool slightly to avoid condensation and sogginess.
Variations You Can Try
- Greek chicken with potatoes: Swap the grain for roasted lemon potatoes with oregano and garlic.
- Low-carb bowl: Use cauliflower rice or a big bed of greens like romaine or arugula.
- Add legumes: Toss in chickpeas or white beans for extra fiber and plant-based protein.
- Herb swap: Use fresh oregano or dill instead of dried for a brighter, softer flavor.
- Spice it up: Add extra red pepper flakes or a pinch of smoked paprika for warmth.
- Dairy-free: Skip feta and use a dairy-free yogurt for tzatziki, or dress with lemon and olive oil.
- Buddy bowl: Make one with salmon or tofu using the same marinade. Adjust cook time accordingly.
FAQ
Can I use chicken thighs instead of breasts?
Yes. Thighs stay extra juicy and are forgiving if slightly overcooked.
Just cook a bit longer and check that the internal temperature hits 165°F.
How long should I marinate the chicken?
Aim for at least 30 minutes and up to 24 hours. Two to four hours is the sweet spot for flavor without changing the texture too much.
What can I use instead of tzatziki?
A quick lemon-garlic yogurt sauce works, or simply dress with olive oil, lemon juice, salt, pepper, and a little dried oregano.
Do the veggies get soggy?
Not if you keep wet components separate and avoid over-salting ahead of time. You can also pack tomatoes and cucumbers in a separate cup and combine at mealtime.
Is this recipe gluten-free?
It is if you use rice or quinoa and gluten-free tzatziki.
Couscous is not gluten-free, so swap it out if needed.
Can I make this without dairy?
Absolutely. Skip the feta and use a dairy-free yogurt for the sauce, or go with a simple vinaigrette.
What containers work best?
Use 3–4 cup BPA-free containers with a separate sauce cup. Glass containers reheat well and keep odors at bay.
How many servings does this make?
This setup makes about 4 bowls, depending on portion sizes.
Double the recipe for a full week for two people.
Wrapping Up
These Greek Chicken Meal Prep Bowls deliver bold flavor and balanced nutrition without extra effort. With a zesty marinade, crisp veggies, and creamy tzatziki, they’re the kind of meal you’ll look forward to eating. Prep a batch on Sunday, and you’ll have fresh, satisfying lunches ready to go.
Keep the sauce on the side, pack a lemon wedge, and you’re set for the week.
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