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Easy Flavor-Packed Greek Chicken Meal Prep Bowls

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A quick and healthy Greek chicken meal prep bowl featuring juicy marinated chicken, fresh veggies, quinoa or rice, and creamy homemade tzatziki sauce. Perfect for busy weeknights or meal prepping lunches.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts (or thighs for extra juiciness)
  • 3 cloves garlic, minced
  • 1/4 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice (about 2 lemons)
  • 2 tsp dried oregano
  • 1 tsp ground cumin (optional)
  • Salt and freshly ground black pepper, to taste
  • 1 1/2 cups cooked quinoa or brown rice
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved (optional)
  • 1 cup chopped romaine or mixed greens
  • 1 cup Greek yogurt (full-fat)
  • 1/2 cucumber, grated and excess water squeezed out
  • 2 cloves garlic, minced
  • 1 tbsp fresh dill, finely chopped (or 1 tsp dried)
  • 1 tbsp fresh lemon juice
  • Salt and pepper, to taste

Instructions

  1. In a large bowl, combine olive oil, lemon juice, minced garlic, oregano, cumin (if using), salt, and pepper. Whisk well. Add chicken breasts, turning to coat evenly. Cover and refrigerate for at least 20 minutes, ideally up to 2 hours.
  2. While the chicken marinates, prepare quinoa or brown rice according to package instructions. Rinse quinoa well before cooking. Set aside to cool slightly.
  3. Grate half a cucumber using a box grater, then squeeze out excess water using a clean kitchen towel or paper towels. In a small bowl, mix Greek yogurt, grated cucumber, minced garlic, chopped dill, lemon juice, salt, and pepper. Stir until smooth. Refrigerate until ready to serve.
  4. Dice cucumber, halve cherry tomatoes, thinly slice red onion (soak in cold water for 10 minutes if desired), and pit and halve Kalamata olives.
  5. Heat a non-stick or cast iron skillet over medium-high heat. Add chicken breasts and cook 5-7 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove and let rest for 5 minutes before slicing.
  6. Divide cooked quinoa or rice evenly into 4 meal prep containers. Layer with chopped veggies and greens. Slice chicken into strips and arrange on top. Add a generous dollop of tzatziki sauce to each bowl.
  7. Cover containers and store in the fridge for up to 4 days. When ready to eat, enjoy cold or reheat chicken and grains gently in the microwave, adding fresh tzatziki after warming.

Notes

Marinate chicken for at least 20 minutes or up to 2 hours for best flavor. Let chicken rest after cooking to lock in juices. Squeeze excess water from grated cucumber to keep tzatziki thick. Soak red onions in cold water to mellow sharpness. Use a meat thermometer to avoid overcooking chicken.

Nutrition

Keywords: Greek chicken, meal prep, healthy lunch, tzatziki sauce, quinoa, Mediterranean, easy dinner, chicken bowls

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