🥗 Greek Chicken Meal Prep Bowls

Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: ~35 minutes

A fresh, flavorful, high-protein meal prep idea inspired by classic Greek flavors—juicy marinated chicken, fluffy rice or quinoa, crisp veggies, and creamy tzatziki.

⭐ Ingredients

For the Chicken Marinade

• 1 ½ lbs (680 g) boneless, skinless chicken breasts (or thighs)

• 3 tbsp olive oil

• 2 tbsp lemon juice (fresh)

• 1 tbsp red wine vinegar

• 3–4 cloves garlic, minced

• 1 tsp dried oregano

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

For the Bowl Components

• 2 cups cooked rice or quinoa (your choice)

• 1 large cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ red onion, thinly sliced

• ½ cup Kalamata olives (optional)

• ½ cup feta cheese, crumbled

• Fresh parsley or dill (optional, for garnish)

For the Tzatziki (optional but recommended!)

• 1 cup Greek yogurt

• ½ cucumber, grated and squeezed dry

• 1 tbsp lemon juice

• 1 clove garlic, minced

• Salt & pepper to taste

• 1 tbsp fresh dill (optional)

🍳 Instructions

1. Marinate the Chicken

1. In a bowl, mix olive oil, lemon juice, red wine vinegar, garlic, oregano, paprika, salt, and pepper.

2. Add chicken and coat well.

3. Marinate for at least 20 minutes, or up to 12 hours for deeper flavor.

2. Cook the Chicken

Option A: Stove

• Heat a skillet with a little oil.

• Cook chicken 5–6 minutes per side until golden and fully cooked.

Option B: Oven

• Bake at 400°F (200°C) for 20–25 minutes.

Option C: Air Fryer

• Air fry at 380°F (193°C) for 14–16 minutes, flipping halfway.

Let chicken rest 5 minutes, then slice.

3. Make the Tzatziki

• Combine Greek yogurt, grated cucumber, lemon juice, garlic, salt, pepper, and dill.

• Mix well and chill.

4. Assemble the Meal Prep Bowls

Divide into 4 containers:

• Base: ½ cup rice or quinoa

• Add: cucumber, tomatoes, red onion, olives

• Place sliced chicken on top

• Sprinkle with feta cheese

• Add a small container of tzatziki on the side (or drizzle right on top if eating same day)

5. Store

• Refrigerate for 4 days.

• Keep tzatziki separate for maximum freshness.

• These bowls can be eaten cold or reheated (without tzatziki).

❓ Q & A Section

Q1: Can I use chicken thighs instead of breasts?

A: Yes! Thighs stay juicier and are more flavorful. Adjust cook time slightly as they may take 2–3 minutes longer.

Q2: What can I use instead of rice?

A: Great options:

• Quinoa

• Cauliflower rice (low-carb)

• Couscous

• Brown rice

Q3: Can I make this dairy-free?

A: Yes!

• Use dairy-free yogurt for tzatziki

• Skip or replace feta with vegan feta

Q4: How do I make it more filling?

A: Add:

• Roasted chickpeas

• Hummus

• Extra veggies like bell pepper, zucchini, or spinach

Q5: Can I freeze this meal prep?

A: The chicken and rice freeze well, but do NOT freeze tzatziki or fresh veggies (they get watery). Freeze chicken + rice separately and add fresh items later.

Q6: Can I add a dressing?

A: Yes! A simple Greek dressing works great:

• Olive oil + lemon + oregano + garlic + salt

Q7: How do I keep the veggies crisp in meal prep?

A:

• Add tomatoes and cucumbers on one side of the container

• Keep tzatziki in a separate cup

• Don’t add dressing until ready to eat

Q8: What extra toppings go well with this?

• Pickled onions

• Hummus

• Roasted red peppers

• Fresh dill or parsley

• Lemon wedges