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Easy Flavor-Packed Greek Chicken Meal Prep Bowls for Perfect Healthy Lunches

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A quick and easy Greek chicken meal prep bowl recipe featuring marinated chicken, fresh veggies, brown rice or quinoa, and homemade tzatziki sauce. Perfect for healthy, flavorful lunches that keep well for up to 4 days.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice (about 1 large lemon)
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • Salt and freshly ground black pepper to taste
  • 2 cups cooked brown rice or quinoa
  • 1 large cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 2 tbsp fresh parsley or dill, chopped
  • 1 cup Greek yogurt (full-fat recommended)
  • 1/2 cucumber, finely grated and squeezed dry
  • 1 garlic clove, minced
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh dill or parsley, chopped
  • Salt and pepper to taste

Instructions

  1. In a large bowl, mix olive oil, lemon juice, minced garlic, oregano, cumin, salt, and pepper. Add chicken and toss to coat evenly. Marinate in the fridge for 30 minutes if possible, or at least 10 minutes.
  2. Heat a non-stick skillet or grill pan over medium-high heat. Add olive oil if needed. Cook chicken for 4-5 minutes per side until browned and cooked through (internal temperature 165°F/74°C). Let rest 5 minutes, then slice thinly.
  3. Cook brown rice or quinoa according to package instructions. Fluff with a fork and spread out to cool slightly.
  4. Grate cucumber for tzatziki and squeeze out excess moisture. In a bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, chopped dill, salt, and pepper. Stir well and adjust seasoning.
  5. Dice cucumber, halve cherry tomatoes, thinly slice red onion, halve Kalamata olives, and chop fresh herbs.
  6. Assemble bowls by dividing rice or quinoa into containers. Top with sliced chicken, veggies, olives, feta, and a dollop of tzatziki sauce.
  7. Seal containers and refrigerate up to 4 days. Enjoy cold or warm chicken and grains in microwave for 1-2 minutes, adding tzatziki and fresh veggies after heating.

Notes

Marinate chicken for at least 10 minutes for better flavor and tenderness. Avoid overcrowding the pan when cooking chicken to get a nice sear. Squeeze excess water from grated cucumber to prevent watery tzatziki. Store tzatziki separately if reheating bowls to maintain sauce texture. Can substitute cauliflower rice or spiralized zucchini for low-carb option. Use coconut yogurt and nut-based cheese for dairy-free adaptation.

Nutrition

Keywords: Greek chicken, meal prep, healthy lunch, tzatziki, Mediterranean, easy chicken recipe, brown rice, quinoa, healthy meal

Find it online: https://lucastable.com/easy-flavor-packed-greek-chicken-meal-prep-bowls-for-perfect-healthy-lunches/