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High-Protein Greek Chicken Meal-Prep Bowls
These Greek Chicken Meal-Prep Bowls combine lemon-herb chicken, quinoa or brown rice, crisp vegetables, Kalamata olives, feta, and tzatziki for a Mediterranean-inspired high-protein meal. Prepare six bowls for convenient lunches, dinners, work meals, or fitness-focused meals on the go.
Ingredients – Makes 6 Bowls
- 1.5 lb (680g) boneless, skinless chicken breast
- 2 tablespoons olive oil, divided
- 2 tablespoons lemon juice
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups cooked quinoa or brown rice
- 1 pint cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- Optional: fresh parsley or dill
- For serving: tzatziki sauce or plain Greek yogurt
Instructions
- Make marinade: Whisk 1 tablespoon olive oil, lemon juice, garlic, oregano, thyme, paprika, salt, and pepper.
- Marinate: Toss chicken with marinade for 15–30 minutes if time allows.
- Heat pan: Heat remaining olive oil over medium-high heat.
- Cook: Cook chicken about 5–6 minutes per side until it reaches 165°F (74°C). Rest 5 minutes, then slice.
- Prepare base: Cook quinoa or brown rice according to package directions.
- Portion: Divide the grain evenly among 6 containers.
- Add toppings: Add chicken, tomatoes, cucumber, onion, olives, and feta.
- Serve: Add tzatziki or Greek yogurt and optional parsley or dill when serving.
Why It Works for Meal Prep
- Lean chicken provides substantial protein.
- Quinoa or brown rice provides complex carbohydrates.
- Fresh vegetables add volume and variety.
- Olives, feta, and olive oil provide Mediterranean flavor.
- Easy to portion into six portable meals.
Variations
- Spicy Greek: Add red pepper flakes or hot sauce.
- Extra Veggies: Add roasted peppers, spinach, or bell peppers.
- Lower-Carb: Replace the grain with cauliflower rice or extra greens.
- Creamy Feta: Blend feta with Greek yogurt for a creamy topping.
Meal-Prep Tips
- Verify chicken reaches 165°F (74°C).
- Store tzatziki separately until serving.
- Keep cucumber and tomatoes separate if you prefer crisper vegetables.
- Use consistent grain portions if tracking macros.
- Refrigerate prepared ingredients promptly in airtight containers.
Estimated Nutrition
When divided into 6 bowls, the recipe card estimates approximately 480 calories, 42g protein, 40g carbohydrates, and 16g fat per bowl. Actual nutrition varies with ingredients, brands, sauces, and portion sizes.
Greek Chicken Meal-Prep Bowls Recipe Card
Checked In. Worked Out. Meal prep. Fuel up. Crush it. Repeat. Fitness doesn’t take a vacation.
