These Greek Chicken Meal Prep Bowls are the ultimate solution for healthy, flavorful lunches that you’ll actually look forward to eating. We’re talking juicy chicken marinated in lemon and oregano, paired with crisp cucumbers, cherry tomatoes, and fluffy rice—all topped with creamy tzatziki. It’s a complete Mediterranean meal in one container that keeps perfectly for days.
If you struggle with boring desk lunches or need a high-protein dinner ready in the fridge, this recipe is your savior. It’s balanced, vibrant, and packed with fresh ingredients, just like my high protein italian pasta salad, but with a hearty grain base to keep you full all afternoon.
Key Takeaways
- Meal Prep Friendly: Stays fresh and delicious in the fridge for up to 4 days.
- High Protein: Marinated chicken breast provides lean, filling protein to power your day.
- Customizable Base: Swap the rice for quinoa, cauliflower rice, or even greens for a lighter option.
- No-Reheat Needed: This bowl tastes amazing cold or room temperature, so no fighting for the office microwave!
Why You’ll Love These Greek Chicken Bowls
- Flavor Explosion: The marinade uses lemon, garlic, and oregano for that classic punchy Greek flavor.
- Texture Variety: Crunchy veggies, tender chicken, and fluffy rice create the perfect bite.
- Balanced Nutrition: You get protein, healthy fats (olive oil & olives), veggies, and carbs all in one.
- Saves Money: Skip the $15 fast-casual bowl and make 4 of these for a fraction of the price.
- Easy Assembly: Just roast the chicken, chop the veggies, and assemble. It’s as straightforward as my easy southwest chicken wrap.
Food or Cultural Background
Greek cuisine is famous for its fresh, simple ingredients that sing with flavor. This bowl is inspired by the classic flavors of “Souvlaki”—grilled meat skewers served with pita and garnishes. While we aren’t skewering anything here for the sake of speed, the marinade pays homage to those traditional flavors I fell in love with during a summer trip to the islands.
The combination of cool tzatziki with savory spiced meat is a staple of Mediterranean eating. It’s a refreshing way to enjoy chicken that never feels heavy, similar to the light, zesty vibes of my grilled california avocado chicken.
Ingredients for Greek Chicken Meal Prep Bowls
| Ingredient | Notes / Substitutes |
|---|---|
| Chicken Breast | Boneless, skinless. You can also use chicken thighs for extra juiciness. |
| Marinade | Olive oil, lemon juice, garlic, dried oregano, salt, and pepper. Simple but effective. |
| Rice | I use basmati or brown rice. Quinoa or farro are great high-fiber swaps. |
| Cucumbers | English or Persian cucumbers are best as they have fewer seeds and crunchier skin. |
| Cherry Tomatoes | Halved for bite-sized bursts of sweetness. |
| Kalamata Olives | Adds that essential salty, briny kick. Pitted is easier for eating! |
| Red Onion | Pickled red onions are milder, but raw adds a nice sharp crunch. |
| Feta Cheese | Crumble it yourself from a block for the best creamy texture. |
| Tzatziki | Store-bought is fine for speed, or make your own with yogurt, cucumber, and dill. |
Equipment Needed
- Sheet Pan: For roasting the chicken quickly and evenly.
- Meal Prep Containers: Glass containers are best to avoid staining and keep flavors fresh.
- Chef’s Knife: For chopping all those fresh veggies.
- Saucepan: For cooking the rice (or use a rice cooker!).
How to Make Greek Chicken Meal Prep Bowls Step-by-Step
- Marinate the Chicken: In a bowl or ziplock bag, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the cubed chicken and toss to coat. Let it sit for at least 20 minutes (or up to overnight).
- Cook the Rice: While the chicken marinates, cook your rice according to package instructions. Fluff with a fork and set aside to cool slightly.
- Roast the Chicken: Spread the marinated chicken on a baking sheet. Bake at 400°F (200°C) for 15–20 minutes, or until cooked through and slightly golden.
- Chop Veggies: Dice the cucumbers, halve the tomatoes, and slice the onions while the chicken cooks.
- Assemble: Line up your meal prep containers. Add a scoop of rice to each.
- Top: Divide the cooked chicken, cucumbers, tomatoes, olives, and red onion evenly among the bowls.
- Garnish: Sprinkle generously with crumbled feta cheese.
- Sauce: Add a dollop of tzatziki on top, or keep it in a small separate container if you prefer to mix it in right before eating.
Expert Tips for the Best Results
- Cool Your Rice: Don’t put hot rice directly into the fridge sealed up, or it will get mushy. Let it cool to room temperature first.
- Keep it Crunch: If you want your veggies extra crisp, store the cucumber and tomato salad in a separate compartment or baggie.
- Chicken Thighs: If you tend to overcook chicken, swap breasts for thighs—they are much more forgiving and stay moist longer.
- Extra Lemon: Squeeze fresh lemon juice over the finished bowls right before sealing them to keep everything tasting bright.
- Vegetarian Swap: Swap the chicken for chickpeas roasted with the same spices for a delicious meat-free version, similar to the protein boost in my chickpea salad.
What to Serve With Greek Chicken Bowls
- Pita Bread: Warm, soft pita on the side makes this feel like a restaurant meal.
- Hummus: A scoop of hummus adds extra creaminess and fiber.
- Lemon Potatoes: If you want to skip the rice, roasted Greek lemon potatoes are incredible here.
- Fresh Fruit: A side of watermelon or grapes keeps the meal light and refreshing.
Storing and Reheating Tips
- Storage: Store in airtight containers in the refrigerator for up to 4 days.
- Reheating: These are designed to be eaten cold or room temperature! If you prefer hot chicken, store the chicken and rice in one container (to microwave) and the cold veggies/sauce in another.
- Freezing: I don’t recommend freezing the fresh veggies (cucumber/tomato), but the cooked chicken and rice freeze beautifully.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450 kcal |
| Protein | 35g |
| Carbohydrates | 42g |
| Fat | 16g |
| Fiber | 4g |
| Sodium | 680mg |
Source: Estimated based on 4 servings using chicken breast, white rice, and olive oil dressing.
FAQs About Greek Chicken Meal Prep Bowls
Can I make this low carb?
Absolutely! Swap the rice for cauliflower rice or a bed of romaine lettuce to turn this into a salad bowl.
How long does the tzatziki last?
Homemade tzatziki lasts about 3-4 days in the fridge. Stir it before serving if liquid separates.
Is this gluten-free?
Yes, as long as you ensure your spices and feta are certified gluten-free, the core ingredients naturally are!
Final Thoughts
I guarantee these Greek Chicken Bowls will transform your lunch game. There is nothing better than opening the fridge to see a colorful, healthy meal ready to go. It makes sticking to healthy eating so much easier! If you love meal prepping chicken, check out my creamy chicken broccoli rice for a cozy dinner option that reheats well too.
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Greek Chicken Meal Prep Bowls
Ingredients
Equipment
Method
- Marinate: In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the cubed chicken and toss to coat. Let sit for 20 minutes while you prep the other ingredients.
- Roast: Preheat oven to 400°F (200°C). Spread the chicken in a single layer on a baking sheet. Bake for 15-20 minutes until cooked through and slightly golden on the edges.
- Prep Veggies: While chicken cooks, chop the cucumber, tomatoes, and onion.
- Assemble: Layout 4 meal prep containers. Place 1/2 cup of cooked rice in the bottom of each.
- Fill: Divide the roasted chicken, cucumbers, tomatoes, olives, and onions evenly among the containers.
- Finish: Top each bowl with crumbled feta and a dollop of tzatziki sauce. Seal and refrigerate.