Greek Chicken Meal Prep Bowls

These Greek Chicken Meal Prep Bowls are the ultimate solution for a healthy, flavor-packed lunch that keeps you satisfied throughout the week. Featuring tender marinated chicken, a crisp cucumber salad, and creamy homemade tzatziki, this recipe brings the vibrant tastes of the Mediterranean right to your kitchen.

Why You Will Love This Recipe

This recipe is a perfect change of pace from the standard, boring meal prep routines. It is inspired by the clean, simple, and super healthy food found in the Greek islands, making it a nutritious choice that does not sacrifice flavor. You will love the balance of high-quality protein, complex carbohydrates from brown rice, and the probiotic benefits of the Greek yogurt-based tzatziki sauce. Plus, it is incredibly versatile, allowing you to swap proteins or grains based on your personal preference.

Ingredients

• 1 cup brown rice
• 1 ½ pounds cherry tomatoes, halved
• 2 pounds boneless, skinless chicken breasts
• ¼ cup plus 2 tablespoons olive oil (divided)
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1 tablespoon red wine vinegar
• 1 tablespoon dried oregano
• Kosher salt and freshly ground black pepper, to taste
• 2 English cucumbers, peeled and sliced
• ½ cup thinly sliced red onion
• Juice of 1 lemon (for the salad)
• 2 tablespoons olive oil (for the salad)
• 1 tablespoon red wine vinegar (for the salad)
• 2 cloves garlic, pressed (for the salad)
• ½ teaspoon dried oregano (for the salad)
• 1 cup plain Greek yogurt
• 1 English cucumber, finely diced (for the sauce)
• 2 cloves garlic, pressed (for the sauce)
• 1 tablespoon chopped fresh dill
• 1 tablespoon freshly squeezed lemon juice (for the sauce)
• 1 teaspoon lemon zest
• 1 teaspoon chopped fresh mint (optional)
• 2 tablespoons olive oil (for the sauce)

Step-by-Step Instructions

1. In a gallon-size Ziploc bag, combine the chicken breasts, 1/4 cup olive oil, minced garlic, lemon juice, red wine vinegar, and oregano. Season with salt and pepper to taste. Marinate for at least 20 minutes to 1 hour, turning the bag occasionally to ensure even coating.
2. Drain the chicken from the marinade and discard any leftover liquid.
3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken to the skillet and cook, flipping once, until cooked through (about 3-4 minutes per side). Let the chicken cool slightly before dicing it into bite-size pieces.
4. To prepare the cucumber salad, combine the sliced cucumbers, red onion, lemon juice, olive oil, red wine vinegar, pressed garlic, and oregano in a small bowl. Set this aside to let the flavors meld.
5. To make the tzatziki sauce, combine the Greek yogurt, diced cucumber, pressed garlic, fresh dill, lemon juice, lemon zest, and mint (if using) in a small bowl. Season with salt and pepper to taste, then drizzle with 2 tablespoons of olive oil. Refrigerate for at least 10 minutes.
6. In a large saucepan, bring 2 cups of water to a boil and cook the brown rice according to the package instructions. Once finished, set it aside.
7. To assemble the meal prep bowls, divide the cooked rice evenly into five containers. Top each with the diced chicken, cucumber salad, halved cherry tomatoes, and a generous dollop of tzatziki sauce.

Expert Tips / Pro Tips

To get the best results with your Greek Chicken Meal Prep Bowls, try to marinate the chicken for the full hour if time permits. This ensures the lemon and oregano deeply penetrate the meat. For the tzatziki sauce, using an English cucumber is highly recommended because they have thinner skins and fewer seeds, which prevents the sauce from becoming too watery. If you find your sauce is still too thin, you can squeeze the diced cucumbers in a clean kitchen towel to remove excess moisture before mixing them into the yogurt.

Variations & Substitutions

While chicken breast is a lean and classic choice, you can easily substitute it with chicken thighs for more moisture or even grilled shrimp for a different protein source. If you prefer a different grain, quinoa or farro work beautifully as substitutes for brown rice, providing a different texture and additional nutrients. For a low-carb or keto-friendly version, replace the rice with cauliflower rice or a bed of fresh mixed greens. You can also add Kalamata olives or crumbled feta cheese to enhance the Mediterranean profile.

Serving Suggestions

These bowls are a complete meal on their own, but they pair wonderfully with a side of warm pita bread or crunchy pita chips. If you are serving this for a family dinner rather than meal prepping, consider arranging all the components on a large platter so everyone can build their own bowl. A sprinkle of fresh parsley or a dash of paprika over the tzatziki can add a beautiful pop of color and extra flavor.

Storage, Freezing & Reheating

Store the assembled bowls in airtight containers in the refrigerator for up to 4 days. For the best texture, keep the tzatziki sauce in a small separate container or wait to add it until you are ready to eat. While the chicken and rice can be frozen for up to 2 months, the cucumber salad and tzatziki do not freeze well due to their high water content. When reheating, it is best to remove the cold components (cucumber salad and tzatziki), microwave the chicken and rice until warm, and then add the cold items back on top.

Nutrition Information

Greek Chicken Meal Prep Bowls

These Greek Chicken Meal Prep Bowls are the ultimate solution for a healthy, flavor-packed lunch. Featuring tender marinated chicken, a crisp cucumber salad, and creamy homemade tzatziki, this recipe brings the vibrant tastes of the Mediterranean right to your kitchen.

Print Recipe Pin Recipe

Servings: 5 containers

Course: Lunch, Main Course

Cuisine: Greek, Mediterranean

Calories: 485

Ingredients Method Notes

Ingredients

  

Chicken & Base

• 1 cup brown rice
• 1 1/2 pounds cherry tomatoes, halved
• 2 pounds boneless, skinless chicken breasts
• 1/4 cup + 2 tbsp olive oil divided
• 3 cloves garlic, minced
• 1 lemon, juiced
• 1 tbsp red wine vinegar
• 1 tbsp dried oregano
• Kosher salt and freshly ground black pepper to taste

Cucumber Salad

• 2 English cucumbers, peeled and sliced
• 1/2 cup red onion, thinly sliced
• 1 lemon, juiced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 cloves garlic, pressed
• 1/2 tsp dried oregano

Tzatziki Sauce

• 1 cup plain Greek yogurt
• 1 English cucumber, finely diced
• 2 cloves garlic, pressed
• 1 tbsp chopped fresh dill
• 1 tbsp freshly squeezed lemon juice
• 1 tsp lemon zest
• 1 tsp chopped fresh mint optional
• 2 tbsp olive oil

Method

 

1. In a gallon-size Ziploc bag, combine the chicken breasts, 1/4 cup olive oil, minced garlic, lemon juice, red wine vinegar, and oregano. Season with salt and pepper to taste. Marinate for at least 20 minutes to 1 hour, turning the bag occasionally to ensure even coating.
   2 pounds boneless, skinless chicken breasts, 1/4 cup + 2 tbsp olive oil, 3 cloves garlic, minced, 1 lemon, juiced, 1 tbsp red wine vinegar, 1 tbsp dried oregano, Kosher salt and freshly ground black pepper
2. Drain the chicken from the marinade and discard any leftover liquid.
3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken to the skillet and cook, flipping once, until cooked through (about 3-4 minutes per side). Let the chicken cool slightly before dicing it into bite-size pieces.
   1/4 cup + 2 tbsp olive oil
4. To prepare the cucumber salad, combine the sliced cucumbers, red onion, lemon juice, olive oil, red wine vinegar, pressed garlic, and oregano in a small bowl. Set this aside to let the flavors meld.
   2 English cucumbers, peeled and sliced, 1/2 cup red onion, thinly sliced, 1 lemon, juiced, 2 tbsp olive oil, 1 tbsp red wine vinegar, 2 cloves garlic, pressed, 1/2 tsp dried oregano
5. To make the tzatziki sauce, combine the Greek yogurt, diced cucumber, pressed garlic, fresh dill, lemon juice, lemon zest, and mint (if using) in a small bowl. Season with salt and pepper to taste, then drizzle with 2 tablespoons of olive oil. Refrigerate for at least 10 minutes.
   1 cup plain Greek yogurt, 1 English cucumber, finely diced, 2 cloves garlic, pressed, 1 tbsp chopped fresh dill, 1 tbsp freshly squeezed lemon juice, 1 tsp lemon zest, 1 tsp chopped fresh mint, 2 tbsp olive oil
6. In a large saucepan, bring 2 cups of water to a boil and cook the brown rice according to the package instructions. Once finished, set it aside.
   1 cup brown rice
7. To assemble the meal prep bowls, divide the cooked rice evenly into five containers. Top each with the diced chicken, cucumber salad, halved cherry tomatoes, and a generous dollop of tzatziki sauce.
   1 1/2 pounds cherry tomatoes, halved

Notes

Marinate the chicken for the full hour if time permits to ensure the flavors penetrate deeply. Use English cucumbers for the tzatziki and squeeze out excess moisture to prevent the sauce from becoming watery.

FAQ