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Flavorful Greek Chicken Meal Prep Bowls

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A quick and easy Greek chicken meal prep bowl featuring marinated chicken, fluffy rice, fresh veggies, tangy feta, and creamy tzatziki. Perfect for healthy weeknight dinners and meal prep.

Ingredients

Scale
  • 1½ lbs (680 g) boneless, skinless chicken thighs or breasts
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 lemon (about 3 tablespoons fresh)
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, finely chopped)
  • 1 teaspoon ground cumin
  • Salt and freshly ground black pepper to taste
  • 1½ cups long-grain white rice or brown rice
  • Water or low-sodium chicken broth for cooking rice (1¾ cups liquid for white rice, 2¼ cups for brown)
  • 1 large cucumber, diced or sliced thin
  • 1 pint cherry tomatoes, halved
  • ½ red onion, thinly sliced (soaked in cold water for 10 minutes)
  • 1 cup kalamata olives, pitted and halved (optional)
  • ½ cup crumbled feta cheese
  • Fresh parsley or dill, chopped
  • Tzatziki sauce (½ cup Greek yogurt, ½ cup grated cucumber, 1 minced garlic clove, 1 tablespoon lemon juice, 1 tablespoon chopped dill or mint, salt, and pepper)

Instructions

  1. Marinate the Chicken (at least 30 minutes, ideally 2 hours): In a large bowl, whisk together olive oil, lemon juice, minced garlic, oregano, cumin, salt, and pepper. Add chicken and toss to coat thoroughly. Cover and refrigerate.
  2. Cook the Rice (20 minutes): Rinse rice under cold water until water runs clear. Combine rice and water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer until tender (about 15 minutes for white rice, 40-45 minutes for brown). Remove from heat, keep covered, and let rest 5 minutes.
  3. Prepare the Veggies: While rice cooks, dice cucumber, halve tomatoes, thinly slice onion, and chop herbs. Soak onion slices in cold water if desired.
  4. Cook the Chicken (10-12 minutes): Heat skillet over medium-high heat. Add chicken pieces, discarding excess marinade. Cook each side about 5-6 minutes until internal temperature reaches 165°F (74°C) and chicken is golden seared. Remove and let rest 5 minutes before slicing.
  5. Make Tzatziki (optional, 5 minutes): Mix Greek yogurt, grated cucumber (squeezed dry), minced garlic, lemon juice, chopped dill or mint, salt, and pepper. Adjust seasoning to taste.
  6. Assemble Meal Prep Bowls: Divide rice evenly among containers. Top with sliced chicken, cucumber, tomatoes, red onion, olives, feta, and fresh herbs. Add a dollop of tzatziki on the side or in a separate container.

Notes

Let chicken rest before slicing to keep it juicy. Avoid overcrowding the pan to get a good sear. Marinate longer for more flavor. Drain grated cucumber well for creamy tzatziki. Store bowls in airtight containers up to 4 days; keep tzatziki separate to avoid sogginess. Can substitute grains and proteins for variations.

Nutrition

Keywords: Greek chicken, meal prep, healthy dinner, Mediterranean, chicken bowls, easy weeknight dinner, tzatziki, marinated chicken

Find it online: https://flurpchef.com/flavorful-greek-chicken-meal-prep-bowls-easy-healthy-weeknight-dinners/