Filled with tender warm chicken, rice pilaf, cucumber tomato salad, and tzatziki sauce, these Greek chicken meal prep bowls are a balanced meal with Mediterranean flavors. Whip them up on the weekend and enjoy healthy meals all week long.
When it comes to meal prep, chicken and rice are a great combination. Not only do they keep well in the fridge for days, but they are also versatile ingredients that can be used to create a variety of flavors. From my Southwest chicken meal prep bowls to my chicken fajita meal prep bowls, these healthy Greek chicken bowls are another delicious, nutritious, high-protein meal prep recipe you can add to your repertoire.
I opted to make these bowls a little extra fancy by making a rice pilaf and a homemade marinade for the chicken, but you can save some time by simply serving them with plain white rice and using store-bought Greek salad dressing to marinade the chicken. Regardless of the option you choose, I’m confident you’ll find these Greek chicken meal prep bowls absolutely delicious.
Why You’ll Love Them
- High in Protein – The combination of chicken, tzatziki, and feta cheese provides 36 grams of protein per serving.
- Full of Flavor – The chicken is moist, juicy, and full of Greek flavor.
- Keep Well – The bowls keep well in the fridge for several days, making them a great meal-prep option.
Ingredients + Substitutions
- Chicken Thighs – To make the Greek chicken and add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. See the notes section of the recipe card for details.
- Rice – To add some complex carbohydrates and make the rice pilaf. The recipe calls for white rice, but you can use brown rice or another form of whole grains if preferred. See the notes section of the recipe card for details.
- Vegetables – A combination of fresh veggies to make the Greek tomato cucumber salad. The recipe calls for green bell pepper, cucumber, cherry tomatoes, and red onion; however, you can use a red bell pepper and whole tomatoes if preferred. You can also add some lettuce or leafy greens if you like.
- Garlic – To flavor the rice pilaf. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
- Olives – To add some healthy fats and finish the Greek salad. The recipe calls for kalamata olives, but you can use black olives if preferred.
- Chicken Broth – To cook the rice and add some flavor.
- Olive Oil – To marinate the chicken and make the Greek dressing.
- Lemon – To add some flavor and balance the acidity in the marinade. The recipe calls for fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if preferred. See the notes section of the recipe card for details.
- Spices – Some cumin and paprika to season the chicken.
- Herbs – To add flavor. The recipe calls for a mixture of fresh herbs and dried herbs, specifically oregano, parsley, and dill, but you can use any combination you like. See the notes section of the recipe card for details.
- Feta Cheese – To add some more protein, healthy fats, and flavor.
- Tzatziki – To serve, although optional. You can use store-bought tzatziki sauce or make homemade tzatziki with Greek yogurt and cucumber. See the recipe card for details.
- Salt and Pepper – To season.
Dietary Adaptions
To Make them Gluten-Free: Use certified gluten-free chicken broth.
To Make them Dairy-Free: Omit the feta cheese and tzatziki sauce.
Red’s Nutrition Tip
If you’re new to meal prep, be sure to check out my articles on how to meal prep for the week and my meal prep hacks to set yourself up for success.
Serving Suggestions
The Greek chicken meal prep bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:
- To make them higher in protein, add an additional 1/2 pound of chicken thighs to the recipe, and increase the marinade ingredients accordingly.
- To make them higher in carbs, serve the bowls with a side of pita bread.
- To make them lower in fat, swap the chicken thighs for chicken breasts, reduce the olive oil by half, and use non-fat feta cheese and tzatziki.
- To make them high in fiber, swap the white rice for brown rice and/or serve the bowls with whole-wheat pita bread.
- To make them vegetarian, swap the chicken for a vegetarian protein, such as tofu or roasted chickpeas.
Storage
To Refrigerate: Once cooked, allow the Greek chicken meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the tzatziki and lemon wedges when you are ready to eat.
To Freeze: Once cooled, the chicken and rice pilaf can be stored in an airtight container in the freezer for up to 3 months. The Greek salad, tzatziki, and lemon wedges cannot be frozen.
To Reheat: Once thawed, the chicken and rice pilaf can be reheated in the microwave for 2-3 minutes or until warm. The Greek salad, tzatziki, and lemon wedges cannot be heated; it is best to remove these components from the bowls and return them once the chicken and rice are warm.
More Greek Chicken Recipes:
- Greek Potato Chicken Tzatziki Bowls
- Greek Chicken Burgers
- Greek Chicken Casserole
- Greek Chicken Pasta
Greek Chicken Meal Prep Bowls
These Greek chicken meal prep bowls are high in protein and filled with Mediterranean flavors. They are a great make-ahead meal for lunch or dinner.
-
Prep Time: 20 minutes -
Cook Time: 20 minutes
-
Total Time: 40 minutes
-
Yield: 4 bowls 1x
-
Category: Meal Prep
-
Method: Stovetop
Prep Time:
Yield:
Category:
Method:Ingredients
Greek Chicken:
- 1 pound chicken thighs, boneless, skinless
- 1 tablespoon olive oil
- 1 tablespoon lemon juice (about 1/2 lemon)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- 1 teaspoon salt
- 1/4 teaspoon black pepper
Rice Pilaf:
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 1/2 cups white rice, uncooked
- 3 cups chicken broth
- 1 lemon, juiced
- 2 tablespoons fresh parsley, roughly chopped
- 2 tablespoons fresh dill, roughly chopped
Salad:
- 1/2 green bell pepper, seeded and diced
- 1/2 English cucumber, quartered and sliced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/2 cup kalamata olives
- 1/2 cup feta cheese
- 1 tablespoon olive oil
- 1/2 lemon, juiced
To Serve:
- 1 cup tzatziki
- 1/2 lemon, cut into wedges
Instructions
- In a medium bowl, add the chicken marinade ingredients: olive oil, lemon juice, minced garlic, dried oregano, cumin, paprika, salt, and pepper, and whisk until well combined. Add the chicken thighs to the bowl, toss to coat in the marinade, and set aside.
- Next, prepare the rice pilaf. In a medium saucepan, warm the olive oil on medium heat, then add the rice and garlic, stir to coat it in oil, and cook for 1 minute. Add the chicken broth, bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork. Once cooked, add the lemon juice, chopped parsley, and chopped dill, and stir until well combined.
- While the rice cooks, cook the chicken. In a large pan or cast-iron skillet, warm a drizzle of olive oil on medium-high heat. Working in batches, add the chicken thighs and cook for 5-6 minutes per side or until the chicken is cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken thighs to a plate and set aside.
- While the chicken cooks, prepare the salad. In a large bowl, add the chopped bell pepper, cucumber, cherry tomatoes, red onion, olives, and feta cheese, drizzle with olive oil and lemon juice, and toss to combine. Taste and adjust seasoning with salt and pepper as needed.
- Once the rice, chicken, and salad are ready, assemble the meal prep bowls. Evenly divide the rice pilaf across 4 meal prep containers, layer with ¼ of the sliced chicken and ¼ of the salad, and top each bowl with tzatziki and a wedge of lemon. (Note: If prepping the bowls ahead of time, wait to add the tzatziki and lemon until you are ready to serve.)
- The bowls can be served immediately or stored, without tzatziki and lemon wedges, in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Notes
To Use Chicken Breasts: Swap the chicken thighs for 1 pound of boneless, skinless chicken breasts in step #1.
To Use Brown Rice: Swap the white rice for equal parts brown rice in step #2 and increase the cooking time to 40 minutes.
To Use Fresh Oregano: Swap the dried oregano for 1 tablespoon of fresh oregano in step #1.
To Use Garlic Powder: Swap the garlic clove for 1/2 teaspoon of garlic powder in steps #1 and #2.
To Use Dried Parsley: Swap the fresh parsley for 2 teaspoons of dried parsley in step #2.
To Use Dried Dill: Swap the fresh dill for 2 teaspoons of dried dill in step #2.
To Use Red Wine Vinegar: Swap each 1/2 lemon for 2 tablespoons of red wine vinegar.
Nutrition
- Serving Size: 4 servings
- Calories: 643 calories
- Sugar: 6 grams
- Fat: 26 grams
- Carbohydrates: 67 grams
- Fiber: 3 grams
- Protein: 36 grams
Leave a Review