Name: Mediterranean Meal Prep Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 pound chicken breasts; 2 tablespoons olive oil, plus more for cooking; 1 tablespoon lemon juice; 1/2 teaspoon dried oregano; 1/2 teaspoon garlic powder; 1/2 teaspoon salt; 3 cups chicken broth, vegetable broth, or water; 1 1/2 cups couscous; 1 teaspoon olive oil; 1/2 teaspoon salt; 1/2 cup hummus; 4 cups arugula; 1 cup cherry tomatoes, halved; 1 cup diced cucumber; 1/4 cup kalamata olives, pitted and halved; 1/4 red onion, diced; 1/4 cup feta cheese; 1/4 cup fresh parsley, minced

These Mediterranean meal prep bowls are perfect for quick, easy, and healthy lunches or dinners. The combination of grilled chicken, fresh veggies, hummus, and feta cheese ensures the bowls are a well-balanced meal with 38 grams of protein.

Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

I don’t know about you, but office lunches always used to stump me. Whether I was out of leftovers or just couldn’t think of something tasty and easy to make, packing lunches was always the last thing on my to-do list and something I could just never get ahead of.

Fortunately, these Mediterranean bowls are a great solution to all of your meal prep problems. Not only do these bowls come together in a matter of minutes – yes, minutes – but they keep well in the fridge for days to come, which makes them perfect for healthy meal prep.

Four Mediterranean meal prep bowls in glass containers.

Why You’ll Love Them

Quick and Easy – Ready in 30 minutes, these bowls are great for meal prep.
High in Protein – The combination of chicken, hummus, and feta cheese ensures that these Mediterranean bowls contain almost 40 grams of protein per serving.
Full of Flavor – The mixture of colors and textures allows you to eat with your eyes and your tastebuds.

Ingredients for Mediterranean bowls for meal prep: chicken breasts, coucous, hummus, arugula, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, chicken broth, parsley, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper.

Ingredients + Substitutions

Chicken – To add some protein. I used chicken breasts but chicken thighs would also work.
Couscous – To add some complex carbohydrates. If you’re not a fan of couscous, cooked quinoa, white rice, or brown rice would also work well.
Hummus – To add some more protein and healthy fats. You can use plain or flavored hummus.
Veggies – A combination of tomatoes, cucumber, and red onion to add some micronutrients. I used cherry tomatoes but grape tomatoes. Roasted red peppers or bell peppers would also work well.
Arugula – To add some leafy greens and fiber. Spinach, spring mix, or mixed greens would also work well.
Feta Cheese – To add some more protein, as it’s one of the highest protein cheeses, and healthy fats.
Herbs and Spices – A combination of garlic powder and dried oregano to season the chicken breasts, and fresh parsley to add some freshness to the bowls.
Broth – To cook and flavor the couscous.
Olive Oil – To cook the chicken and dress the veggies.
Lemon Juice – To balance the dressing. I used fresh lemon juice but concentrate will also work well.
Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for quinoa and use certified gluten-free broth or water.

To Make them Dairy-Free: Omit the feta cheese.

Meal prep layout for Mediterranean bowls with cooked couscous, fresh vegetables, feta cheese, kalamata olives, arugula, and lemon wedges.

Red’s Nutrition Tip

While many people think couscous is a grain or seed, it is actually a form of wheat-based pasta made from semolina flour. There are many different types of couscous, including Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous, all of which would work well in this recipe and add a boost of protien to the recipe since wheat is one of the highest protein grains.

Serving Suggestions

The combination of grilled chicken, couscous, fresh vegetables, and hummus ensures that these bowls create a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can adapt the bowls to suit your personal dietary needs, for example:

To make them higher in protein, cook an additional 1/2 pound of chicken breasts and add them to the bowls.
To make them lower in carbohydrates, swap the couscous for cauliflower rice.
To add more healthy fats, top the bowls with some tahini dressing and/or avocado.
To add more fiber, swap the couscous for chickpeas, lentils, or roasted sweet potatoes, and/or add broccoli or carrots.

Close up of a meal prep Mediterranean bowl with a fork.

Storage

Once prepped, the Mediterranean meal prep bowls can be stored in airtight containers in the fridge for up to 4 days. The bowls cannot be frozen.

More Mediterranean Bowls and Couscous Recipes: