Mediterranean Meal Prep Bowls

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.

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.

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 + 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.

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.

More Mediterranean Bowls and Couscous Recipes:

• Mediterranean Quinoa Bowls
• Pesto Chicken Quinoa Bowls
• Mediterranean Couscous Salad
• Chicken Couscous Skillet

Mediterranean Meal Prep Bowls

Author: Stephanie Kay

Ready in 30 minutes with 38 grams of protein and 6 grams of fiber, these Mediterranean meal prep bowls are perfect for healthy lunches or dinners.

• Author: Stephanie Kay
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 bowls
• Category: Meal Prep
• Method: Stovetop

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Ingredients

Chicken:

• 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

Couscous:

• 3 cups chicken broth, vegetable broth, or water
• 1 1/2 cups couscous
• 1 teaspoon olive oil
• 1/2 teaspoon salt

Bowls:

• 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

Instructions

1. In a medium bowl, prepare the chicken marinade. Add the olive oil, lemon juice, garlic powder, dried oregano, and salt, and stir to combine. Add the chicken breasts, toss to coat in the marinade, and allow to sit for 5 minutes on the counter or up to 24 hours in the fridge.
2. In a medium saucepan, bring the chicken broth or water to a boil, then add the couscous, olive oil, and salt and stir to combine. Cover, remove from the pan from the heat, and let stand for 5 minutes, and then fluff the couscous with a fork. Set aside.
3. Once the chicken breasts have marinated, warm an additional tablespoon of olive oil in a cast-iron skillet or pan, add the chicken breasts, and cook for 5-6 minutes per side until cooked through or an internal temperature of 165°F is reached. Once cooked, transfer to a cutting board to rest for at least 5 minutes, and then slice them into thin strips.
4. Once everything is ready, assemble the bowls. Divide the couscous, arugula, tomatoes, cucumber, red onion, and kalamata olives evenly across 4 airtight containers. Then top each container with a dollop of hummus, slices of grilled chicken, crumbled feta cheese, and a sprinkle of parsley, salt, and pepper.
5. Once prepared, the meal prep containers can be stored in the fridge for up to 4 days.

Notes

To Use Rotisserie Chicken: Swap the chicken breasts and marinade ingredients for 3 cups of shredded rotisserie chicken.

Nutrition

• Serving Size: 1 bowl
• Calories: 562 calories
• Sugar: 3 grams
• Fat: 17 grams
• Carbohydrates: 62 grams
• Fiber: 6 grams
• Protein: 38 grams