| Prep Time: 15 mins | Cook Time: 15 mins | Yield: 4 servings (lunches) |
The first full week of January is looming, and if you are determined to stick to your healthy eating resolutions, preparation is everything. These Greek Chicken Meal Prep Bowls are designed to make your workweek lunches automatic, healthy, and incredibly delicious.
Ditch the sad desk salads and expensive takeout. These bowls are vibrant, fresh, and packed with high-protein ingredients that will keep you full and energized all afternoon. The best part? The flavors actually improve after a day or two in the fridge as the chicken marinates and the veggie flavors meld together.
Why This Meal Prep Works
- The Marinade: A simple lemon-oregano marinade tenderizes the chicken and infuses it with bright Greek flavor.
- Smart Assembly: By keeping the wet ingredients (like the cucumber salad and tzatziki) separate from the grains until you are ready to eat, everything stays crisp and fresh.
- Balanced Macros: You get lean protein from the chicken, complex carbohydrates from quinoa, healthy fats from olive oil and olives, and fiber from the fresh vegetables.
Ingredients & Quantities (For 4 Lunches)
The Greek Chicken:
- 1.5 lbs Boneless Skinless Chicken Breasts
- 2 Tablespoons Olive Oil
- 2 Tablespoons Fresh Lemon Juice
- 2 cloves Garlic, minced
- 1 Tablespoon Dried Oregano
- 1/2 teaspoon Salt and Black Pepper
The Bowls:
- 2 cups Dry Quinoa (cooked according to package directions to yield about 4 cups cooked)
- 1 large English Cucumber, diced
- 2 cups Cherry Tomatoes, halved
- 1/2 cup Red Onion, finely diced
- 1/2 cup Kalamata Olives, pitted and sliced
- 1/2 cup Feta Cheese, crumbled
- 1 container Store-bought or homemade Tzatziki sauce (for serving)
Step-by-Step Instructions
- Marinate Chicken: In a large bowl or Ziploc bag, combine the olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the chicken breasts and toss to coat. Let marinade for at least 10 minutes while you prep the other ingredients (or up to 4 hours in the fridge).
- Cook Quinoa: While the chicken marinates, cook your quinoa according to package directions. Fluff with a fork and let it cool slightly.
- Cook Chicken: Heat a large skillet or grill pan over medium-high heat. Grill the chicken breasts for 6–8 minutes per side, or until cooked through (internal temp of 165°F). Let the chicken rest for 5 minutes before slicing into strips or cubes.
- Prep Veggies: While the chicken cooks, toss the diced cucumber, tomatoes, and red onion together in a bowl. Season lightly with a pinch of salt.
- Assemble Bowls: Line up 4 meal prep containers.
- Divide the cooked quinoa evenly among the bottoms of the containers.
- Top with sliced Greek chicken.
- Add a scoop of the cucumber-tomato salad.
- Garnish with olives and feta cheese.
- Sauce on the Side: Place a dollop of tzatziki in a small, separate dressing container or silicone muffin liner and place it inside the larger container. (Keeping it separate prevents sogginess!)
- Store: Seal the lids and refrigerate for up to 4 days.
Storage & Serving
- Fridge: These stay fresh for 4 days.
- Serving: These bowls are designed to be eaten cold or at room temperature. Simply remove the lid, pour over the tzatziki, mix, and enjoy!
Frequently Asked Questions
Can I use rice instead of quinoa?
Absolutely. Brown rice or even cauliflower rice (for a lower-carb option) work great as bases for these bowls.
Can I make this dairy-free?
Yes. Omit the feta cheese and use a dairy-free yogurt alternative to make your own tzatziki, or substitute hummus for the tzatziki sauce.
Is it okay to eat cold chicken?
Yes, as long as the chicken was cooked thoroughly initially and stored properly in the fridge, it is perfectly safe and delicious to eat cold in salads or bowls.
Conclusion
These Greek Chicken Meal Prep Bowls are your secret weapon for a successful, healthy week. A little bit of effort on Sunday will pay off with four days of stress-free, nutritious lunches.
