Greek Chicken Meal Prep Bowls with Tzatziki — Easy High-Protein Lunch

If you’ve ever wished you could open the fridge on a Wednesday and find a fresh, restaurant-quality lunch already waiting for you — this is exactly that.

These Greek Chicken Meal Prep Bowls are packed with juicy herb-marinated chicken, fluffy rice, crisp cucumber, cherry tomatoes, kalamata olives, and a generous scoop of creamy tzatziki, all prepped ahead in glass containers.

Greek Chicken Meal Prep Bowls with Tzatziki

Juicy oregano-marinated grilled chicken, fluffy brown rice, crisp cucumber-tomato salad, kalamata olives, and creamy homemade tzatziki packed into meal prep containers. High-protein, gluten-free, and ready in under 40 minutes for the whole week.

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Ingredients Equipment Method Notes

Ingredients

  

• For the Chicken Marinade:
• – 1 1/2 lb boneless skinless chicken breasts or thighs
• – 3 tablespoons olive oil
• – 3 cloves garlic minced
• – 1 tablespoon lemon juice
• – 1 teaspoon lemon zest
• – 1 1/2 teaspoons dried oregano
• – 1/2 teaspoon smoked paprika
• – 1/2 teaspoon salt
• – 1/4 teaspoon black pepper
• For the Bowls:
• – 2 cups dry brown rice or white rice, cooked according to package
• – 1 1/2 cups cherry tomatoes halved
• – 1 large cucumber diced (divided — some for tzatziki, some for bowl)
• – 1/2 cup kalamata olives pitted
• – 2 tablespoons olive oil
• – 1 tablespoon red wine vinegar
• – Salt and pepper to taste
• – Fresh parsley for garnish
• For the Homemade Tzatziki:
• – 1 cup plain Greek yogurt full-fat recommended
• – 1/2 cup cucumber grated and squeezed dry
• – 1 clove garlic finely grated
• – 1 tablespoon lemon juice
• – 1 tablespoon fresh dill or 1 teaspoon dried
• – 1/4 teaspoon salt
• – Pinch of black pepper

See also  One-Pan Lemon Garlic Chicken and Potatoes – Easy Weeknight Winner

Equipment

• – Large skillet or grill pan
• – Medium saucepan (for rice)
• – Cutting board and knife
• – Mixing bowls (for marinade, tzatziki, salad)
• – Measuring cups and spoons
• – 4–5 glass meal prep containers with lids
• – Grater or food processor (for tzatziki cucumber)

Method

 

1. Marinate the chicken: In a bowl, whisk olive oil, garlic, lemon juice, lemon zest, oregano, paprika, salt, and pepper. Add chicken, toss to coat, and marinate at least 30 minutes (or overnight in the fridge).
2. Make the tzatziki: Grate cucumber and squeeze out excess moisture with a clean towel. In a small bowl, stir together Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper. Refrigerate until ready to assemble.
3. Cook the rice: Prepare brown rice according to package directions. Season lightly with salt when done.
4. Cook the chicken: Heat a skillet or grill pan over medium-high heat. Cook marinated chicken 5–7 minutes per side until golden and cooked through (165°F internal temp). Rest 5 minutes, then slice.
5. Make the cucumber-tomato salad: Toss diced cucumber, cherry tomatoes, and kalamata olives with olive oil, red wine vinegar, salt, and pepper.
6. Assemble bowls: Divide rice evenly among 4–5 containers. Arrange sliced chicken, cucumber-tomato salad, and a scoop of tzatziki in separate sections. Garnish with fresh parsley. Seal and refrigerate.
7. Serve cold or reheat rice and chicken separately; add fresh tzatziki and salad just before eating.

Notes

– For meal prep, store tzatziki in a separate small container to keep it fresh and prevent soggy bowls.
– Chicken thighs stay juicier than breasts after reheating — great for meal prep.
– Storage: Refrigerate up to 4–5 days. Do not freeze assembled bowls (tzatziki and fresh vegetables don’t freeze well).
– Reheat: Microwave rice and chicken 60–90 seconds, then top with cold tzatziki and salad.
– Low-carb swap: Replace rice with cauliflower rice or chopped romaine lettuce.

CALORIES: 550
PROTEIN: 42g

Whether you’re feeding yourself through a busy workweek or setting your family up for easy dinners, these bowls come together fast and stay fresh for days. They’re high in protein, full of bright Mediterranean flavor, and honestly one of the most satisfying meals you can make in one batch.

Summary

These Greek Chicken Meal Prep Bowls combine oregano-marinated grilled chicken, brown rice, fresh cucumber-tomato salad, kalamata olives, and homemade tzatziki in individual containers. High-protein, gluten-free, and ready in under 40 minutes for the whole week.

Nutrition Facts

Tips and Variations for Greek Chicken Meal Prep Bowls with Tzatziki

Marinate the chicken for at least 30 minutes — even overnight in the fridge gives you the most flavorful, tender result. For juicier chicken that reheats beautifully, use chicken thighs instead of breasts; they stay moist even after a few days in the fridge. When assembling the bowls, arrange toppings in sections rather than mixing them together — it looks beautiful and keeps everything fresher longer.

For a low-carb version, skip the rice and use chopped romaine or cauliflower rice as the base. Add crumbled feta, a drizzle of hummus, or a few pepperoncini for extra Mediterranean flair. Store tzatziki separately in a small container so it stays creamy and the rice doesn’t get soggy before serving.

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