Greek Chicken Bowls with Tzatziki – Fresh & High-Protein Meal Prep

Chef Emma here—bringing you a vibrant, Mediterranean-inspired recipe that’s become a staple in my kitchen for busy weeks, fitness goals, and those days when I want something fresh, light, yet incredibly satisfying.

Let me tell you about the week that changed my meal prep game forever. It was January, right after the holidays, and my family and I were craving something clean and healthy after weeks of rich comfort food.

I had chicken breasts that needed to be used, fresh vegetables from the farmer’s market, and a craving for those bright, tangy flavors I remembered from a family trip to Greece years ago. I marinated the chicken in lemon and oregano, whipped up some homemade tzatziki, and assembled these colorful bowls—and just like that, we were hooked.

These Greek chicken bowls have become our go-to for meal prep Sundays, busy weeknight dinners, and post-workout lunches. The combination of juicy, herb-marinated chicken, crisp cucumbers, sweet cherry tomatoes, tangy feta, and that cool, creamy tzatziki is nothing short of magical.

Every bite feels fresh, vibrant, and nourishing—like you’re doing something wonderful for your body while treating your taste buds to a Mediterranean vacation. My teenagers actually request these bowls now, and my husband takes them to work proudly, knowing he’s eating a lunch that’s both delicious and nutritious.

What I love most about these high-protein meal prep bowls is how customizable and forgiving they are. You can use rice, quinoa, or cauliflower rice as your base. You can grill the chicken, bake it, or use rotisserie chicken for ultimate convenience. You can add olives, roasted red peppers, hummus, or extra veggies—whatever makes your heart happy.

The tzatziki is ridiculously easy to make (just five ingredients and five minutes!), and it transforms these bowls from good to absolutely incredible. Whether you’re focused on fitness, feeding a family, or just want fresh, wholesome meals ready to grab throughout the week, these Greek chicken bowls deliver every single time.

Summary

Greek Chicken Bowls with Tzatziki feature marinated grilled chicken served over fluffy rice or quinoa, topped with fresh vegetables like cucumbers, cherry tomatoes, and red onions, crumbled feta cheese, and a generous dollop of homemade tzatziki sauce. This meal prep recipe is naturally gluten-free, packed with lean protein, and ready in just 30 minutes.

Perfect for busy families and anyone looking for easy dinner recipes or healthy lunch options, these bowls serve 4 people and can be prepped ahead and stored for up to 4 days. Each bowl delivers approximately 38 grams of protein, complex carbs for energy, and tons of fresh Mediterranean flavor.

Equipment

You’ll need just a few basic kitchen tools:

• Grill pan or large skillet – For cooking the chicken to perfection
• Mixing bowls (2-3) – One for marinade, one for tzatziki, one for assembly
• Knife and cutting board – For prepping vegetables and chicken
• Grater or food processor – For grating cucumber for tzatziki
• Measuring cups and spoons – For accurate ingredients
• Meal prep containers – Glass or BPA-free plastic containers with lids
• Tongs or spatula – For flipping chicken

Ingredients

For the Marinated Chicken:

• 1½ pounds boneless, skinless chicken breasts (about 3-4 breasts)
• 2 tablespoons olive oil
• Juice of 1 lemon (about 3 tablespoons)
• 2 tablespoons red wine vinegar (or apple cider vinegar)
• 1 tablespoon dried oregano
• 3 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried thyme (optional)

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt (full-fat or 2%)
• ½ English cucumber, finely grated (about ¾ cup)
• 1 tablespoon fresh lemon juice
• 2 cloves garlic, minced
• 2 tablespoons fresh dill, chopped (or 1 teaspoon dried)
• 1 tablespoon extra virgin olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Bowl Assembly:

• 3 cups cooked rice (white, brown, or quinoa)
• 1½ cups cherry tomatoes, halved
• 1 English cucumber, diced
• ½ red onion, thinly sliced
• ½ cup crumbled feta cheese
• ¼ cup Kalamata olives, pitted and halved (optional)
• Fresh parsley or mint for garnish (optional)
• Lemon wedges for serving

Directions

Step 1: Marinate the Chicken

In a large mixing bowl or ziplock bag, combine the olive oil, lemon juice, red wine vinegar, dried oregano, minced garlic, salt, black pepper, and thyme if using. Whisk or shake to combine. If your chicken breasts are thick, pound them to an even ½ to ¾ inch thickness using a meat mallet—this ensures even cooking. Add the chicken to the marinade, turning to coat all sides. Cover and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor. Don’t marinate longer than 8 hours, as the acid can start to break down the chicken texture.

Step 2: Make the Tzatziki Sauce

While the chicken marinates, prepare your tzatziki. Grate the cucumber using a box grater or food processor. Place the grated cucumber in a clean kitchen towel or cheesecloth and squeeze firmly over the sink to remove as much liquid as possible—this is crucial for thick, creamy tzatziki that won’t make your bowls watery! In a medium bowl, combine the Greek yogurt, squeezed cucumber, lemon juice, minced garlic, fresh dill, olive oil, salt, and pepper. Stir until well combined. Cover and refrigerate until ready to serve—the flavors get even better as it sits!

Step 3: Cook Your Grain Base

Prepare your rice or quinoa according to package directions. For 3 cups cooked rice, you’ll need about 1 cup uncooked rice. Season lightly with salt while cooking for extra flavor. If you’re meal prepping, divide the cooked grains evenly among your containers and let them cool to room temperature before adding other ingredients.

Step 4: Cook the Chicken

Heat a grill pan or large skillet over medium-high heat. Once hot, add the marinated chicken breasts (reserve any extra marinade). Cook for 6-7 minutes per side, depending on thickness, until the internal temperature reaches 165°F and the chicken has beautiful golden-brown grill marks. The chicken should feel firm to the touch and juices should run clear. Remove from heat and let rest for 5 minutes before slicing or cubing—this keeps all those delicious juices inside!

Step 5: Prep Your Vegetables

While the chicken rests, prepare all your fresh vegetables. Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. If you’re meal prepping, you can do this step ahead—just keep the vegetables in separate containers to maintain maximum freshness and crunch.

Step 6: Slice the Chicken

Once rested, slice the chicken breasts into strips or cube them into bite-sized pieces. The choice is yours—strips look beautiful, while cubes are easier to eat with a fork!

Step 7: Assemble Your Bowls

Now comes the fun part! In each bowl or meal prep container, start with a base of rice or quinoa (about ¾ cup per bowl). Top with sliced or cubed chicken (about 4-6 ounces per bowl). Arrange the cherry tomatoes, cucumber, and red onion around the chicken. Sprinkle with crumbled feta cheese and add olives if using.

Step 8: Add Tzatziki and Serve

If eating immediately, add a generous dollop (about 3-4 tablespoons) of tzatziki sauce right on top. Garnish with fresh parsley or mint and serve with a lemon wedge for squeezing. If meal prepping, keep the tzatziki in separate small containers and add it just before eating to prevent sogginess. Enjoy your fresh, protein-packed Mediterranean feast!

Tips and Variations

Chef Emma’s Pro Tips:

• Squeeze that cucumber: This is the #1 secret to thick, restaurant-quality tzatziki that won’t water down your bowls
• Don’t over-marinate: 30 minutes to 4 hours is perfect—longer can make the chicken mushy
• Let chicken rest: Those 5 minutes make a huge difference in juiciness
• Use a meat thermometer: 165°F is the magic number for perfectly cooked, safe chicken
• Meal prep smart: Store tzatziki separately and keep wet ingredients away from grains until serving
• Double the tzatziki: It’s so good you’ll want extra for veggies, pita, or spreading on sandwiches
• Fresh herbs matter: Fresh dill in tzatziki is significantly better than dried

Delicious Variations:

• Low-Carb Option: Replace rice with cauliflower rice or serve over mixed greens for a Greek salad bowl
• Quinoa Power: Use quinoa instead of rice for extra protein and fiber
• Chicken Thighs: Swap breasts for boneless, skinless thighs for extra juicy, flavorful chicken
• Veggie-Packed: Add roasted red peppers, artichoke hearts, or grilled zucchini
• Extra Protein: Add chickpeas or white beans for plant-based protein and fiber
• Different Sauce: Try hummus instead of or in addition to tzatziki
• Grain-Free: Use spiralized zucchini noodles or cucumber noodles as the base
• Spicy Kick: Add a drizzle of hot sauce or sprinkle with red pepper flakes
• Dairy-Free: Use plant-based yogurt for tzatziki and omit feta cheese

Serving Suggestions:

• Serve with warm pita bread or naan on the side
• Add a side of hummus for dipping vegetables
• Include lemon wedges for an extra burst of citrus
• Pair with a simple Greek salad
• Serve with roasted chickpeas for extra crunch
• Add a sprinkle of za’atar seasoning for authentic Middle Eastern flavor

Storage and Meal Prep:

• Refrigerator: Store assembled bowls (without tzatziki) in airtight containers for up to 4 days
• Tzatziki Storage: Keep tzatziki in a separate container for up to 3 days
• Freezer: Cooked chicken freezes well for up to 3 months; thaw overnight in fridge. Don’t freeze vegetables or tzatziki
• Best Practice: Assemble bowls with grains, chicken, and vegetables, but pack tzatziki and feta separately
• Reheating: If you prefer warm bowls, microwave the chicken and rice for 1-2 minutes, then add cold toppings and tzatziki
• Batch Cooking: Double or triple the recipe for a full week of meal prep

Nutrition Facts

Note: Nutrition facts are estimates based on standard ingredients. Values may vary based on specific brands, portions, and modifications.

Nutritional Highlights

These Greek chicken bowls are nutritional powerhouses, delivering an impressive 38 grams of high-quality protein per serving. The lean chicken breast provides complete protein with all essential amino acids needed for muscle repair, growth, and overall body function. The Greek yogurt in the tzatziki adds even more protein plus beneficial probiotics that support gut health and digestion.

The colorful vegetables—tomatoes, cucumbers, and red onions—provide antioxidants, vitamins, and minerals that fight inflammation and support immune function. Tomatoes are rich in lycopene, a powerful antioxidant linked to heart health. The cucumbers add hydration and silica for healthy skin. Feta cheese contributes calcium for strong bones and teeth, while also adding conjugated linoleic acid (CLA), which may support metabolism.

The olive oil in both the marinade and tzatziki provides heart-healthy monounsaturated fats that help reduce bad cholesterol levels. The complex carbohydrates from rice or quinoa give you sustained energy without blood sugar spikes. Overall, these bowls offer balanced nutrition with a solid macronutrient profile perfect for active lifestyles, weight management, or simply eating well.

Dietitian Tips

• Boost fiber: Choose brown rice or quinoa instead of white rice to add 2-3 extra grams of fiber per serving
• Increase vegetables: Add extra non-starchy veggies like bell peppers, spinach, or roasted eggplant to increase volume and nutrients without many calories
• Greek yogurt benefits: Full-fat Greek yogurt provides more satisfaction and helps absorb fat-soluble vitamins from vegetables
• Portion awareness: These bowls are perfectly portioned for most adults; adjust grain amounts based on your activity level
• Add healthy fats: Include olives, avocado, or extra olive oil drizzle for heart-healthy omega-3s and better nutrient absorption
• Reduce sodium: Use low-sodium feta and season with herbs instead of extra salt to keep sodium levels moderate
• Plant-based protein: Add chickpeas or lentils for additional protein, fiber, and plant nutrients

FAQs

Can I use rotisserie chicken instead of cooking my own?
Absolutely! Rotisserie chicken is a fantastic time-saver for these Greek chicken bowls. You’ll need about 3 cups of shredded or diced cooked chicken. To add that Mediterranean flavor, toss the chicken with a bit of the marinade ingredients (lemon juice, oregano, garlic) before assembling your bowls.

How long does homemade tzatziki last in the refrigerator?
Homemade tzatziki stays fresh in an airtight container for 2-3 days in the refrigerator. The cucumber may release a bit more water over time, so you might need to stir it or drain off excess liquid before serving. For best texture and flavor, it’s ideal to use within 2 days.

What other grains can I use besides rice?
You have so many options! Try quinoa for extra protein, farro for a nutty flavor and chewy texture, bulgur wheat for authentic Mediterranean taste, orzo pasta for something different, or cauliflower rice for a low-carb option. Each brings its own unique texture and nutritional profile to these versatile bowls.

Can I freeze Greek chicken bowls for meal prep?
You can freeze the cooked chicken and cooked grains separately for up to 3 months. However, I don’t recommend freezing the fresh vegetables, feta, or tzatziki—they don’t maintain good texture after thawing. For best results, freeze just the chicken and grains, then add fresh toppings when you’re ready to eat.

Are Greek chicken bowls gluten-free?
Yes! When served with rice, quinoa, or other gluten-free grains, and using gluten-free seasonings, these bowls are naturally gluten-free. Just double-check that your feta cheese and any packaged ingredients don’t contain hidden gluten. The tzatziki is naturally gluten-free as well.

Will the vegetables get soggy if I meal prep these bowls?
Great question! To prevent sogginess, keep wet ingredients separate until you’re ready to eat. Store the tzatziki in a small separate container, and if you’re concerned about moisture, you can also keep tomatoes and cucumbers in separate compartments. Alternatively, layer the grains on bottom, chicken on top, and vegetables on the side—this keeps everything fresher longer.

Conclusion

These Greek Chicken Bowls with Tzatziki are everything a modern meal should be—fresh, flavorful, nutritious, and incredibly easy to customize for your needs. Whether you’re meal prepping for busy workweeks, fueling post-workout recovery, or simply want to bring some Mediterranean sunshine to your dinner table, these bowls deliver on every level. The combination of tender, herb-marinated chicken, crisp vegetables, tangy feta, and that cool, creamy homemade tzatziki creates a symphony of textures and flavors that never gets boring.

What I love most is how these bowls make healthy eating feel like a treat rather than a chore. They’re beautiful to look at, satisfying to eat, and loaded with the kind of nutrition that makes your body feel energized and strong. My family requests these at least twice a month, and I’m always happy to oblige because I know they’re getting lean protein, complex carbs, healthy fats, and tons of vegetables in one delicious package.

So grab that chicken, fire up your grill pan, and get ready to fall in love with these vibrant, protein-packed bowls. Your taste buds, your body, and your meal prep game will all thank you. Here’s to eating well, feeling great, and enjoying every single bite!

Greek Chicken Bowls with Tzatziki – Fresh & High-Protein Meal Prep

Marinated grilled chicken served over rice or quinoa with fresh vegetables, feta cheese, and homemade tzatziki sauce. Perfect for meal prep! Naturally gluten-free and packed with 38g of protein per bowl.

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Servings: 4

Ingredients Equipment Method Notes

Ingredients

  

• For the Marinated Chicken:
• – 1½ pounds boneless skinless chicken breasts (3-4 breasts)
• – 2 tablespoons olive oil
• – Juice of 1 lemon about 3 tablespoons
• – 2 tablespoons red wine vinegar
• – 1 tablespoon dried oregano
• – 3 cloves garlic minced
• – 1 teaspoon salt
• – ½ teaspoon black pepper
• – ½ teaspoon dried thyme optional
• For the Tzatziki Sauce:
• – 1 cup plain Greek yogurt
• – ½ English cucumber finely grated (about ¾ cup)
• – 1 tablespoon fresh lemon juice
• – 2 cloves garlic minced
• – 2 tablespoons fresh dill chopped
• – 1 tablespoon extra virgin olive oil
• – ½ teaspoon salt
• – ¼ teaspoon black pepper
• For the Bowl Assembly:
• – 3 cups cooked rice white, brown, or quinoa
• – 1½ cups cherry tomatoes halved
• – 1 English cucumber diced
• – ½ red onion thinly sliced
• – ½ cup crumbled feta cheese
• – ¼ cup Kalamata olives pitted and halved optional
• – Fresh parsley or mint for garnish optional
• – Lemon wedges for serving

Equipment

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Marinating Time: 30 minutes
• Total Time: 60 minutes
• Servings: 4
• Calories: 420 kcal

Method

 

1. In a large bowl or ziplock bag, combine olive oil, lemon juice, red wine vinegar, oregano, garlic, salt, pepper, and thyme. Add chicken breasts (pound to even thickness if needed) and marinate for 30 minutes to 4 hours in the refrigerator.
2. While chicken marinates, make tzatziki: Grate cucumber and squeeze firmly in a kitchen towel to remove excess liquid. In a bowl, combine Greek yogurt, squeezed cucumber, lemon juice, garlic, dill, olive oil, salt, and pepper. Mix well, cover, and refrigerate.
3. Cook rice or quinoa according to package directions. Season lightly with salt.
4. Heat grill pan or skillet over medium-high heat. Add marinated chicken and cook 6-7 minutes per side until internal temperature reaches 165°F and chicken has golden grill marks. Remove and let rest 5 minutes.
5. While chicken rests, prep vegetables: halve cherry tomatoes, dice cucumber, and slice red onion.
6. Slice or cube the rested chicken into bite-sized pieces.
7. Assemble bowls: Add ¾ cup cooked rice or quinoa to each bowl. Top with chicken (4-6 oz per bowl), cherry tomatoes, cucumber, and red onion. Sprinkle with feta cheese and add olives if using.
8. If serving immediately, add 3-4 tablespoons tzatziki on top. If meal prepping, store tzatziki separately. Garnish with fresh herbs and serve with lemon wedges.

Notes

– Squeeze grated cucumber thoroughly for thick tzatziki
– Don’t marinate chicken longer than 8 hours
– Let chicken rest 5 minutes before slicing for juiciness
– Store tzatziki separately when meal prepping
– Use chicken thighs for extra juicy results
– Swap rice for cauliflower rice for low-carb option
– Store assembled bowls (without tzatziki) for up to 4 days
– Tzatziki lasts 2-3 days refrigerated

Nutrition (per bowl):
Calories: 420 kcal
Protein: 38g
Total Carbohydrates: 36g
Dietary Fiber: 3g
Sugars: 5g
Total Fat: 14g
Saturated Fat: 4g
Cholesterol: 95mg
Sodium: 680mg
Calcium: 180mg
Iron: 2.5mg

Recipe Yield: 4 servings

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