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Healthy Greek Chicken Bowls Easy Lunch Meal Prep Recipe for Busy Days

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A quick and easy Greek chicken bowl recipe featuring a lemon-herb marinated chicken, fresh veggies, and homemade tzatziki sauce, perfect for meal prep and busy weekdays.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 3 cloves garlic, minced
  • 3 tbsp extra virgin olive oil
  • Juice and zest of 1 lemon
  • 1 tbsp dried oregano or 2 tbsp fresh oregano, finely chopped
  • 1 tsp salt
  • ½ tsp black pepper
  • Pinch of crushed red pepper flakes (optional)
  • 2 cups cooked brown rice or quinoa (about 140g uncooked)
  • 1 large cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ cup red onion, thinly sliced
  • ½ cup Kalamata olives, pitted and sliced
  • ½ cup crumbled feta cheese (optional)
  • Fresh parsley or dill, chopped (for garnish)
  • 1 cup Greek yogurt (full-fat or low-fat)
  • ½ cucumber, grated and drained
  • 1 clove garlic, minced
  • 1 tbsp lemon juice
  • 1 tbsp fresh dill, chopped or 1 tsp dried dill
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine olive oil, minced garlic, lemon juice and zest, oregano, salt, pepper, and red pepper flakes if using. Add the chicken breasts or thighs and toss to coat thoroughly. Cover and refrigerate for at least 2 hours, preferably overnight.
  2. Cook brown rice or quinoa according to package instructions. Rinse quinoa before cooking. Brown rice takes about 40 minutes; quinoa about 20 minutes.
  3. Grate half a cucumber and squeeze out excess moisture using a clean kitchen towel or paper towel. In a bowl, mix grated cucumber, Greek yogurt, minced garlic, lemon juice, dill, salt, and pepper. Refrigerate until ready to serve.
  4. Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the Kalamata olives. Set aside.
  5. Heat grill pan or skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Cook chicken for about 6-7 minutes per side or until internal temperature reaches 165°F (74°C).
  6. Let the chicken rest for 5 minutes after cooking, then slice into bite-sized strips or cubes.
  7. Assemble bowls by placing a scoop of brown rice or quinoa as the base. Arrange chicken slices on top, then add cucumber, tomatoes, red onions, olives, and sprinkle with crumbled feta and fresh herbs. Drizzle with tzatziki sauce just before serving or pack separately if prepping ahead.

Notes

Marinate chicken for at least 2 hours or overnight for best flavor. Drain grated cucumber well to avoid watery tzatziki. Cook grains slightly underdone if prepping ahead. Pack tzatziki sauce separately to keep veggies crisp. Use chicken thighs for juicier meat. Cut chicken against the grain for tenderness.

Nutrition

Keywords: Greek chicken bowls, healthy lunch, meal prep, Mediterranean, tzatziki, grilled chicken, easy recipe

Find it online: https://realityeats.com/healthy-greek-chicken-bowls-easy-lunch-meal-prep-recipe-for-busy-days/