Fresh Greek Chicken Bowls Meal Prep is a bright, wholesome way to enjoy Mediterranean flavors in an easy, make-ahead format that fits perfectly into busy weeks. With lemony marinated chicken, crisp vegetables, fluffy grains, and creamy tzatziki, this bowl delivers balance, color, and satisfying flavor in every bite.
Why You’ll Love This Fresh Greek Chicken Bowls Meal Prep
This Fresh Greek Chicken Bowls Meal Prep recipe is ideal if you want meals that feel fresh but still hold up well for several days. The chicken is packed with classic Greek flavors like lemon, oregano, and garlic, while the vegetables add crunch and natural sweetness. Everything can be prepared ahead of time and assembled quickly, making lunches and dinners stress free. It is nutritious without feeling boring, filling without being heavy, and flexible enough to suit different tastes in the same household.
Ingredients for Fresh Greek Chicken Bowls Meal Prep
Greek Marinated Chicken
- 1 1/4 pounds boneless skinless chicken breasts
- 3 tablespoons olive oil
- Juice of 1 large lemon
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Bowl Base and Toppings
- 2 cups cooked rice or quinoa
- 1 cup cherry tomatoes, halved
- 1 large English cucumber, diced
- 1/4 cup thinly sliced red onion
- 1/3 cup crumbled feta cheese
- 1/4 cup sliced olives, optional
- Chopped romaine lettuce, optional
Tzatziki Sauce
- 1 cup plain Greek yogurt
- 1/2 cup grated cucumber, seeds removed
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 clove garlic, finely minced
- 1 tablespoon fresh dill, chopped
- Salt to taste
Ingredient Notes
Chicken thighs can be used instead of breasts for a slightly juicier result. Quinoa adds extra protein, while rice offers a more traditional base. If you are dairy sensitive, use a dairy free yogurt for the tzatziki or skip the sauce and drizzle the bowls with lemon juice and olive oil. Olives are optional but add a salty bite that many people enjoy.
Step-by-Step Instructions
Step 1: Marinate the Chicken
Place the chicken breasts in a large bowl or zip-top bag. Add olive oil, lemon juice, lemon zest, oregano, basil, garlic powder, salt, and pepper. Mix well to coat the chicken evenly. Cover and refrigerate for at least 30 minutes, or up to 8 hours for deeper flavor.
Step 2: Prepare the Tzatziki Sauce
While the chicken marinates, make the tzatziki. Grate the cucumber and squeeze out excess moisture using a clean towel. In a bowl, combine Greek yogurt, grated cucumber, lemon juice, olive oil, garlic, dill, and salt. Stir until smooth, then refrigerate until ready to use.
Step 3: Cook the Chicken
Heat a skillet over medium heat or preheat an air fryer to 380°F. Cook the chicken for about 5 to 7 minutes per side, or until fully cooked and no longer pink in the center. Let the chicken rest for a few minutes, then slice into strips.
Step 4: Prepare the Bowl Components
Cook your rice or quinoa according to package instructions. Chop the tomatoes, cucumber, onion, and lettuce if using. Keeping ingredients separate helps maintain freshness for meal prep.
Step 5: Assemble for Meal Prep
Divide the rice or quinoa evenly among containers. Add sliced chicken, vegetables, feta cheese, and olives if using. Store the tzatziki sauce in a small container or add it just before serving.
Pro Tips for Success
- Marinate the chicken overnight for maximum flavor.
- Let cooked chicken rest before slicing to keep it juicy.
- Drain cucumber well to prevent watery tzatziki.
- Store sauce separately to keep bowls fresh longer.
- Use airtight containers for best meal prep results.
Flavor Variations
- Add roasted chickpeas for extra texture and protein.
- Use brown rice or farro for a heartier grain base.
- Sprinkle bowls with fresh parsley or mint.
- Add roasted red peppers for sweetness.
- Swap feta for dairy free cheese if needed.
Serving Suggestions
These Fresh Greek Chicken Bowls Meal Prep containers are perfect as-is, but they also pair well with warm pita bread or a simple side salad. You can enjoy them cold or slightly warmed, depending on preference. For gatherings, set out all components buffet-style and let everyone build their own bowl.
Storage and Freezing Instructions
Store assembled bowls in the refrigerator for up to 4 days. Keep the tzatziki sauce separate and add just before eating. The chicken can be frozen for up to 2 months, but fresh vegetables and sauce are best prepared fresh after thawing.
Nutrition Facts (Per Serving)
| Nutrient | Amount | | Calories | ~480 | | Protein | ~40 g | | Carbs | ~35 g | | Fat | ~20 g | | Fiber | ~4 g | | Sodium | ~720 mg |
FAQ About Fresh Greek Chicken Bowls Meal Prep
How long do Greek chicken bowls last in the fridge?
When stored properly in airtight containers, these bowls last up to four days. Keeping the sauce separate helps the vegetables stay crisp.
Can I eat these bowls cold?
Yes, these bowls taste great cold, especially for lunches. The flavors stay bright and refreshing straight from the refrigerator.
Can I make this recipe low carb?
You can replace the rice or quinoa with cauliflower rice or extra greens. This keeps the bowls lighter while still flavorful.
Is this recipe good for kids?
The flavors are mild and fresh, making it suitable for most kids. You can leave out onions or olives if needed.
What other sauces work well?
A simple lemon vinaigrette or hummus also pairs nicely with the Greek flavors if you want variety.
Fresh Greek Chicken Bowls Meal Prep
Equipment
- mixing bowls
- skillet or air fryer
- grater
- knife and cutting board
- airtight meal prep containers
Ingredients
- 1.25 lb boneless skinless chicken breasts
- 3 tbsp olive oil
- 1 large lemon, juiced
- 1 tsp lemon zest
- 1 tsp dried oregano
- 0.5 tsp dried basil
- 1 tsp garlic powder
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 cups cooked rice or quinoa
- 1 cup cherry tomatoes, halved
- 1 large English cucumber, diced
- 0.25 cup red onion, thinly sliced
- 0.33 cup crumbled feta cheese
- 0.25 cup sliced olives, optional
- chopped romaine lettuce, optional
- 1 cup plain Greek yogurt
- 0.5 cup grated cucumber, seeds removed
- 1 tbsp lemon juice (for tzatziki)
- 1 tbsp olive oil (for tzatziki)
- 1 clove garlic, finely minced
- 1 tbsp fresh dill, chopped
- salt, to taste (tzatziki)
Instructions
- Combine chicken, olive oil, lemon juice, lemon zest, oregano, basil, garlic powder, salt, and pepper. Marinate for at least 30 minutes or up to 8 hours.
- Grate cucumber and squeeze out excess moisture. Mix with Greek yogurt, lemon juice, olive oil, garlic, dill, and salt. Refrigerate until ready.
- Cook chicken in a skillet over medium heat or in an air fryer at 380°F for 5–7 minutes per side until cooked through. Rest, then slice.
- Cook rice or quinoa and prepare vegetables by chopping tomatoes, cucumber, onion, and lettuce if using.
- Divide grains into containers. Top with chicken, vegetables, feta, olives, and store tzatziki separately or add before serving.
Notes
Nutrition
Final Thoughts
Fresh Greek Chicken Bowls Meal Prep is an easy way to bring Mediterranean flavor into your weekly routine. With simple ingredients, flexible options, and great make-ahead potential, this recipe is one you will come back to again and again.
