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High Protein Greek Chicken Meal Prep - Fresh, Flavorful, and Easy

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 to 2.5 lbs boneless, skinless chicken breasts (or thighs if you prefer)
  • Marinade basics: 2 lemons, 5–6 garlic cloves, 1/4 cup extra-virgin olive oil, 2 tsp dried oregano, 1 tsp dried thyme, 1 tsp paprika, 1 tsp kosher salt, 1/2 tsp black pepper
  • Greek yogurt sauce (tzatziki-style): 1 cup plain 2% or nonfat Greek yogurt, 1/2 English cucumber, 1–2 garlic cloves, juice of 1/2 lemon, 1–2 tbsp olive oil, fresh dill or mint (optional), salt and pepper
  • Grain base: 2 cups dry brown rice, farro, quinoa, or orzo
  • Veggies and extras: 1 red onion, 1–2 bell peppers, 1 pint cherry tomatoes, 1 large cucumber, 1/2 cup pitted Kalamata olives, 1/2 cup crumbled feta
  • Fresh herbs: Parsley and/or dill
  • Pantry staples: Olive oil, red wine vinegar, salt, pepper
  • Optional add-ins: Chickpeas, spinach, arugula, lemon wedges

Method
 

  1. Make the marinade: In a bowl, whisk zest and juice of 1 lemon, olive oil, minced garlic, oregano, thyme, paprika, salt, and pepper.
  2. Prep the chicken: Pat chicken dry. If thick, slice breasts horizontally to even thickness (about 3/4-inch). Add to a zipper bag or bowl and pour in the marinade. Toss to coat. Marinate in the fridge for at least 30 minutes, up to 8 hours.
  3. Cook your grain: Rinse and cook your chosen grain according to package directions. Aim for 4–5 cups cooked. Fluff and let cool slightly.
  4. Roast or sauté veggies: Slice onion and bell peppers. Toss with a little olive oil, salt, and pepper. Roast on a sheet pan at 425°F (220°C) for 15–20 minutes until tender with a bit of char, or sauté in a skillet until soft.
  5. Make the yogurt sauce: Grate cucumber and squeeze out excess water with a clean towel. Stir into Greek yogurt with minced garlic, lemon juice, olive oil, chopped dill or mint (if using), salt, and pepper. Taste and adjust. You want it tangy and garlicky.
  6. Cook the chicken: Heat a grill pan or skillet over medium-high. Add a light drizzle of oil. Cook chicken 4–6 minutes per side, depending on thickness, until the center reaches 165°F (74°C). Rest for 5 minutes, then slice.
  7. Fresh toppings: Halve cherry tomatoes, chop cucumber, slice olives. Crumble feta. Chop parsley.
  8. Assemble: Divide grains into 4–6 meal prep containers. Top with sliced chicken, roasted peppers and onions, fresh cucumber and tomatoes, olives, and feta. Add a dollop or small container of yogurt sauce. Garnish with parsley and lemon wedges.
  9. Final touch: Drizzle a little olive oil and a splash of red wine vinegar over the veggies before sealing. It keeps flavors lively.