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Mediterranean Chicken Meal Prep Bowls - Fresh, Flavorful, and Ready for the Week

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

Ingredients
  

  • For the Chicken 1.5 lbs boneless, skinless chicken breasts (or thighs)
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice (plus 1 tsp zest)
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt, 1/4 tsp black pepper
  • For the Grain Base 1 cup dry quinoa or couscous
  • 2 cups low-sodium chicken broth or water
  • 1 tbsp olive oil
  • Pinch of salt
  • Fresh Veggies and Add-Ons 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • 1 red bell pepper, diced (roasted or raw)
  • 1/3 cup Kalamata olives, pitted and halved (optional)
  • 1/3 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • Lemon wedges, for serving
  • For the Tzatziki 1 cup plain Greek yogurt
  • 1/2 cup cucumber, grated and squeezed dry
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 small garlic clove, grated
  • 1 tbsp fresh dill or 1 tsp dried
  • Pinch of salt and pepper

Method
 

  1. Marinate the chicken. In a bowl, whisk olive oil, lemon juice and zest, garlic, oregano, cumin, paprika, salt, and pepper. Add chicken and toss to coat. Let it sit at least 20 minutes (or up to 8 hours in the fridge) for deeper flavor.
  2. Cook the grain. Rinse quinoa if using. Bring broth to a boil, add quinoa or couscous, olive oil, and salt. For quinoa: simmer covered 15 minutes, rest 5. For couscous: remove from heat, cover 5 minutes, then fluff with a fork.
  3. Prep the veggies. Chop cucumber, tomatoes, red onion, and bell pepper. If using roasted peppers, blot excess moisture. Halve olives. Chop parsley. Keep everything in separate bowls so it’s easy to portion later.
  4. Make the tzatziki. Combine yogurt, grated cucumber (squeezed well), lemon juice, olive oil, garlic, dill, salt, and pepper. Stir until creamy. Taste and adjust with more lemon or salt.
  5. Cook the chicken. Heat a large skillet over medium-high. Add a drizzle of oil. Cook chicken 5–6 minutes per side (time varies by thickness) until the internal temperature reaches 165°F (74°C). Rest 5 minutes, then slice or cube.
  6. Fluff and season the grain. Add a squeeze of lemon and a pinch of salt to the quinoa or couscous. A drizzle of olive oil keeps it from clumping.
  7. Assemble the bowls. Divide grain among 4 meal prep containers. Top with chicken, cucumber, tomatoes, red onion, bell pepper, and olives. Sprinkle with feta and parsley. Add a lemon wedge.
  8. Add the sauce smartly. Portion tzatziki into small lidded cups or keep it in a separate container. Don’t spoon it over the hot chicken; add it just before eating for the best texture.