Description
Vibrant Greek Chicken Bowls featuring tender, herb-marinated chicken breast served over fluffy rice with crisp vegetables, creamy tzatziki, tangy feta, and hummus. Perfect for weekly meal prep – these Mediterranean-inspired bowls stay fresh and delicious for 5 days. Customizable for keto, paleo, or high-protein diets.
Ingredients
2 lbs boneless, skinless chicken breasts (4 medium breasts)
¼ cup extra-virgin olive oil
3 tablespoons fresh lemon juice
4 garlic cloves, minced
1 tablespoon red vinegar
2 teaspoons dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon sea salt
½ teaspoon black pepper
¼ teaspoon red pepper flakes (optional)
4 cups cooked rice or quinoa (for serving)
2 cups cherry tomatoes, halved
2 large cucumbers, diced
1 cup red onion, thinly sliced
1 cup bell peppers, diced
1 cup Kalamata olives, pitted and halved
1 cup crumbled feta cheese
½ cup tzatziki sauce
½ cup hummus
Fresh parsley for garnish
Lemon wedges for serving
Instructions
1. Pat chicken breasts completely dry with paper towels. Place between plastic wrap and pound to even ¾-inch thickness using a meat mallet.
2. In a medium bowl, whisk together olive oil, lemon juice, red vinegar, minced garlic, oregano, basil, onion powder, salt, black pepper, and red pepper flakes.
3. Place chicken in a large zip-top bag or shallow dish. Pour marinade over chicken, ensuring all pieces are coated. Seal and refrigerate for 15 minutes to 4 hours, flipping halfway through.
4. Remove chicken from refrigerator 10 minutes before cooking. Meanwhile, preheat oven to 425°F and line a baking sheet with parchment paper (or preheat grill to 400-450°F).
5. Remove chicken from marinade, letting excess drip off. Arrange on prepared baking sheet with space between pieces.
6. Bake for 18-22 minutes, flipping halfway through, until internal temperature reaches 165°F. If grilling, cook 6-7 minutes per side.
7. Transfer cooked chicken to a clean plate and tent loosely with foil. Let rest for 5-7 minutes.
8. While chicken rests, prepare vegetables: halve tomatoes, dice cucumbers and peppers, slice onions, and halve olives.
9. Slice rested chicken against the grain into ½-inch strips.
10. Assemble bowls: Add 1 cup cooked rice or quinoa as base. Top with 4-6 oz sliced chicken.
11. Add vegetables: ¼ cup each of tomatoes, cucumbers, onions, and peppers.
12. Add toppings: 2 tablespoons crumbled feta, 6-8 olives.
13. Add sauces: 2 tablespoons tzatziki and 2 tablespoons hummus on the side.
14. Drizzle with olive oil, add fresh parsley, and serve with lemon wedges.
15. For meal prep: Store chicken, grains, and vegetables in separate containers or use divided meal prep containers. Keep sauces separate. Refrigerate for up to 5 days.
Notes
Chicken must reach 165°F internal temperature for food safety. Use an instant-read thermometer for accuracy.
For best meal prep results, store components separately to prevent sogginess.
Cooked chicken stays fresh for 4-5 days when refrigerated properly at 40°F or below.
These bowls can be served cold – no reheating necessary!
Don’t marinate chicken longer than 4 hours as the acid breaks down protein texture.
For keto/low-carb: Replace rice with cauliflower rice (saves 40g carbs per serving).
Chicken can be frozen for up to 3 months. Thaw overnight in refrigerator before using.
Add vegetables just before eating for maximum crispness in meal prep bowls.
- Prep Time: 20
- Cook Time: 20
- Category: Main Course, Meal Prep, Lunch, Dinner
- Method: Baking, Grilling
- Cuisine: Greek, Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 485
- Sugar: 6g
- Sodium: 725mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 105mg
Keywords: greek chicken bowls, meal prep bowls, greek chicken, healthy meal prep, mediterranean bowls, chicken meal prep, clean eating