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Easy High-Protein Greek Chicken Meal Prep Bowls Perfect for Healthy Lunches

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A quick and easy Greek chicken meal prep bowl featuring marinated chicken, quinoa, fresh veggies, and creamy tzatziki sauce. Perfect for healthy, protein-packed lunches that stay fresh for days.

Ingredients

Scale
  • 1½ pounds boneless, skinless chicken breasts or thighs
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 3 cloves garlic, minced
  • 1 tablespoon dried oregano (or 2 tablespoons fresh, finely chopped)
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 cup cooked quinoa (about 185g cooked)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ½ cup kalamata olives, pitted and sliced (optional)
  • ¼ cup red onion, thinly sliced
  • ½ cup crumbled feta cheese
  • ½ cup Greek yogurt (full-fat or low-fat)
  • ½ cucumber, grated and squeezed to remove excess water
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh lemon juice
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. In a medium bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts or thighs and coat them evenly. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
  2. Rinse ½ cup dry quinoa under cold water to remove bitterness. Add quinoa and 1 cup water to a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and set aside to cool slightly.
  3. Grate half a cucumber and squeeze out excess water using a clean kitchen towel or cheesecloth. In a small bowl, combine grated cucumber, Greek yogurt, lemon juice, minced garlic, chopped dill, salt, and pepper. Mix well and refrigerate to meld flavors.
  4. Heat a large skillet over medium-high heat. Remove chicken from marinade and cook 5-6 minutes per side until cooked through and golden brown. Internal temperature should reach 165°F (74°C). Let rest for 5 minutes, then slice into strips.
  5. Divide cooked quinoa evenly into 4 meal prep containers. Top each with sliced chicken, cherry tomatoes, diced cucumber, kalamata olives, sliced red onion, and crumbled feta cheese. Add a dollop of tzatziki on the side or in a small container to keep fresh.

Notes

Marinate chicken for longer if possible for deeper flavor. Avoid overcrowding the pan to get a good sear. Use a meat thermometer to ensure chicken reaches 165°F. Squeeze excess water from grated cucumber to prevent watery tzatziki. Store tzatziki separately to avoid sogginess. Can swap Greek yogurt for dairy-free yogurt and feta for plant-based cheese for dairy-free version.

Nutrition

Keywords: Greek chicken, meal prep, high protein, healthy lunch, quinoa, tzatziki, Mediterranean, easy recipe

Find it online: https://cooksybite.com/easy-high-protein-greek-chicken-meal-prep-bowls-perfect-for-healthy-lunches/