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Fresh Greek Chicken Meal Prep Bowls

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A quick and easy Mediterranean-inspired meal prep bowl featuring marinated grilled chicken, fresh veggies, quinoa or brown rice, and a tangy homemade Greek dressing. Perfect for healthy lunches that stay fresh for up to 4 days.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (organic or free-range recommended)
  • 3 tablespoons extra virgin olive oil (for marinade)
  • Juice of 1 large lemon
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 large cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, thinly sliced (optional)
  • 1/3 cup Kalamata olives, pitted and sliced
  • 4 ounces feta cheese, crumbled
  • 2 cups cooked quinoa or brown rice
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons extra virgin olive oil (for dressing)
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon dried oregano
  • Salt and pepper, to taste
  • Optional: pinch of crushed red pepper flakes

Instructions

  1. In a large bowl, whisk together 3 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and toss to coat thoroughly. Cover and refrigerate for at least 20 minutes, ideally up to 2 hours.
  2. While chicken marinates, rinse 1 cup quinoa under cold water. Combine with 2 cups water in a saucepan, bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Fluff with a fork. For brown rice, follow package instructions (about 40-45 minutes). Let cool slightly.
  3. Dice cucumber, halve cherry tomatoes, thinly slice red onion, slice Kalamata olives, and chop parsley. Set aside.
  4. Heat grill pan or skillet over medium-high heat. Cook chicken breasts for 5-6 minutes per side until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes before slicing.
  5. In a small bowl, whisk together 2 tablespoons olive oil, red wine vinegar, oregano, salt, pepper, and optional red pepper flakes. Adjust seasoning to taste.
  6. Divide cooked quinoa or rice evenly among meal prep containers. Layer with cucumber, tomatoes, onion, olives, sliced chicken, and crumbled feta. Drizzle dressing over the top and sprinkle with chopped parsley.
  7. Seal containers tightly and refrigerate. Bowls keep well for up to 4 days. Serve cold or at room temperature; stir before eating.

Notes

Use a meat thermometer to ensure chicken reaches 165°F (74°C) for safety and juiciness. Marinate chicken for at least 20 minutes, up to 2 hours for best flavor. Fluff quinoa while warm to keep it light and separate. Keep dressing and delicate veggies separate until serving to avoid sogginess. Chicken thighs can be substituted with adjusted cooking time. For dairy-free, omit feta or use dairy-free cheese alternatives.

Nutrition

Keywords: Greek chicken, meal prep, healthy lunch, Mediterranean, quinoa bowl, grilled chicken, easy recipe

Find it online: https://yumnode.com/fresh-greek-chicken-meal-prep-bowls-5-easy-healthy-lunch-ideas/