High Protein Mediterranean Chicken Meal Prep Bowls – Simple, Fresh, and Satisfying

Meal prep doesn’t have to be boring, and these High Protein Mediterranean Chicken Meal Prep Bowls prove it. Bright, herby chicken, crisp veggies, briny olives, and creamy tzatziki come together in a fresh, balanced bowl that actually tastes good all week. They’re easy to assemble, customizable, and packed with protein to keep you full.

Whether you’re eating at your desk or grabbing a quick dinner, these bowls make healthy eating feel effortless.

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High Protein Mediterranean Chicken Meal Prep Bowls - Simple, Fresh, and Satisfying

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the chicken marinade: 1.5 pounds boneless, skinless chicken breasts (or thighs)
• 3 tablespoons extra-virgin olive oil
• 1 large lemon, zested and juiced
• 3 garlic cloves, finely minced
• 1.5 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• For the bowls: 2 cups cooked quinoa or brown rice (about 1 cup dry)
• 1 cup canned chickpeas, drained and rinsed
• 1 English cucumber, diced
• 1.5 cups cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/3 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• For the tzatziki (or use store-bought): 1 cup plain Greek yogurt (2% or 0%)
• 1/2 cup grated cucumber, excess water squeezed out
• 1 tablespoon lemon juice
• 1 small garlic clove, grated
• 1 tablespoon fresh dill, chopped (or 1/2 teaspoon dried)
• Pinch of salt and pepper
• Optional add-ins: Sliced bell peppers, artichoke hearts, pepperoncini, arugula, or a drizzle of balsamic glaze.

Method

 

1. Marinate the chicken: In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and toss to coat. Marinate at least 30 minutes or up to 12 hours in the fridge.
2. Cook the grains: Prepare quinoa or brown rice according to package directions. Fluff with a fork and set aside to cool slightly.
3. Make the tzatziki: Stir yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper. Adjust to taste. Refrigerate until serving.
4. Cook the chicken: Heat a skillet or grill pan over medium-high. Add a light drizzle of oil. Cook chicken 5–7 minutes per side, until the thickest part reaches 165°F (74°C). Rest 5 minutes, then slice.
5. Prep the veggies: Dice cucumber, halve tomatoes, slice red onion, and chop parsley. Rinse and drain chickpeas. Halve olives.
6. Assemble the bowls: Divide grains among 4 meal prep containers. Top with chicken, chickpeas, tomatoes, cucumber, onion, and olives. Sprinkle with feta and parsley.
7. Add sauces and finishing touches: Add a small container of tzatziki to each bowl. For extra brightness, add a lemon wedge or a tiny drizzle of olive oil before eating.
8. Cool and store: Let everything cool to room temperature before sealing the containers to prevent condensation and sogginess.

What Makes This Recipe So Good

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• High protein, balanced macros: Juicy chicken, fiber-rich grains, and healthy fats keep you full without feeling heavy.
• Bold Mediterranean flavors: Lemon, garlic, oregano, and olive oil deliver a bright, savory punch in every bite.
• Meal-prep friendly: Holds up well in the fridge, and components can be mixed and matched through the week.
• Customizable: Swap grains, change the veggies, or make it low-carb without losing the Mediterranean vibe.
• Fresh and satisfying: Crisp cucumbers, tomatoes, and herbs add crunch and freshness that lasts.

Ingredients

• For the chicken marinade:
  • 1.5 pounds boneless, skinless chicken breasts (or thighs)
  • 3 tablespoons extra-virgin olive oil
  • 1 large lemon, zested and juiced
  • 3 garlic cloves, finely minced
  • 1.5 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
• For the bowls:
  • 2 cups cooked quinoa or brown rice (about 1 cup dry)
  • 1 cup canned chickpeas, drained and rinsed
  • 1 English cucumber, diced
  • 1.5 cups cherry tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/3 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
• For the tzatziki (or use store-bought):
  • 1 cup plain Greek yogurt (2% or 0%)
  • 1/2 cup grated cucumber, excess water squeezed out
  • 1 tablespoon lemon juice
  • 1 small garlic clove, grated
  • 1 tablespoon fresh dill, chopped (or 1/2 teaspoon dried)
  • Pinch of salt and pepper
• Optional add-ins: Sliced bell peppers, artichoke hearts, pepperoncini, arugula, or a drizzle of balsamic glaze.

Step-by-Step Instructions

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1. Marinate the chicken: In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken and toss to coat. Marinate at least 30 minutes or up to 12 hours in the fridge.
2. Cook the grains: Prepare quinoa or brown rice according to package directions.

   Fluff with a fork and set aside to cool slightly.

3. Make the tzatziki: Stir yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper. Adjust to taste. Refrigerate until serving.
4. Cook the chicken: Heat a skillet or grill pan over medium-high.

   Add a light drizzle of oil. Cook chicken 5–7 minutes per side, until the thickest part reaches 165°F (74°C). Rest 5 minutes, then slice.

5. Prep the veggies: Dice cucumber, halve tomatoes, slice red onion, and chop parsley.

   Rinse and drain chickpeas. Halve olives.

6. Assemble the bowls: Divide grains among 4 meal prep containers. Top with chicken, chickpeas, tomatoes, cucumber, onion, and olives.

   Sprinkle with feta and parsley.

7. Add sauces and finishing touches: Add a small container of tzatziki to each bowl. For extra brightness, add a lemon wedge or a tiny drizzle of olive oil before eating.
8. Cool and store: Let everything cool to room temperature before sealing the containers to prevent condensation and sogginess.

Storage Instructions

• Refrigerator: Store assembled bowls (without tzatziki on the veggies) for up to 4 days. Keep tzatziki in a separate cup for best texture.
• Freezer: Freeze cooked chicken and grains for up to 2 months.

  Do not freeze fresh veggies or tzatziki. Thaw overnight in the fridge.

• Reheating: Reheat chicken and grains in the microwave until warm. Add fresh veggies and tzatziki after reheating to keep everything crisp.

Health Benefits

• High-quality protein: Chicken and Greek yogurt help support muscle repair, satiety, and steady energy.
• Heart-healthy fats: Olive oil and olives provide monounsaturated fats linked to better cardiovascular health.
• Fiber and micronutrients: Chickpeas, tomatoes, cucumbers, and whole grains add fiber, potassium, vitamin C, and antioxidants.
• Lower added sugar: Naturally flavorful ingredients reduce the need for sugary sauces or dressings.
• Mediterranean pattern: This style of eating is associated with improved metabolic health and longevity.

Pitfalls to Watch Out For

• Overcooking chicken: Dry chicken ruins meal prep.

  Use a thermometer and rest the meat before slicing.

• Soggy bowls: Let ingredients cool before sealing. Keep tzatziki separate and add just before eating.
• Too much salt: Olives and feta are salty. Taste before adding extra salt to the marinade or bowls.
• Watery tzatziki: Squeeze excess liquid from the grated cucumber to keep the sauce thick.
• Flavor imbalance: If it tastes flat, add a squeeze of lemon and a pinch of salt right before serving.

Alternatives

• Protein swaps: Use turkey cutlets, shrimp, salmon, or firm tofu.

  For tofu, press, marinate, and bake or sear until crisp.

• Grain options: Try farro, couscous, barley, or cauliflower rice for a lower-carb option.
• Dairy-free: Skip feta and use a dairy-free yogurt for tzatziki. A lemon-tahini sauce also works well.
• No-chickpea version: Replace with roasted zucchini, bell peppers, or extra tomatoes and cucumbers.
• Spice tweaks: Add coriander, sumac, or a pinch of chili flakes for a little heat and citrusy depth.

FAQ

How much protein is in each bowl?

A typical bowl with 6 ounces of cooked chicken, Greek yogurt tzatziki, chickpeas, and feta lands around 40–50 grams of protein. Exact amounts vary by portion sizes and brand.

Can I use rotisserie chicken?

Yes.

Toss shredded rotisserie chicken with a bit of olive oil, lemon juice, oregano, and paprika to echo the marinade. It’s faster and still flavorful.

Should I marinate the chicken overnight?

You can marinate up to 12 hours for maximum flavor. Even 30–60 minutes makes a difference, thanks to the lemon and spices.

Can I make this low-carb?

Absolutely.

Swap the grains for cauliflower rice or extra veggies, and keep the chickpeas minimal. The bowl will still be filling thanks to the chicken and yogurt.

How do I keep the veggies crisp?

Store wet ingredients separately and avoid sealing warm food. Layer grains and chicken on the bottom and add cucumbers and tomatoes on top just before eating if possible.

Is there a good substitute for tzatziki?

A lemon-tahini sauce is great: tahini, lemon juice, garlic, water to thin, salt, and pepper.

It’s creamy, dairy-free, and keeps well.

Can I grill the chicken instead?

Yes. Grill over medium-high heat 4–6 minutes per side, depending on thickness, until the internal temperature reaches 165°F.

What’s the best container for meal prep?

Use 3–4 compartment containers or a main container plus small sauce cups. Glass containers help prevent lingering odors and reheat evenly.

Final Thoughts

These High Protein Mediterranean Chicken Meal Prep Bowls hit that sweet spot: easy to make, loaded with fresh flavor, and reliable for busy weekdays.

With a few smart prep tricks and simple ingredients, you’ll have a bright, satisfying meal ready to go. Adjust the spices, swap the grains, and make it your own. A little planning turns healthy eating into something you’ll look forward to.