Low Calorie Meal Prep Greek Chicken Bowls with Tzatziki – Fresh, Flavorful, and Easy

If meal prep feels boring or heavy, these Greek chicken bowls will change your mind. They’re bright, zesty, and surprisingly light, with juicy lemon-herb chicken, crisp veggies, and a cool, creamy tzatziki that ties it all together. Everything holds up well in the fridge, so you can enjoy a fresh-tasting lunch all week.

The best part? You’ll get big flavor without a big calorie count. Think simple ingredients, quick prep, and satisfying results.

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Low Calorie Meal Prep Greek Chicken Bowls with Tzatziki - Fresh, Flavorful, and Easy

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the Chicken Marinade: 1.5 pounds boneless, skinless chicken breasts (or thighs for juicier results)
• 3 tablespoons fresh lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1.5 teaspoons dried oregano
• 1 teaspoon dried thyme (or Italian seasoning)
• 1 teaspoon ground cumin
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• For the Bowls: 2 cups cooked brown rice, quinoa, or cauliflower rice (for lower calories)
• 1 large English cucumber, diced
• 1 pint cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1 red bell pepper, diced
• 1/4 cup pitted Kalamata olives, sliced (optional but classic)
• 1/4 cup crumbled feta (optional; use lightly for fewer calories)
• 1/4 cup fresh parsley or dill, chopped
• Lemon wedges, for serving
• For the Light Tzatziki: 1 cup nonfat or 2% Greek yogurt
• 1/2 large English cucumber, grated and squeezed dry
• 1 tablespoon lemon juice
• 1 small clove garlic, finely grated
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1/4 teaspoon kosher salt
• Black pepper, to taste

Method

 

1. Marinate the chicken: In a bowl, whisk lemon juice, zest, olive oil, garlic, oregano, thyme, cumin, salt, and pepper. Add chicken and coat well. Marinate at least 20 minutes, or up to 8 hours in the fridge.
2. Make the tzatziki: Grate the cucumber, then squeeze out excess water with a clean towel. Stir together yogurt, cucumber, lemon juice, garlic, dill, salt, and pepper. Chill to let flavors meld.
3. Prep the veggies: Dice cucumber, halve tomatoes, slice red onion, and dice bell pepper. Toss with a pinch of salt and a splash of lemon juice if you like extra brightness.
4. Cook your base: Prepare brown rice, quinoa, or cauliflower rice according to package directions. Fluff and let cool slightly before portioning.
5. Cook the chicken: Heat a grill pan or skillet over medium-high. Cook chicken 4–6 minutes per side, until browned and cooked through (internal temp 165°F/74°C). Rest 5 minutes, then slice.
6. Assemble the bowls: Divide the grain or cauliflower rice among 4 containers. Top with sliced chicken, cucumber, tomatoes, red onion, bell pepper, and olives. Sprinkle parsley or dill and a little feta if using.
7. Add tzatziki: Portion 2–3 tablespoons of tzatziki into small lidded sauce cups, or spoon on just before eating. Add lemon wedges to containers if desired.
8. Seal and store: Let everything cool fully before sealing to avoid condensation. Store bowls and tzatziki separately for best texture.

What Makes This Recipe So Good

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• Fresh and vibrant flavors: Lemon, garlic, and herbs make the chicken pop, while crunchy cucumbers and tomatoes keep it light.
• Low calorie, high satisfaction: Lean protein, plenty of vegetables, and a lighter tzatziki keep portions generous without weighing you down.
• Meal prep friendly: Components store well and assemble in minutes.

  Perfect for busy weekdays.

• Customizable: Swap grains, add greens, or go low-carb without losing the Greek flair.
• Budget-conscious: Simple pantry spices, affordable chicken, and seasonal produce make this a smart staple.

What You’ll Need

• For the Chicken Marinade:
  • 1.5 pounds boneless, skinless chicken breasts (or thighs for juicier results)
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon lemon zest
  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1.5 teaspoons dried oregano
  • 1 teaspoon dried thyme (or Italian seasoning)
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
• For the Bowls:
  • 2 cups cooked brown rice, quinoa, or cauliflower rice (for lower calories)
  • 1 large English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1 red bell pepper, diced
  • 1/4 cup pitted Kalamata olives, sliced (optional but classic)
  • 1/4 cup crumbled feta (optional; use lightly for fewer calories)
  • 1/4 cup fresh parsley or dill, chopped
  • Lemon wedges, for serving
• For the Light Tzatziki:
  • 1 cup nonfat or 2% Greek yogurt
  • 1/2 large English cucumber, grated and squeezed dry
  • 1 tablespoon lemon juice
  • 1 small clove garlic, finely grated
  • 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
  • 1/4 teaspoon kosher salt
  • Black pepper, to taste

Step-by-Step Instructions

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1. Marinate the chicken: In a bowl, whisk lemon juice, zest, olive oil, garlic, oregano, thyme, cumin, salt, and pepper. Add chicken and coat well. Marinate at least 20 minutes, or up to 8 hours in the fridge.
2. Make the tzatziki: Grate the cucumber, then squeeze out excess water with a clean towel.

   Stir together yogurt, cucumber, lemon juice, garlic, dill, salt, and pepper. Chill to let flavors meld.

3. Prep the veggies: Dice cucumber, halve tomatoes, slice red onion, and dice bell pepper. Toss with a pinch of salt and a splash of lemon juice if you like extra brightness.
4. Cook your base: Prepare brown rice, quinoa, or cauliflower rice according to package directions.

   Fluff and let cool slightly before portioning.

5. Cook the chicken: Heat a grill pan or skillet over medium-high. Cook chicken 4–6 minutes per side, until browned and cooked through (internal temp 165°F/74°C). Rest 5 minutes, then slice.
6. Assemble the bowls: Divide the grain or cauliflower rice among 4 containers.

   Top with sliced chicken, cucumber, tomatoes, red onion, bell pepper, and olives. Sprinkle parsley or dill and a little feta if using.

7. Add tzatziki: Portion 2–3 tablespoons of tzatziki into small lidded sauce cups, or spoon on just before eating. Add lemon wedges to containers if desired.
8. Seal and store: Let everything cool fully before sealing to avoid condensation.

   Store bowls and tzatziki separately for best texture.

How to Store

• Refrigerator: Bowls keep well for 3–4 days. Store tzatziki separately to keep vegetables crisp.
• Freezer: Freeze portions of chicken and grains for up to 2 months. Do not freeze the fresh veggies or tzatziki; add those after thawing.
• Reheating: Warm chicken and grains in the microwave for 60–90 seconds.

  Add fresh veggies and tzatziki after reheating.

Benefits of This Recipe

• Balanced nutrition: Lean protein, fiber-rich grains, and a light yogurt sauce offer a wholesome macro mix.
• Calorie-friendly: Using Greek yogurt and plenty of produce keeps calories lower without sacrificing flavor.
• Meal prep efficiency: One marinade and a short cook time give you multiple meals with minimal effort.
• Digestive-friendly: Fresh vegetables and herbs add fiber and freshness, while yogurt can be easier on the stomach than heavy sauces.
• Great for variety: Mix and match bases and veggies to avoid repetition all week.

Pitfalls to Watch Out For

• Watery tzatziki: Always squeeze the grated cucumber well. Excess water will thin the sauce and make bowls soggy.
• Bland chicken: Don’t rush the marinade, and season generously. A quick 20 minutes helps, but longer is better.
• Overcooked chicken: Remove from heat once it hits 165°F.

  Rest before slicing to keep juices in.

• Heavy add-ons: Feta and olives are delicious but calorie-dense. Use measured amounts if staying low calorie.
• Condensation in containers: Cool components before sealing to prevent soggy grains and limp veggies.

Variations You Can Try

• Low-carb: Use cauliflower rice or a big bed of romaine instead of grains.
• High-protein: Add extra chicken or a scoop of chickpeas for plant-based protein.
• Spicy twist: Add red pepper flakes to the marinade or a drizzle of harissa when serving.
• Herb swap: Try fresh oregano and parsley in the marinade for a brighter, more aromatic finish.
• Dairy-free: Use a dairy-free Greek-style yogurt for tzatziki, or swap in a lemon-tahini sauce.
• Veggie-forward: Add shredded lettuce, roasted eggplant, or grilled zucchini for more volume and texture.

FAQ

How many calories are in each bowl?

Exact calories depend on your base and toppings. As a guide, a bowl with 4 ounces chicken, 1/2 cup cooked brown rice, plenty of veggies, and 2 tablespoons tzatziki typically lands around 350–450 calories.

Can I use chicken thighs instead of breasts?

Yes.

Thighs are juicier and harder to overcook. They add a bit more fat and calories, but the flavor is fantastic.

How far in advance can I make these?

You can prep the chicken, grains, and chopped vegetables up to 4 days in advance. Make tzatziki up to 3 days ahead for best freshness.

What if I don’t have fresh dill?

Use dried dill at about one-third the amount, or swap in parsley or mint for a different but still fresh flavor.

Can I grill the chicken?

Absolutely.

Grill over medium-high heat 4–6 minutes per side. You’ll get great char and classic Mediterranean vibes.

How do I keep the red onion from being too sharp?

Soak sliced onion in cold water for 10 minutes, then drain. It mellows the bite without losing crunch.

Is there a gluten-free option?

Use quinoa, rice, or cauliflower rice.

The rest of the ingredients are naturally gluten-free—just check labels on spices and yogurt to be safe.

In Conclusion

These Low Calorie Meal Prep Greek Chicken Bowls with Tzatziki deliver bold flavor, clean ingredients, and effortless prep. You’ll get juicy lemon-herb chicken, crisp vegetables, and a creamy, tangy sauce that makes every bite satisfying. With simple techniques and smart swaps, you can enjoy a light, fresh lunch all week without feeling deprived.

Make a batch on Sunday, and thank yourself every weekday at noon.