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

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
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.