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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
Cook Time 20 minutes
Total Time 35 minutes
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.