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Low Calorie Meal Prep Mediterranean Chicken Bowls - Fresh, Flavorful, and Weeknight 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: 1.5 lb boneless, skinless chicken breasts, thinly sliced
  • 3 tbsp fresh lemon juice
  • 2 tbsp extra-virgin olive oil
  • 3 garlic cloves, minced
  • 1.5 tsp dried oregano
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt, plus more to taste
  • 1/4 tsp black pepper
  • For the bowls: 4 cups cooked cauliflower rice (or 2 cups cooked quinoa for a higher-calorie option)
  • 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 small red onion, thinly sliced
  • 1/2 cup kalamata olives, halved (optional for lower sodium)
  • 1/3 cup reduced-fat feta, crumbled
  • 1/4 cup fresh parsley, chopped
  • For the yogurt sauce: 3/4 cup nonfat plain Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp olive oil
  • 1 small garlic clove, grated
  • 1 tbsp fresh dill or 1 tsp dried dill
  • Pinch of salt and pepper

Method
 

  1. Marinate the chicken: In a bowl, whisk lemon juice, olive oil, garlic, oregano, cumin, paprika, salt, and pepper. Add chicken and toss to coat. Marinate 20–30 minutes while you prep the rest.
  2. Make the yogurt sauce: Stir yogurt, lemon juice, olive oil, garlic, dill, salt, and pepper until smooth. Refrigerate to let the flavors blend.
  3. Prep the base: Cook cauliflower rice according to package directions or sauté fresh riced cauliflower in a nonstick pan with a pinch of salt until tender. Let cool slightly.
  4. Dice the veggies: Chop cucumber, halve tomatoes, and slice red onion. Pat the veggies dry with paper towels to keep the bowls from getting watery.
  5. Cook the chicken: Heat a large nonstick skillet over medium-high. Add the chicken in a single layer and cook 4–6 minutes, flipping once, until lightly browned and cooked through. Don’t overcrowd the pan; cook in batches if needed.
  6. Assemble the bowls: Divide cauliflower rice (or quinoa) among 4 meal prep containers. Top with chicken, cucumber, tomatoes, red onion, olives, and a sprinkle of feta and parsley.
  7. Add the sauce: Portion the yogurt sauce into small lidded cups or drizzle just before eating. Keeping it separate helps the bowls stay fresh.