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Easy Mediterranean Chicken Meal Prep Bowls Recipe with Creamy Tzatziki for Healthy Lunches

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A quick and fresh Mediterranean chicken meal prep bowl featuring marinated chicken, quinoa or rice, fresh veggies, and creamy homemade tzatziki sauce. Perfect for healthy lunches that are ready in under 35 minutes.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 3 tbsp extra virgin olive oil
  • Juice of 1 large lemon
  • 3 garlic cloves, minced
  • 1 tsp dried oregano or 1 tbsp fresh oregano, chopped
  • Salt and freshly ground black pepper, to taste
  • 1 cup plain Greek yogurt (full-fat)
  • ½ medium cucumber, grated and squeezed to remove excess water
  • 2 garlic cloves, minced
  • 1 tbsp fresh dill, finely chopped (or substitute with mint)
  • 1 tsp white vinegar or lemon juice
  • Salt and pepper, to taste
  • 2 cups cooked quinoa or brown rice (or cauliflower rice for low-carb)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • ½ cup kalamata olives, pitted and sliced
  • ¼ cup crumbled feta cheese (optional)
  • Fresh parsley or mint leaves, chopped, for garnish

Instructions

  1. Prepare the chicken marinade by combining olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a medium bowl. Whisk until well mixed.
  2. Add chicken breasts or thighs to the marinade, coating evenly. Let sit for 15-20 minutes at room temperature (or refrigerate up to 2 hours if time allows).
  3. Cook quinoa or rice according to package instructions. Fluff with a fork and set aside.
  4. Grate cucumber and squeeze out excess water. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, chopped dill, vinegar or lemon juice, salt, and pepper. Stir well and chill in the fridge.
  5. Heat a non-stick skillet or grill pan over medium-high heat. Cook marinated chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Avoid overcrowding the pan.
  6. Remove chicken from heat and let rest for 5 minutes. Slice into thin strips or bite-sized pieces.
  7. Assemble bowls by dividing cooked quinoa or rice among 4 containers. Top with sliced chicken, cherry tomatoes, diced cucumber, kalamata olives, and feta cheese. Add a dollop of tzatziki and garnish with fresh parsley or mint.

Notes

If tzatziki is too thick after chilling, stir in a teaspoon of water or olive oil to loosen. Rest chicken before slicing to keep it juicy. Keep tzatziki separate until serving to avoid soggy bowls. Use a meat thermometer to ensure chicken reaches 165°F (74°C).

Nutrition

Keywords: Mediterranean chicken, meal prep, healthy lunch, tzatziki, quinoa bowl, easy recipe, chicken bowls, Greek yogurt sauce

Find it online: https://freshforkful.com/easy-mediterranean-chicken-meal-prep-bowls-recipe-with-creamy-tzatziki-for-healthy-lunches/