Clean Eating Greek Chicken Meal Prep Bowls – Fresh, Balanced, and Easy

Introduction

These Clean Eating Greek Chicken Meal Prep Bowls are a flavorful, protein-rich way to stay on track with your health goals — without sacrificing taste. Inspired by classic Greek flavors, each bowl is filled with juicy marinated chicken, crisp veggies, tangy feta, and a refreshing homemade tzatziki-style yogurt sauce.

They’re perfect for meal prep: fresh, light, and easy to assemble for lunches or dinners throughout the week. Packed with lean protein, fiber, and healthy fats, these bowls will leave you feeling nourished and energized.

Ingredients Overview

This recipe keeps things clean and simple, using real, whole foods with bold Mediterranean flavor.

For the Greek Chicken:

• Chicken Breast or Thighs: Use boneless, skinless cuts. Chicken breast is leaner, while thighs are juicier.
• Olive Oil: Heart-healthy fat that helps keep the chicken moist during cooking.
• Lemon Juice & Zest: Bright acidity that tenderizes the meat and adds Greek flavor.
• Garlic: Minced fresh garlic boosts depth and aroma.
• Dried Oregano: Classic Greek herb. Adds earthiness and sharpness.
• Salt & Pepper: Essential for bringing out all the flavors.

For the Bowls:

• Cooked Brown Rice or Quinoa: A whole grain base that adds fiber and sustained energy. Use cauliflower rice for low-carb.
• Cucumber: Crisp, cooling, and hydrating.
• Cherry Tomatoes: Juicy and slightly sweet, they balance the savory chicken.
• Red Onion: Thinly sliced for a bit of bite and color.
• Kalamata Olives: Optional, but they add briny depth and a punch of Mediterranean authenticity.
• Feta Cheese: Crumbled on top for creamy, salty richness.

Optional Toppings:

• Fresh parsley or dill
• Tzatziki sauce (Greek yogurt, garlic, lemon, cucumber, dill)
• Hummus or lemon tahini drizzle

Step-by-Step Instructions

1. Marinate the Chicken

In a large bowl or zip-top bag, combine:

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 2 tbsp olive oil
• Juice and zest of 1 lemon
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Toss well to coat. Marinate for at least 30 minutes (or up to overnight for more flavor).

2. Cook the Chicken

Heat a large skillet or grill pan over medium-high heat. Add a drizzle of olive oil.
Cook chicken 5–6 minutes per side, or until golden brown and cooked through (internal temp 165°F).
Let rest, then slice into strips or bite-sized pieces.

3. Prepare the Base

While the chicken cooks, prepare:

• 2 cups cooked brown rice or quinoa
• 1 cup chopped cucumber
• 1 cup halved cherry tomatoes
• 1/2 small red onion, thinly sliced
• 1/4 cup pitted kalamata olives (optional)
• 1/2 cup crumbled feta cheese

4. Assemble the Meal Prep Bowls

In 4 containers, layer:

• 1/2 cup cooked rice or grain
• Sliced Greek chicken
• Cucumber, tomatoes, and red onion
• Sprinkle of feta and olives
• Add a lemon wedge or small container of dressing/tzatziki on the side

5. Store & Serve

Refrigerate up to 4 days. Enjoy cold or reheat just the chicken and grains. Add sauce fresh before eating.

Tips, Variations & Substitutions

• Low-Carb Option: Swap grains for cauliflower rice or shredded lettuce.
• Vegan Version: Use chickpeas or falafel in place of chicken, and dairy-free feta.
• Grain-Free: Serve over spiralized zucchini or a bed of spinach.
• Add Crunch: Top with sunflower seeds, slivered almonds, or crunchy chickpeas.

Flavor Additions:

• Use a spoonful of hummus or baba ganoush for richness.
• Add pickled red onions or roasted red peppers for more punch.
• Include avocado for extra healthy fats.

Serving Ideas & Occasions

These bowls are incredibly versatile and ideal for:

• Weekly meal prep
• Light but filling work lunches
• Post-workout refueling
• Healthy family dinners
• Picnics or on-the-go meals

Pair with:

• Sparkling water with lemon
• A side of whole grain pita
• A simple Greek cucumber salad

Nutritional & Health Notes

These bowls are a balanced, clean-eating meal full of macronutrients:

• Protein: From grilled chicken and feta — ideal for muscle support and satiety
• Healthy Fats: Olive oil and olives support heart health
• Complex Carbs: Brown rice or quinoa give long-lasting energy
• Vitamins: From fresh vegetables, especially cucumber and tomatoes

Typical per-bowl macros (with chicken breast and brown rice):

• Calories: ~450–500
• Protein: ~35g
• Carbs: ~30–35g
• Fat: ~18g
• Fiber: ~5–6g

Clean, satisfying, and built to fuel your day.

FAQs

Q1: Can I grill the chicken instead of using a skillet?
Yes — grilled chicken adds smoky depth. Just cook for 5–6 minutes per side and let it rest before slicing.

Q2: How long can I store these meal prep bowls?
Store in the fridge up to 4 days. Keep sauce/dressing separate until ready to eat for the best texture.

Q3: Can I freeze them?
Not recommended for raw veggies and feta. You can freeze just the chicken and grain base.

Q4: What’s the best yogurt for tzatziki?
Use full-fat or 2% plain Greek yogurt for creaminess and protein. Add grated cucumber, garlic, lemon juice, and fresh dill.

Q5: Can I use rotisserie chicken instead?
Yes! It saves time — just skip the marinating and warm it in a skillet with a sprinkle of oregano and lemon.

Q6: What’s a good substitute for feta?
Try goat cheese, dairy-free feta, or even a sprinkle of nutritional yeast for a cheesy, savory note.

Q7: Are these bowls good for weight loss?
Yes. They’re high in protein and fiber, which promote fullness. Just watch portion sizes and use olive oil in moderation.

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