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Greek Chicken Meal Prep Bowls

Packed with everyone’s favorite fresh Greek flavors! With chicken, cucumber salad and homemade Greek yogurt tzatziki sauce!

Greek Chicken Meal Prep Bowls - Packed with everyone's favorite fresh Greek flavors! With chicken, cucumber salad and homemade Greek yogurt tzatziki sauce!

This take on meal prep is my absolute favorite and a perfect change up to the standard meal prep I have been used to for weeks (months actually!).

As a kid we used to vacation in the Greek islands every summer and I fell in love with their food. It’s clean, simple and super healthy.

Now as with most meal preps, you can change up your protein as you prefer. For me, marinated chicken kebob is the best and takes me back to Greece.

The cucumber salad is so clean and healthy, providing a ton of vitamins and minerals.

Your complex carbs come in the form of brown rice, which also gives you a very steady dose of fiber. Fiber is essential for healthy bowel movements and cleaning out your internal system. Added to that, brown rice gives your body a steady controlled energy release to last you throughout the day.

Now we get to my favorite part: the Greek yoghurt tzatziki sauce. The base is made of yoghurt, which is packed full of probiotics and protein. Probiotics are good bacteria that help create a healthy environment in your digestive system. They help boost your immune system, prevent bloating and gas, and have been thought to fight cancer. Added to that, lemon juice is packed full of Vitamin C, which helps keep your immune system strong. Then there’s garlic, which is highly nutritious and can also help fight the common cold.

So really, this meal prep is a WIN WIN for all!

Greek Chicken Meal Prep Bowls

Packed with everyone’s favorite fresh Greek flavors! With chicken, cucumber salad and homemade Greek yogurt tzatziki sauce!

1 hour30 minutes

Ingredients:

  • 1 cup brown rice
  • 1 1/2 pounds cherry tomatoes, halved

For the chicken

  • 2 pounds boneless, skinless chicken breasts
  • 1/4 cup plus 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tablespoon red wine vinegar
  • 1 tablespoon dried oregano
  • Kosher salt and freshly ground black pepper, to taste

For the cucumber salad

  • 2 English cucumbers, peeled and sliced
  • 1/2 cup thinly sliced red onion
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  •  2 cloves garlic, pressed
  • 1/2 teaspoon dried oregano

For the tzatziki sauce

  • 1 cup plain Greek yogurt
  • 1 English cucumber, finely diced
  • 2 cloves garlic, pressed
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon chopped fresh mint, optional
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil

Directions:

  1. In a gallon size Ziploc bag, combine chicken, 1/4 cup olive oil, garlic, lemon juice, red wine vinegar and oregano; season with salt and pepper, to taste. Marinate for at least 20 minutes to 1 hour, turning the bag occasionally. Drain the chicken from the marinade, discarding the marinade.
  2. Heat 2 tablespoons olive oil in a large skillet over medium high heat. Add chicken to the skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.
  3. To make the cucumber salad, combine cucumbers, onion, lemon juice, olive oil, red wine vinegar, garlic and oregano in a small bowl; set aside.
  4. To make the tzatziki sauce, combine Greek yogurt, cucumber, garlic, dill, lemon juice, lemon zest and mint in a small bowl; season with salt and pepper, to taste. Drizzle with olive oil. Refrigerate for at least 10 minutes, allowing the flavors to meld; set aside.
  5. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  6. Divide rice into meal prep containers. Top with chicken, cucumber salad, tomatoes and tzatziki sauce.

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Nutrition Facts
Serving Size
Servings Per Container 5

Amount Per Serving
Calories 480.9 Calories from Fat 270
% Daily Value*
Total Fat 30.0g 46%
Saturated Fat 4.3g 22%
Trans Fat 0g
Cholesterol 95.8mg 32%
Sodium 148.0mg 6%
Total Carbohydrate 33.1g 11%
Dietary Fiber 3.3g 13%
Sugars 9.0g
Protein 41.8g 84%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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67 comments

  1. Rated 5 out of 5

    Best tzatziki recipe I’ve found, so fresh and light for any Greek inspired meal. Thanks!

  2. Rated 5 out of 5

    This meal was 100% delicious! Thank you so much!

  3. Rated 5 out of 5

    Can I marinate the chicken overnight?

  4. Rated 5 out of 5

    Hello. I’m new to meal prepping and this looks delicious! I have a question. Are there really three whole English cucumbers in this recipe for five servings? The English cucumbers that I’ve seen are like a foot long. For the sauce, how does one English cucumber get mixed into one cup of yogurt? I love cucumber but want to make sure it’s not too much for this recipe – specifically the sauce. Thanks in advance.

  5. Do you store the meal prep containers with the sauce on it or with the sauce in separate smaller containers? Not sure if it would get soggy

  6. This looks so great! I can hardly wait to try it.

    When you are meal prepping, do you put the cucumber salad on at the beginning? I would think it would get soggy if placed on each meal for the weeek on prep day

  7. Made this the other night–it was delicious. I added the cherry tomatoes to the cucumber salad. The marinade is great. I will use that regularly for chicken. Thanks!

  8. I would so not throw away the marinade ingredients! Could be immediately made into a gravy with ground cashews or almonds, parmesan, whatever creativity arises, and then even frozen for future dishes/use! My theory: NEVER throw any good food out that can be transformed into something else! 🙂

    • Ew. Cross contamination?

      • If it’s cooked (like was suggested), then any bacteria present will be cooked off and it will be safe to eat. Cross contamination would only happen if you used the marinade without cooking it, like as a dressing.

  9. Do you eat these cold? Or do you take a 2nd container to heat the chicken and rice?

  10. SOOOOOOOO DELISH, came out YUM! 

  11. Could I put the ingredients for the tzatziki sauce into my mini chopper? The first time I made it the cucumber was still pretty chunky even though I thought I had diced it pretty fine, is it supposed to be that way?

    • Tzatziki is pretty chunky, but it really depends on your preference in the end. I’d say when you put it in the food chopper, just make sure it doesn’t get too runny.

    • De-seed and grate your cucumber, then put it in a cheesecloth lined sieve with a pinch of kosher salt sprinkled over. Let excess water drain for an hour or so before using. Makes the tzatziki much easier to eat, especially for the little ones.

  12. Girl, I am all about your meal prep this morning! Everything looks so flavorful and delicious- again, SO not what I normally think of when I think of meal prep 🙂 Need to try this one!

  13. I think your recipe may have been copied on another blog without giving credit…I could be wrong, but might be worth a check. Easy Peazy Meals (or something like that) posted back in January of this year.

  14. Calorie Counters..Here is the source of the calorie/fat concerns.
    all the oil – 237 cal 27 g fat per serving. of this, the marinade is 95 cal 13.5 g fat…
    yogurt (assuming reg full fat) 38 cal 2.5 g fat ..so from these two ingredients: 275 calories and 27+2.5=29.5 fat (pretty close)

    so fret not..much of the oil stays behind in the excess marinade and you can make oil adjustments and use lower fat yog.
    tonight’s dinner…

  15. How much is serving? One cup?

  16. I made these this week and they are fantastic! I think the fat content from the nutritional info must be wrong – looks like a decimal is one spot over. I baked the chicken instead but otherwise followed the recipe to a tee. Thank you Chungah!

  17. do we take the amount of calories and divide by 5 (per serving)

    I can not figure out where the 600 cals could be coming from. And if it is 600+ cals per serving please let me know what has the most calories. The chicken? The brown rice?
    the Greek Yogurt?

    • The nutritional information is for each serving. You can also use free online resources at your discretion (you can Google “nutritional calculator”) to obtain specific caloric information. Hope that helps!

  18. Can we store this in freezer?

    • Unfortunately, I cannot answer this with certainty as I have never tried freezing this myself – there were no leftovers left to freeze! Please use your best judgment for freezing and reheating.

  19. I want to make this for dinner…not prep bowls. Do i follow the same recipe?? Thanks!

  20. Can I bake the chicken instead? 

  21. This looks delicious but is extremely high in calories!

  22. This looks delicious but is extremely high in calories!

  23. Are there red onions in the cucumber salad? Looks delicious.

  24. I’m making this recipe right now! However, I’m noticing that their is red onion in the pictures but not in the recipe list. I bet that would really taste good, is it a part of the recipe? 

  25. I love this! Please make more prep bowl recipes.

  26. Love Bowl foods..
    But I’m trying to figure out why this has So many Calories,  Fat, and sugar?
    Why?
    This looks very good and innocent, but its not !!

    Thanks.

  27. Are those calories and nutritional info for a single serving? It sounds extraordinarily high.

  28. is the fat content on this correct? i just can’t see where it would be coming from.

  29. Are there red onions in the cucumber salad? Looks delicious.

  30. I am already craving for it. Smh.

  31. How long are these good for in the fridge? I hate the thought of eating one everyday for a week.

    • They should last for a few days. But methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.

  32. Hi Chungah. I have made many, many of your Damn Delicious recipes and have loved them all.  I have 2 questions about this one.  I see it was posted by “NICK HOUNSLOW”  and not you, is this person taking over “Damn Delicious” or just working with you.  And, I have seen a few “Meal Prep Bowls” from you now, and wondered exactly what does that mean?  Thanks!

    • Trudi, this is a collaboration where Nick, your very own fitness expert, will be providing workout tips, exercises and healthy recipes that are actually good for you without compromising taste!

      You can also read more about meal prep here:
      https://damndelicious.net/2016/08/24/weekly-meal-prep/.

      • Thank you Chungah!  I make a lot of Mason Jar lunches, so these are similar, without the jars.  Can’t wait to try them, and see more of them.  Also, I’m happy to hear Nick is working with you, and you are not “leaving”.  We truly love your recipes, and find them easy to follow and full of flavor.  We have recommended Damn Delicious to many friends and everyone has thank us.  

  33. Sounds delicious and perfect for work. How many prep bowls does this make? Also, this is to be eaten cold, correct?

  34. Do you by any chance know what the nutrition information would be for this?

    • The nutritional information has been added below the recipe. 🙂

      • Thank you so much!

      • This looks so healthy (as well as yummy:) that I can’t see how there’s 30 grams of fat per serving.  Just checking to see if that’s correct.  Thanks so much!

        • Hi Kelly! In the recipe, the olive oil that is used for the marinade, the tzatziki, and the salad dressing equal 27 grams.

          However, the marinade is discarded so one serving would not have absorbed the per serving 2.5 tsp amount of olive oil from the 1/4 cup olive oil in the recipe.

          But to reduce even more, if you wanted to, you can leave off the drizzle of EVOO on the tzatziki. But keep in mind that the bulk of the fat grams are coming from the marinade, which is not actually consumed.

          I hope this helps!

  35. Yum! This looks like my kind of lunch!

    Paige
    http://thehappyflammily.com