Description
A quick and easy Greek chicken meal prep bowl featuring marinated chicken thighs, fluffy rice or quinoa, fresh veggies, and creamy tzatziki sauce. Perfect for healthy, flavorful dinners or lunches that keep well in the fridge.
Ingredients
Scale
- 1.5 pounds boneless, skinless chicken thighs
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 2 teaspoons dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup long grain white rice or jasmine rice (or quinoa for gluten-free option)
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ½ cup Kalamata olives, pitted and sliced
- 2 tablespoons fresh parsley or dill, chopped
- ½ cup Greek yogurt
- ¼ cup cucumber, finely grated and drained
- 1 small clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon dill, chopped
- Salt to taste
Instructions
- Marinate the Chicken: In a large bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add chicken thighs and toss to coat evenly. Cover and refrigerate for at least 30 minutes, ideally 1-2 hours.
- Cook the Grain Base: Rinse rice or quinoa under cold water. In a medium saucepan, combine rinsed grain with 2 cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes (rice) or 12-15 minutes (quinoa). Remove from heat and let stand covered for 5 minutes before fluffing.
- Prepare the Tzatziki Sauce: Grate cucumber and squeeze out excess moisture. In a small bowl, combine Greek yogurt, grated cucumber, minced garlic, lemon juice, chopped dill, and salt. Mix well and refrigerate until serving.
- Cook the Chicken: Heat a non-stick skillet or grill pan over medium-high heat. Cook marinated chicken thighs 5-6 minutes per side until browned and cooked through (internal temperature 165°F). Let rest 5 minutes, then slice into strips.
- Prep the Veggies: Dice cucumber, halve cherry tomatoes, finely chop red onion, chop parsley or dill, and slice Kalamata olives.
- Assemble the Bowls: Divide cooked rice or quinoa among 4 containers. Top with sliced chicken, cucumber, tomatoes, red onion, olives, and a spoonful of tzatziki. Garnish with fresh herbs.
- Storage: Let cool slightly before sealing containers. Store in fridge up to 4-5 days. Keep tzatziki separate if possible.
Notes
Marinate chicken at least 30 minutes for best flavor; overnight marinating intensifies taste. Drain grated cucumber well for tzatziki to avoid watery sauce. Cook chicken in batches if needed to avoid overcrowding pan. Rest chicken before slicing to keep juicy. Tzatziki can be stored separately to keep fresh longer. Avoid overheating chicken when reheating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl (1/4 of recip
- Calories: 475
- Sugar: 5
- Sodium: 600
- Fat: 16.5
- Saturated Fat: 3
- Carbohydrates: 42.5
- Fiber: 6
- Protein: 37.5
Keywords: Greek chicken, meal prep, healthy dinner, tzatziki, chicken thighs, easy recipe, Mediterranean, gluten-free option, quinoa, rice bowl