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Flavorful Mediterranean Chicken Meal Prep Bowls

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A quick and easy Mediterranean-inspired chicken meal prep bowl featuring herb-marinated chicken, quinoa, fresh veggies, and tangy feta, perfect for busy weekdays.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken breasts or thighs
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
  • 1/2 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste
  • 1 1/2 cups cooked quinoa or brown rice
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup kalamata olives, pitted and halved
  • 1/4 red onion, thinly sliced (optional)
  • 1/2 cup chopped fresh parsley
  • 1/2 cup crumbled feta cheese
  • 1/4 cup tzatziki or plain Greek yogurt
  • Extra lemon wedges, for serving

Instructions

  1. In a large bowl, whisk together olive oil, lemon juice, minced garlic, oregano, smoked paprika, salt, and pepper. Add chicken breasts or thighs and toss to coat evenly. Let it sit at room temperature for 20 minutes or up to 2 hours in the fridge for deeper flavor.
  2. Rinse quinoa under cold water. Cook quinoa according to package instructions using a medium saucepan (generally 1 cup quinoa to 2 cups water). Bring to boil, then reduce to low, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork and set aside to cool slightly.
  3. While quinoa cooks, halve cherry tomatoes, dice cucumbers, pit and halve olives, thinly slice red onion, and chop fresh parsley. Combine all veggies in a bowl and toss gently.
  4. Heat a grill pan or skillet over medium-high heat. Add marinated chicken in a single layer (discard excess marinade). Cook for about 6-7 minutes per side, until chicken reaches an internal temperature of 165°F (74°C) and has a golden crust. Let chicken rest for 5 minutes, then slice into strips or cubes.
  5. Divide the quinoa evenly among 4 meal prep containers. Top with the veggie mix, sliced chicken, and sprinkle with crumbled feta cheese. Add a dollop of tzatziki or plain Greek yogurt on the side and include a lemon wedge.
  6. Seal containers and refrigerate. Bowls keep well for up to 4 days. If freezing, omit tzatziki and add fresh when reheating.

Notes

Marinate chicken for at least 20 minutes for best flavor; up to 2 hours in fridge is ideal. Pat chicken dry before cooking to get a good sear. Use a meat thermometer to avoid overcooking. Fluff quinoa gently to keep it light. Store tzatziki separately if freezing. Add lemon wedges and fresh herbs before serving for brightness.

Nutrition

Keywords: Mediterranean chicken, meal prep, healthy recipe, quinoa bowl, easy chicken recipe, weekday meals, chicken marinade, healthy lunch

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