Greek Chicken Bowl Recipe: Easy High Protein Meal Prep Lunch

Introduction

Juicy, sizzling chicken kissed by lemon and oregano, a rainbow of veggies, and that creamy tzatziki drizzle—honestly, just the thought of this Greek chicken bowl recipe makes my mouth water. The first time I layered these Mediterranean flavors together for lunch, I knew I’d never look at boring salads the same way again. There’s just something about the combo of warm, herby chicken with cool, crunchy cucumbers and tangy feta that hits every craving (and then some).

I stumbled on the idea for this Greek chicken bowl recipe during a frantic meal prep session. I was tired of sad desk lunches—so I raided my pantry and fridge for anything vaguely Mediterranean. The result? A high protein lunch that felt like a mini vacation with every bite. I’ve tweaked it over a dozen times, and now it’s my go-to meal when I want something healthy, filling, and actually exciting to eat.

Whether you’re into meal prep or just want a fast, tasty dinner, this Greek chicken bowl recipe has you covered. It’s packed with lean protein, fresh veggies, and big flavor, plus it’s super customizable. Busy parents, fitness enthusiasts, or anyone who loves a good lunch bowl—this one’s for you. As a culinary coach and a longtime lover of Mediterranean food, I promise you’ll want to add this to your regular lunch rotation.

Why You’ll Love This Recipe

After testing this Greek chicken bowl recipe dozens of times (and getting plenty of taste-testers involved), I can honestly say it’s a winner for so many reasons. Here’s why I reach for this recipe again and again:

• Quick & Easy: You can whip up a week’s worth of bowls in about 35 minutes—no need to spend hours in the kitchen.
• Simple Ingredients: All the ingredients are easy to find at any grocery store, and you probably already have most of them on hand.
• Perfect for Meal Prep: These Greek chicken bowls hold up beautifully in the fridge, so you can assemble everything ahead of time for grab-and-go lunches.
• Crowd-Pleaser: Even the pickiest eaters in my family ask for seconds. The flavors are bold but approachable, and everyone loves building their own bowl.
• Unbelievably Delicious: The combo of juicy, marinated chicken, crisp veggies, and creamy sauce is just next-level satisfying.

But honestly, what sets this Greek chicken bowl recipe apart is the marinade—the chicken comes out insanely tender and packed with flavor thanks to a simple blend of Greek yogurt, lemon, and a hit of garlic. I’ve tried other versions, but this is the one I keep coming back to. There’s no bland, dry chicken here—just crave-worthy bites, every time.

And here’s the thing: this bowl isn’t just another healthy lunch. It’s the kind of meal that makes you pause mid-bite and just appreciate how good real food can taste. Whether you want to impress a friend, fuel your workout, or simply treat yourself to a better lunch, these bowls are the answer.

Ingredients Needed

This Greek chicken bowl recipe keeps things simple but flavorful. Most ingredients are pantry staples or easy to find—plus, I’ll share swaps if you need them. Here’s what you’ll need:

• For the Chicken Marinade:
  • Boneless, skinless chicken breasts or thighs (1.5 lbs / 680g) – thighs are juicier, breasts are leaner
  • Plain Greek yogurt (1/2 cup / 120g) – adds moisture and tang
  • Fresh lemon juice (3 tbsp / 45ml) – for brightness
  • Olive oil (2 tbsp / 30ml) – use extra virgin for best flavor
  • Garlic cloves, minced (3) – don’t skimp!
  • Dried oregano (1 tbsp / 9g) – classic Greek flavor
  • Kosher salt (1 tsp / 6g)
  • Black pepper (1/2 tsp / 2g)
• For the Bowls:
  • Cooked brown rice, quinoa, or cauliflower rice (4 cups / 750g) – pick your favorite base
  • Cherry tomatoes, halved (1 cup / 150g)
  • Cucumber, diced (1 large or about 1 cup / 130g)
  • Red onion, thinly sliced (1/2 small or about 1/3 cup / 40g)
  • Kalamata olives, pitted and halved (1/3 cup / 55g)
  • Crumbled feta cheese (1/2 cup / 60g) – I love Dodoni brand for authenticity
  • Fresh parsley or dill, chopped (2 tbsp / 5g)
• For the Tzatziki Sauce:
  • Greek yogurt (1/2 cup / 120g)
  • Grated cucumber (1/3 cup / 40g), squeezed dry
  • Lemon juice (1 tbsp / 15ml)
  • Garlic, minced (1 clove)
  • Fresh dill, chopped (1 tbsp / 2g)
  • Salt & pepper to taste

If you’re missing something, don’t worry. You can swap chicken thighs for breasts (or even use rotisserie chicken in a pinch). No Greek yogurt? Sour cream works for the marinade and sauce. Feta can be replaced with goat cheese or left out for dairy-free. And for a lower-carb bowl, just sub in cauliflower rice.

For the freshest flavor, I recommend using fresh lemon juice and good-quality extra virgin olive oil—these really make the Greek chicken bowl recipe sing. If you like a little heat, a pinch of red pepper flakes in the marinade is awesome.

Equipment Needed

• Large mixing bowl: For marinating the chicken. If you don’t have one, a gallon-size zip-top bag works too (easy cleanup!).
• Sharp knife & cutting board: For prepping veggies and slicing cooked chicken.
• Nonstick skillet or grill pan: I love using a cast iron skillet for that gorgeous sear, but any heavy pan will do. A grill or air fryer works as well—just adjust cooking times.
• Measuring cups and spoons: For accuracy, especially with marinade and sauce.
• Small bowl: For mixing the tzatziki sauce.
• Rice cooker or saucepan: For cooking your base (rice, quinoa, etc.). If you’re short on time, microwaveable rice pouches are a lifesaver.
• Meal prep containers or serving bowls: For assembling and storing your Greek chicken bowls. Glass containers are my favorite—they keep things fresh and are easy to reheat.

If you’re just starting out, you don’t need fancy tools. I’ve made this recipe with basic kitchen gear, and it always turns out great. Just keep your knives sharp and your pans hot for best results!

Preparation Method

1. Marinate the Chicken (10 minutes active, 30 minutes inactive):

   In a large bowl, whisk together Greek yogurt, lemon juice, olive oil, minced garlic, oregano, salt, and black pepper. Add the chicken and toss until coated. Cover and refrigerate for at least 30 minutes (or up to 12 hours for maximum tenderness).

   Tip: If you’re in a rush, 20 minutes is enough, but longer makes it even juicier.

2. Cook the Grain Base (while chicken marinates):

   Prepare your base (rice, quinoa, or cauliflower rice) according to package instructions. For 4 servings, you’ll need about 1 cup (180g) uncooked brown rice or quinoa, or 4 cups (750g) cauliflower rice.

   Pro Tip: Add a pinch of salt and a splash of lemon juice to the water for extra flavor.

3. Make the Tzatziki Sauce (5 minutes):

   In a small bowl, combine Greek yogurt, grated cucumber (squeeze out excess water), lemon juice, minced garlic, dill, salt, and pepper. Mix well and set aside.

   Note: The sauce gets even better after sitting for 10–15 minutes in the fridge.

4. Prep the Veggies (5 minutes):

   Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, pit and halve the olives, and chop the herbs.

   Personal tip: Soak sliced red onion in ice water for 5 minutes if you want it milder.

5. Cook the Chicken (10–12 minutes):

   Heat a nonstick skillet or grill pan over medium-high. Remove chicken from marinade (shake off excess). Cook chicken for 5–6 minutes per side, flipping once, until golden brown and cooked through (internal temp 165°F / 74°C). Let rest for 5 minutes before slicing.

   Troubleshooting: If the chicken starts to stick, add a tiny bit of oil and don’t move it until a crust forms.

6. Assemble the Bowls:

   Divide the cooked grain base among 4 bowls or containers. Top each with sliced chicken, tomatoes, cucumber, red onion, olives, and feta. Drizzle with tzatziki and sprinkle with fresh parsley or dill.

   Finishing touch: A squeeze of fresh lemon and a pinch of extra oregano makes it pop!

That’s it! You can serve immediately or store for meal prep. This Greek chicken bowl recipe is forgiving—if your chicken gets a little toasty, it’s still delicious. If you want extra crunch, toss in some chopped romaine or shredded carrots. And don’t stress about perfect assembly; I always end up mixing everything together anyway!

Cooking Tips & Techniques

Let’s face it—there are a few tricks to making this Greek chicken bowl recipe truly shine. Here’s what I’ve learned from many, many lunches:

• Marinate for flavor: Even 20 minutes does wonders, but an overnight soak makes the chicken so tender it almost melts. If you forget, don’t panic—the yogurt still helps keep things juicy.
• High heat = best sear: Use a cast iron or heavy skillet, and get it hot before adding the chicken. You want those golden brown edges for max flavor.
• Don’t overcrowd the pan: Cook chicken in batches if needed. Crowding steams the meat—you won’t get that irresistible char.
• Let the chicken rest: Give it 5 minutes before slicing. This keeps all the juices where you want them (inside the meat, not on your cutting board).
• Layer textures: Mixing crunchy veggies, creamy tzatziki, and warm grains makes every bite interesting. If you skip something, try to replace it with another texture.

I’ve messed up my fair share of bowls—overcooked chicken, watery tzatziki, limp veggies. My advice? Taste as you go! Adjust the salt, add more lemon if it needs zing, and don’t worry about things looking perfect. The best Greek chicken bowl recipes are the ones you make your own.

For multitasking, start your grain base first. While it cooks, marinate the chicken and prep veggies. You’ll be amazed at how quickly it all comes together when you work in stages.

Variations & Adaptations

One of the best parts about this Greek chicken bowl recipe is how easy it is to customize. Here are a few of my favorite twists:

• Low-Carb/Keto: Swap the grain base for cauliflower rice and use full-fat Greek yogurt. You’ll cut carbs but keep all that great flavor.
• Vegetarian: Replace chicken with grilled halloumi or marinated chickpeas. Honestly, the marinade is amazing on tofu, too—just press it well first.
• Spicy Kick: Add a pinch of crushed red pepper or a diced jalapeño to the chicken marinade. I’ve even tried a drizzle of harissa on top for a fun North African twist.
• Seasonal Swaps: In summer, add grilled zucchini or eggplant. In winter, try roasted sweet potatoes or butternut squash instead of tomatoes.
• Allergen Notes: For dairy-free, use coconut yogurt and skip the feta. If you need nut-free, you’re all set—there are no nuts here!

My personal favorite? I love making a “Greek power bowl” by tossing in some baby spinach and extra herbs, then adding a spoonful of hummus for extra creaminess. Don’t be afraid to experiment—this recipe is super forgiving!

Serving & Storage Suggestions

These Greek chicken bowls are fantastic warm or cold, so you’ve got options. I usually serve them slightly warm (chicken and grains heated, everything else fresh), but they’re just as tasty straight from the fridge.

• Presentation: Arrange the chicken and veggies in sections for a pretty, Pinterest-worthy look. Top with a big scoop of tzatziki and a sprinkle of fresh herbs.
• Pairings: Serve with warm pita bread, extra lemon wedges, or a simple Greek salad on the side. I often pair mine with sparkling water and a few olives for a light lunch.
• Storage: Store assembled bowls in airtight containers in the fridge for up to 4 days. Keep tzatziki separate if you want to avoid any sogginess.
• Reheating: Microwave chicken and grains for 60–90 seconds until warm, then add veggies and sauce. Or eat everything cold—it’s still awesome!
• Flavor note: The flavors actually get better after a day or two as everything mingles. Just give things a good stir before eating.

Nutritional Information & Benefits

This Greek chicken bowl recipe is packed with lean protein, healthy fats, and plenty of fiber—making it a powerhouse lunch or dinner. Here’s a rough estimate per serving (with brown rice and regular toppings):

• Calories: ~450
• Protein: 35g
• Carbs: 38g
• Fat: 16g

Greek yogurt provides probiotics for gut health, while olive oil and olives bring in heart-healthy fats. The chicken is a great source of lean protein, and the colorful veggies add vitamins and antioxidants. This recipe can easily fit into gluten-free, high-protein, or Mediterranean diets. Just watch the feta and yogurt if you’re sensitive to dairy. I always feel energized and satisfied (never sluggish) after eating these bowls!

Conclusion

If you’re tired of sad, boring lunches, this Greek chicken bowl recipe is a total game changer. It’s fast, packed with flavor, and gives you that high protein boost to power through the day—without sacrificing taste or satisfaction. Whether you meal prep for the week or throw it together for a quick dinner, these bowls are endlessly customizable and absolutely delicious.

Give this a try and make it your own—swap in your favorite veggies, add extra herbs, or play with the base. Personally, I love how each bite is a little bit different, with all those bold Mediterranean flavors mingling together.

If you make this Greek chicken bowl recipe, let me know how it goes! Drop a comment, share your twists, or tag me on social media. I love seeing how you make these bowls your own. Here’s to easy, healthy, and genuinely crave-worthy lunches!

FAQs

Can I make the Greek chicken bowl recipe ahead of time for meal prep?

Absolutely! These bowls are perfect for meal prep. Just store the components separately if you want to keep everything extra fresh, and add the tzatziki right before eating.

What’s the best substitute for Greek yogurt in the marinade?

You can use plain regular yogurt, dairy-free coconut yogurt, or even sour cream. Just make sure it’s unsweetened for the best flavor.

How do I keep the chicken juicy and not dry?

The yogurt marinade helps a ton, but don’t overcook the chicken. Cook it just until it reaches 165°F (74°C) inside, let it rest, and slice against the grain for tender pieces.

Can I make this Greek chicken bowl recipe gluten-free?

Yes! Just use a gluten-free grain base like quinoa or cauliflower rice, and double-check that your feta and yogurt are gluten-free (most are).

What other proteins can I use if I don’t eat chicken?

Try grilled shrimp, baked falafel, or marinated tofu for a vegetarian or pescatarian twist. The marinade and toppings work great with all of them!

Greek Chicken Bowl Recipe: Easy High Protein Meal Prep Lunch

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• Author: Olivia Grace
• Total Time: 35 minutes (plus 30 minutes marinating time)
• Yield: 4 servings 1x

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Description

This Greek chicken bowl features juicy, marinated chicken, fresh Mediterranean veggies, and creamy tzatziki for a high-protein, meal prep-friendly lunch or dinner. It’s customizable, quick to make, and packed with bold, satisfying flavors.

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Ingredients

Scale 1x2x3x

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 1/2 cup plain Greek yogurt
• 3 tbsp fresh lemon juice
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 tbsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 4 cups cooked brown rice, quinoa, or cauliflower rice
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced (about 1 cup)
• 1/2 small red onion, thinly sliced (about 1/3 cup)
• 1/3 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 2 tbsp fresh parsley or dill, chopped
• For the Tzatziki Sauce:
• 1/2 cup Greek yogurt
• 1/3 cup grated cucumber, squeezed dry
• 1 tbsp lemon juice
• 1 garlic clove, minced
• 1 tbsp fresh dill, chopped
• Salt & pepper to taste

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Instructions

1. In a large bowl, whisk together Greek yogurt, lemon juice, olive oil, minced garlic, oregano, salt, and black pepper. Add chicken and toss to coat. Cover and refrigerate for at least 30 minutes (up to 12 hours).
2. While chicken marinates, cook your grain base (brown rice, quinoa, or cauliflower rice) according to package instructions. For 4 servings, use about 1 cup uncooked brown rice or quinoa, or 4 cups cauliflower rice.
3. In a small bowl, combine Greek yogurt, grated cucumber (squeezed dry), lemon juice, minced garlic, dill, salt, and pepper. Mix well and set aside.
4. Prep veggies: halve cherry tomatoes, dice cucumber, thinly slice red onion, pit and halve olives, and chop herbs.
5. Heat a nonstick skillet or grill pan over medium-high. Remove chicken from marinade and shake off excess. Cook chicken for 5–6 minutes per side, flipping once, until golden brown and cooked through (internal temp 165°F). Let rest for 5 minutes before slicing.
6. Divide cooked grain base among 4 bowls or containers. Top each with sliced chicken, tomatoes, cucumber, red onion, olives, and feta. Drizzle with tzatziki and sprinkle with fresh parsley or dill. Serve immediately or store for meal prep.

Notes

Marinate chicken for at least 30 minutes for best flavor; overnight is even better. For meal prep, store components separately and add tzatziki just before eating. Customize with your favorite veggies or grain base. For dairy-free, use coconut yogurt and omit feta. Let chicken rest before slicing for juicier results.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Cuisine: Greek, Mediterranean

Nutrition

• Serving Size: 1 bowl (1/4 of recipe)
• Calories: 450
• Sugar: 6
• Sodium: 800
• Fat: 16
• Saturated Fat: 5
• Carbohydrates: 38
• Fiber: 5
• Protein: 35

Keywords: Greek chicken bowl, meal prep, high protein, Mediterranean, healthy lunch, tzatziki, chicken recipe, gluten-free, easy dinner, rice bowl