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Greek Chicken Meal Prep Bowls

Greek chicken meal prep bowls with grilled, marinated chicken and creamy tzatziki sauce. Layer fluffy cooked rice, crisp cucumber-tomato salad, and feta for grab-and-go bowls that stay fresh for up to 5 days.
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Prep Time 40 minutes
Cook Time 20 minutes
marinating 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: Mediterranean
Calories: 560
Ingredients Equipment Method Notes

Ingredients
  

Greek chicken and marinade
  • 1.5 lb boneless chicken breast cut into even pieces for fast, even cooking
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 2 garlic, minced
  • 1 tsp dried oregano
Bowl base and toppings
  • 3 cup cooked rice use freshly cooked or day-old rice, cooled
  • 1 cup cherry tomatoes, halved
  • 0.5 cucumber, diced reserve a little for a light crunch top
  • 0.25 red onion, sliced
  • 0.5 cup crumbled feta cheese sprinkle on top after adding tzatziki for best texture
Tzatziki sauce
  • 1 cup plain Greek yogurt
  • 0.25 cup grated cucumber, drained drain well to keep tzatziki thick
  • 1 tbsp fresh dill, chopped

Equipment

  • 1 cast iron skillet
  • 1 sheet pan

Method
 

Marinate the chicken
  1. Whisk olive oil, lemon juice, minced garlic, and dried oregano in a bowl, then coat the boneless chicken breast and cover.
  2. Marinate at cool room temperature to speed up surface seasoning, or refrigerate for at least 30 minutes for deeper flavor, until the chicken looks evenly coated.
Cook and slice the chicken
  1. Preheat a cast iron skillet over medium-high heat and grill or pan-sear the chicken until cooked through, about 6–10 minutes total depending on thickness, until no longer pink in the center.
  2. Let the chicken rest 2 minutes off heat, then slice into bite-size pieces so it stacks cleanly in meal prep containers.
Make the tzatziki
  1. Stir plain Greek yogurt, drained grated cucumber, and chopped fresh dill until smooth and thick, with visible cucumber flecks.
  2. Taste and adjust texture by pressing out any extra liquid from the cucumber so the sauce holds its shape on top of the bowls.
Assemble the meal prep bowls
  1. Divide cooked rice among meal prep containers, spreading it into an even layer so toppings don’t sink.
  2. Top each container with sliced chicken, cherry tomatoes, diced cucumber, sliced red onion, and crumbled feta cheese for a layered, colorful bowl.
  3. Add a dollop of tzatziki on top of each container, spreading slightly so it reaches the chicken and helps keep every bite saucy.
  4. Refrigerate the assembled bowls for up to 5 days, keeping the lids on and chilling until the tzatziki firms up slightly, about 1–2 hours.

Notes

Pro tip: drain the grated cucumber for the tzatziki very well—this prevents watery sauce during the 5-day fridge rest. Store assembled bowls in airtight containers in the refrigerator for up to 5 days; freeze chicken and rice separately for up to 2 months, then thaw and re-mix with freshly made tzatziki for best texture. For a lighter option, use low-fat Greek yogurt and reduce feta to 1/4 cup to cut calories while keeping the classic flavor profile.