If you're tired of the same old meal prep options, this Greek Chicken Rice Bowl is here to shake things up. It's not just your boring old chicken, veg and rice - it's packed with tender marinated Greek yogurt chicken, fresh veggies (including punchy olives), and tangy tzatziki, this Mediterranean-inspired dish will have you looking forward to your lunch all week long!
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Why you'll love this recipe
Bulk. If you're looking for a bulk chicken meal prep idea, the chicken can be made in a large batch and then used for variety; or you can have it all together for an easy chicken breast meal prep throughout the week.
Fresh Veggies. This bowl has all the best components of a salad recipe, but with the added heartiness of rice.
Mediterranean Flavors. If you're a fan of Mediterranean flavours, you need to try my baked gnocchi and veggies with pesto or Mediterranean lemon chicken orzo.
Ingredients
Chicken breast. Chicken breast is the leaner protein and can sometimes be dry when reheated, but with the marinade of Greek yogurt and lemon juice, it helps keep it moist.
Dill. Dill is a typical eastern Mediterranean flavour and I highly recommend obtaining the fresh herb to get a good punch in the marinade. You can adjust to your preference so if you love it, add a bunch in!
Red pepper flakes. These are optional, but a hint will really elevate the flavour without making the dish spicy. If you like a bit more of a kick, adjust to your preference.
Greek yogurt. The key ingredient in the marinade that increases the protein of the dish (in comparison to using other yogurts). It's more acidic as well, which means it can help tenderise the chicken breast so you don't need to substitute for tender, more expensive cuts (like thighs).
Kalamata olives. The tang and fruity flavour of the kalamata variety is recommend to balance the flavours in this dish. However, if you want a milder olive, you can substitute for black olives.
Tzatziki sauce. The creamy, garlicky sauce that ties everything together. You can use a homemade tzatziki or store-bought if you're short on time.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and Variations
Chicken thigh. Chicken thighs usually work better for meal preps because they retain moisture better, but with the marinade on the chicken breast in this recipe, it's not necessary. However, if it is your preference, you can use a different cut of chicken - or even leftover Roast Chicken or rotisserie.
Pre-made. I recommend fresh lemon, garlic and dill - but if these aren't available, you can use bottled or dry.
Grain. I have used a long-grain rice for this dish, however you can adjust to other types of rice e.g. brown. Or even a combination of grains depending on your preference e.g. couscous, quinoa, or even pasta would work well. I recommend cooking your own rice, but you can use microwave pouches if you're short on time.
Greek yogurt. If you're lactose intolerant, you can substitute Greek yogurt with a dairy-free alternative, like coconut yogurt, which will still give the chicken a creamy texture.
Vegetarian option. Skip the chicken and substitute with grilled tofu or chickpeas.
How to make Greek rice bowl
Step 1: Combine Greek yogurt, dried oregano, lemon zest, minced garlic, dill, lemon juice, and red pepper flakes in a bowl. Add the chicken and let it marinate for at least an hour (or overnight for more flavor).
Step 2: Heat a skillet over medium heat and cook the marinated chicken for 6-8 minutes per side, or until fully cooked (69C or 165F). Let rest for 5 minutes and slice it into strips or bite-sized pieces. If you have thicker pieces, add to the oven for approx. 15 minutes after searing.
Step 3: While the chicken cooks, cook your rice according to package instructions. If you're making your own tzatziki, you can do this now as well.
Step 4: Layer your rice in meal prep containers, add the cooked chicken, and top with cucumber, grape tomatoes, kalamata olives, feta cheese, and red onion. If possible, keep the vegetables separate so it's easy to reheat the chicken and rice.
Serve with a generous dollop of tzatziki sauce on top or on the side for dipping.
Top Tip
Pro Tip. Make sure to let your chicken rest for a few minutes after cooking before slicing it. This will keep it juicy and tender!
Use a Grill Pan for Perfect Chicken Marks. If you have a grill pan, use it to cook your chicken. The grill marks not only look great but also add a smoky flavor, giving your bowl an extra kick.
Storing your meal prepped bowls
Keep the fresh vegetables and tzatziki separate from the chicken and rice to prevent them from getting soggy. Store the chicken and rice in airtight containers in the fridge for up to 4 days.
Freezing marinated chicken
You can freeze the marinated chicken raw or cooked. I recommend freezing with the marinade as this will help keep the chicken moist when thawing (and cooking/reheating). You can freeze for 3-6 months in an airtight container or ziplock bag.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
The marinated Greek chicken will last up to 4 days in the fridge, making it a great option for meal prep. Keep it separate from fresh vegetables so it can be reheated without the veggie texture declining.
The Greek yogurt marinade helps make the chicken super tender. Let the chicken marinate for at least an hour (or overnight) for the best results.
When reheating, add the chicken and rice in the microwave on 1 minute intervals (it'll take approx. 3 minutes). Avoid reheating the fresh veggies or tzatziki as it will change texture; add them in fresh when serving.
I also recommend adding fresh herbs right before you eat the bowl as it gives a good burst of flavour and makes it feel freshly cooked.
Other high-protein chicken recipes
Or, you can have a browse through my high protein chicken meal prep recipes for more delicious eats.
Recipe
Greek Chicken Rice Bowl (Meal Prep)
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Equipment
Ingredients
Greek Chicken
- 15 g (1 tablespoon) olive oil
- 500 g (1 lb) chicken breast
- 300 g (1 ½ cups) Greek yogurt, subs note 1
- 10 g (2 tablespoon) dried oregano
- 5 g (1 tablespoon) lemon zest, optional but recommended
- 30 ml (2 tablespoon) lemon juice, fresh recommended
- 3 g (2 tablespoon) dill, fresh recommended
- 3 g (1 teaspoon) red chilli flakes, optional, see note 2
- 3 garlic cloves, see note 3
Serve with
- 200 g (1 cups) rice
- 100 g (3 ½ oz) cucumber
- 200 g (7 oz) grape tomatoes
- 50 g (½ cups) kalamata olives
- 50 g (1 ¾ oz) red onion
Tzatziki sauce (homemade or store-bought)
- 420 g (2 cups) Greek yoghurt, subs Note 1
- 150 g (5 ½ oz) cucumber, approx.1
- 2 garlic cloves, see Note 3
- 5 g (2 tablespoon) dill, fresh preferred
- 30 ml (2 tablespoon) lemon juice, fresh preferred
- salt and pepper, to taste
Instructions
Prepare
- Mince 3 garlic cloves and combine with 300 g (1 ½ cups) Greek yogurt, 10 g (2 tablespoon) dried oregano, 5 g (1 tablespoon) lemon zest, 30 ml (2 tablespoon) lemon juice, 3 g (2 tablespoon) dill, 3 g (1 teaspoon) red chilli flakesAdd the 500 g (1 lb) chicken breast and let it marinate for at least an hour (or overnight for more flavor).
- Dice: 100 g (3 ½ oz) cucumber, 50 g (1 ¾ oz) red onionSlice: 200 g (7 oz) grape tomatoes, 50 g (½ cups) kalamata olives.
- Prepare 200 g (1 cups) rice according to packet instructions or follow my tips for making rice.
Cook
- Heat a skillet over medium heat with 15 g (1 tablespoon) olive oil. Add the marinated 500 g (1 lb) chicken breast and cook for 6-8 minutes per side, or until fully cooked (69°C/165°F). Let rest for 5 minutes. Note - If you have thicker pieces, add to the oven for approx. 15 minutes after searing.
- (if making own Tzatziki) Mince 2 garlic cloves, grate 150 g (5 ½ oz) cucumber then add together with 420 g (2 cups) Greek yoghurt, 5 g (2 tablespoon) dill, 30 ml (2 tablespoon) lemon juice, salt and pepper.
Serve
- Layer the rice and chicken, then top with the vegetables and tzatziki sauce.
Notes
Store chicken and rice separate to the vegetables and tzatziki in the fridge for up to 4 days. Reheating
reheat the chicken and rice in the microwave on 1 minute intervals (it'll take approx. 3 minutes). Add the veggies and tzatziki when ready to eat. Freezing
You can freeze the marinated chicken raw or cooked for up to 3-6 months. I recommend freezing with the marinade as this will help keep the chicken moist when thawing (and cooking/reheating).
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