Greek Chicken Rice Bowl (Meal Prep)

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!

Everyone knows that the classic combo of chicken, veg and rice is one of the more affordable and easy options to meal prep. But, sometimes you have to mix that up a little bit especially if it's warmer weather and you feel like something with a little more flavour that's still refreshing.

I've made this Greek chicken a number of times in a number of different ways - from shredded chicken mixed in with some homemade tzatziki to my Mediterranean wrap - and having it in this rice bowl is one way you can enjoy having chicken and rice (I mean, nothing beats the classic) but with the added benefit of some fresh veg and olives.

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.

Meal prepping Greek rice bowls

These Greek chicken rice bowls have a balance of lean protein from the chicken breast, carbs from the rice and lots of colourful veggies. Plus, the marinade and the homemade tzatziki sauce add a heap of flavour to keep you looking forward to this as a meal prep all the way through to day 4 (I promise you won't bore of it)

Storing and Reheating

Because only part of this rice bowl will need to be heated, i do recommend using storage containers that have separators (like the ones pictured) or storing in 2 containers.

If you want to store in a single container but don't have one with dividers, add your sauce into a container (like pictured) but also your veggies - you could even do this in a cupcake holder.

When you want to heat up the chicken and rice, just remove the veg and sauce that you want to keep cool so you can add it once heated.

You can store in the fridge for up to 4 days - note that sometimes the veggies will lose their crispness after about 3 days.

To reheat, add a drizzle of water over the chicken and rice as this will help prevent it from drying out and also liven up the sauce a little bit.

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, ziplock bag or in souper cubes like the ones pictured.

FAQs

Other high-protein chicken recipes

Or, you can have a browse through my high protein chicken meal prep recipes for more delicious eats.

I hope you enjoy this as much as I do - Love & Pasta, Lauren x

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