Greek Chicken Rice Bowl (Meal Prep)

A photo of a white bowl with greek chicken on rice with mediterranean veghetables

Greek Chicken Rice Bowl (Meal Prep)

A Greek Chicken Rice Bowl is a satisfying meal prep idea that combines marinated chicken with hearty rice, fresh veggies, and a creamy tzatziki sauce. It's the perfect balance of flavors and textures, and it’s incredibly easy to make ahead for a week’s worth of delicious meals!

note - ingredients can be approximate

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Prep Time 10

Cook Time 15

Marinating Time 1

Total Time 1 25

Course Main Course

Cuisine Mediterranean

Servings

Calories 528 kcal

Equipment

Ingredients

Greek Chicken

1 tablespoon olive oil
500 g (1 lb) chicken breast, approx.3
300 g (1 ½ cups) Greek yogurt, subs note 1
2 tablespoon dried oregano
1 tablespoon lemon zest, optional but recommended
2 tablespoon lemon juice, fresh recommended
2 tablespoon dill, fresh recommended
1 teaspoon red chilli flakes, optional, see note 2
3 garlic cloves, see note 3

Serve with

200 g (1 cups) rice, yields approx.3 cups cooked
1 cucumber
200 g (7 oz) grape tomatoes
½ cup kalamata olives
½ red onion

Tzatziki sauce (homemade or 2.5 cups store-bought)

420 g (2 cups) Greek yoghurt, subs Note 1
1 cucumber, approx.1
2 garlic cloves, see Note 3
2 tablespoon (2 tablespoon) dill, fresh preferred
1 (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, 2 tbsp dried oregano, 1 tbsp lemon zest, 2 tbsp lemon juice, 2 tbsp dill, 1 tsp 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: 1 cucumber, ½ red onion
Slice: 200 g (7 oz) grape tomatoes, ½ cup 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 1 tbsp 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 1 cucumber then add together with 420 g (2 cups) Greek yoghurt, 2 tbsp dill, 1 (2 tablespoon) lemon, salt and pepper.

Serve

Layer the rice and chicken, then top with the vegetables and tzatziki sauce.

Video

Notes

Note 1 - Yoghurt

Substitute with dairy-free yoghurt if required.

Note 2 - Red Chilli Flakes

Adjust to your preferences or omit. The amount recommended will not make the dish spicy.

Note 3 - Garlic

Fresh garlic produces the most intense flavour and is recommended. You can use from the jar, however this will impact the overall flavour. I suggest doubling in teaspoon per clove (e.g. for 2 cloves, use 4 teaspoon of ready-minced)

Storing
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).

Nutrition

Calories: 528kcalCarbohydrates: 58gProtein: 53gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 91mgSodium: 443mgPotassium: 989mgFiber: 4gSugar: 11gVitamin A: 1035IUVitamin C: 22mgCalcium: 339mgIron: 3mg

Keyword chicken meal prep, chicken recipe

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