Mediterranean Chicken Bowl for Meal Prep (Print Version)
Mediterranean chicken bowl packed with lean protein, fresh veggies, and bold flavors. Easy meal prep recipe ready in under 40 minutes.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Dairy-Free, Halal
# Ingredients:
→ Herb-Marinated Protein
01 -
2 lbs boneless skinless chicken thighs
02 -
3 tbsp olive oil
03 -
4 cloves garlic, minced
04 -
1 tsp dried oregano
05 -
1 tsp smoked paprika
06 -
1/2 tsp ground cumin
07 -
Salt and pepper to taste
→ Hearty Grain Base
08 -
1 1/2 cups dry farro or brown rice
09 -
2 3/4 cups low-sodium chicken broth
10 -
1 tbsp olive oil
→ Crisp Garden Medley
11 -
1 cup cherry tomatoes, halved
12 -
1 English cucumber, diced
13 -
1/2 red onion, thinly sliced
14 -
1/2 cup kalamata olives, pitted and halved
15 -
1/4 cup fresh parsley, chopped
→ Creamy Tzatziki Drizzle
16 -
3/4 cup plain Greek yogurt (2% or full fat)
17 -
1 tbsp fresh lemon juice
18 -
1/2 cup crumbled feta cheese
# Instructions:
01 -
In a large bowl, combine 3 tbsp olive oil, 4 cloves minced garlic, 1 tsp dried oregano, 1 tsp smoked paprika, 1/2 tsp ground cumin, and salt and pepper to taste. Add 2 lbs boneless skinless chicken thighs and toss until fully coated. Let marinate for at least 10 minutes while you prep the remaining components.
02 -
In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add 1 1/2 cups dry farro or brown rice and toast for 1-2 minutes. Pour in 2 3/4 cups low-sodium chicken broth, bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender and liquid is absorbed.
03 -
Heat a large skillet or grill pan over medium-high heat. Cook the marinated chicken thighs for 6-7 minutes per side until golden brown and the internal temperature reaches 165°F. This Mediterranean Chicken Bowl | High Protein Meal Prep gets its bold flavor from that caramelized sear, so avoid moving the chicken too early.
04 -
For the best Mediterranean Chicken Bowl | High Protein Meal Prep results, transfer the cooked chicken to a cutting board and let it rest for 5 minutes. This locks in the juices and keeps every slice tender. Once rested, slice or chop the thighs into bite-sized pieces for easy bowl assembly and even portioning.
05 -
In a mixing bowl, combine 1 cup halved cherry tomatoes, 1 diced English cucumber, 1/2 thinly sliced red onion, 1/2 cup halved kalamata olives, and 1/4 cup chopped fresh parsley. Toss gently to combine. This crisp garden medley adds freshness and crunch that balances the warm, savory elements of the bowl.
06 -
In a small bowl, whisk together 3/4 cup plain Greek yogurt and 1 tbsp fresh lemon juice until smooth. Season lightly with salt and pepper. This creamy tzatziki drizzle is the finishing touch that ties together your Mediterranean Chicken Bowl | High Protein Meal Prep with a cool, tangy contrast to the warm chicken and grains.
07 -
Divide the cooked farro or brown rice evenly among 4 bowls or meal prep containers. Top each with sliced chicken and a generous scoop of the crisp garden medley. Drizzle with the Greek yogurt tzatziki and finish with 1/2 cup crumbled feta cheese divided evenly across all four servings.
08 -
Your Mediterranean Chicken Bowl | High Protein Meal Prep is ready to enjoy immediately or store for the week. Seal each portion in an airtight container and refrigerate for up to 4 days. For best texture, store the tzatziki drizzle and veggie medley separately and add them fresh just before eating.
# Notes:
01 -
Meal Prep Tip: Store the tzatziki drizzle and crisp garden medley in separate small containers from the chicken and grains. This prevents sogginess and keeps every component at peak texture throughout the week.
02 -
Storage Advice: Assembled bowls (without the drizzle and fresh veggies) keep well in airtight containers in the refrigerator for up to 4 days. Reheat the chicken and grains in the microwave for 90 seconds before adding cold toppings.
03 -
Substitution Tip: Swap chicken thighs for boneless skinless chicken breasts if you prefer a leaner cut, but reduce cook time by 2-3 minutes per side to avoid dryness. Quinoa also works beautifully in place of farro or brown rice for an extra protein boost.
04 -
Serving Tip: For a dinner-party presentation, serve the bowls in wide shallow dishes, fan the sliced chicken over the grains, and garnish with an extra pinch of smoked paprika and a wedge of fresh lemon on the side for a restaurant-quality finish.
# Tools You'll Need:
01 -
large mixing bowl
02 -
zip-lock bag or shallow dish (for marinating)
03 -
cast iron skillet or grill pan
04 -
medium saucepan with lid
05 -
cutting board
06 -
chef's knife
07 -
measuring cups and spoons
08 -
meal prep containers
# Nutrition Facts (Per Serving):
Calories: 620 kcal
Total Fat: 26 g
Total Carbohydrate: 48 g
Protein: 52 g