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high protein Mediterranean chicken with vegetables and feta
High-Protein Mediterranean Chicken

Mediterranean Chicken Meal Prep Bowls

High-protein Mediterranean chicken meal prep bowls made with lemon-garlic chicken, rice or quinoa, chickpeas, roasted vegetables, feta, cucumber, herbs, and an optional yogurt sauce for easy healthy lunches.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

  • Main Ingredients
  • 1 1/2 pounds boneless skinless chicken breast cut into bite-size pieces
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 3 garlic cloves minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • Meal Prep Bowl Base
  • 4 cups cooked brown rice quinoa, or couscous
  • 1 can chickpeas drained and rinsed
  • 1 zucchini chopped
  • 1 bell pepper chopped
  • 1 cup cherry tomatoes
  • Fresh Toppings
  • 1 cup diced cucumber
  • 1/4 cup sliced red onion
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons chopped parsley
  • Lemon wedges for serving
  • Optional Sauce
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 small garlic clove grated
  • 1 tablespoon chopped parsley or dill
  • Pinch of salt and black pepper

Equipment

  • 1 Sheet pan or baking dish for roasting chicken and vegetables
  • 1 Large mixing bowl for seasoning chicken and vegetables
  • 1 Cutting board for chopping vegetables and chicken
  • 1 Measuring spoons for oil, lemon juice, and seasonings
  • 1 Instant-read thermometer optional, to check chicken reaches 165°F / 74°C

Method
 

  1. Season the chicken: In a bowl, combine chicken, olive oil, lemon juice, garlic, oregano, smoked paprika, salt, and black pepper. Toss until evenly coated.
  2. Cook the chicken: Heat a large skillet over medium-high heat. Cook the chicken for 6 to 8 minutes, stirring occasionally, until golden and fully cooked.
  3. Cook the vegetables: Add zucchini, bell pepper, and cherry tomatoes to the same skillet, or roast them on a sheet pan until tender. Keep them slightly firm so they hold up for meal prep.
  4. Prepare the bowl base: Divide cooked rice, quinoa, or couscous between four meal-prep containers. Add chickpeas to each container.
  5. Assemble the bowls: Add cooked chicken and vegetables over the grain base.
  6. Make the optional sauce: Stir together Greek yogurt, lemon juice, garlic, parsley or dill, salt, and black pepper until smooth.
  7. Store smartly: Keep cucumber, red onion, feta, herbs, lemon wedges, and sauce separate until serving.
  8. Serve: Reheat the chicken, grains, and vegetables, then add the fresh toppings and sauce before eating.

Notes

For the best texture, do not overcrowd the pan. If the ingredients are too close together, the vegetables may steam instead of roast. Store leftovers in airtight containers for up to 4 days and reheat gently before serving. Add fresh lemon juice before serving for the best flavor.