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- Chicken and Marinade Components - 2 large chicken breasts - 2 tablespoons extra virgin olive oil - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Sea salt and freshly cracked pepper, to taste To make your chicken flavorful, start with a simple marinade. Mix the olive oil, oregano, garlic powder, salt, and pepper in a bowl. This mix helps the chicken soak up great flavors. - Quinoa and Broth Details - 1 cup quinoa, thoroughly rinsed - 2 cups chicken broth (or water for a lighter option) Quinoa is a wonderful base for these bowls. Rinse it well to remove bitterness. Use chicken broth for a richer taste, or water for a lighter option. - Veggies, Cheese, and Seasonings - 1 medium cucumber, diced into small cubes - 1 cup cherry tomatoes, halved for a burst of flavor - 1/2 red onion, finely diced - 1 cup feta cheese, crumbled for creaminess - 1/2 cup kalamata olives, pitted and halved for a salty kick - Juice of 1 fresh lemon for brightness - Fresh parsley, chopped finely for garnishing Fresh veggies bring color and crunch to your bowls. Feta cheese adds creaminess, while olives give a salty punch. The lemon juice brightens the dish and balances the flavors. Finally, parsley adds a nice touch of freshness. This combination of ingredients makes a tasty and healthy meal prep option. You can easily mix and match based on your preferences! {{ingredient_image_2}} - Preparing the Marinade: In a bowl, mix 2 tablespoons of olive oil, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, sea salt, and pepper. This mix gives great flavor to the chicken. - Proper Marination Techniques: Add the chicken breasts to the bowl. Make sure they are fully coated. Let them marinate for at least 30 minutes. For more flavor, cover and refrigerate them overnight. - Boiling and Simmering Steps: In a medium pot, bring 2 cups of chicken broth or water to a boil. Add 1 cup of rinsed quinoa and stir. Cover the pot and lower the heat. - Fluffing and Cooling Tips: Let it simmer for about 15 minutes. Once all the liquid is gone, fluff the quinoa with a fork. Set it aside to cool. - Grill/Skillet Preheating: Preheat your grill or skillet to medium-high heat. This step is key for good chicken. - Cooking Times and Temperature Check: Cook the marinated chicken for about 6-7 minutes on each side. Check that it reaches an internal temperature of 165°F. Let it rest for 5 minutes before slicing. - Chopping and Mixing Ingredients: In a large bowl, mix diced cucumber, halved cherry tomatoes, diced red onion, crumbled feta cheese, and halved kalamata olives. - Dressing and Flavor Integration: Squeeze the juice of one lemon over the salad mix. Stir gently to blend all the flavors. - Portioning Techniques: Divide the cooled quinoa among meal prep containers. It helps to use a measuring cup for even portions. - Presentation Suggestions: Top each quinoa portion with sliced chicken. Add a generous scoop of salad on the side. Finish with fresh parsley for a colorful touch. - Cooling the Bowls Properly: Let the meal prep bowls cool completely before sealing them. This helps prevent moisture buildup. - Refrigeration Guidelines: Store in the fridge for up to 4 days. This makes for easy, tasty meals throughout the week. Best Practices for Quick Cooking To save time, prep all your ingredients before cooking. Chop veggies and measure spices first. This helps keep the process smooth. Cook the quinoa while marinating the chicken. This way, both can finish around the same time. Tools to Simplify Preparation Use a sharp knife for quick chopping. A good cutting board helps too. A reliable pot for quinoa is key. If you have one, use a grill pan for the chicken. This makes it easy to cook and adds great flavor. Additional Seasoning Suggestions For more flavor, try adding lemon zest or smoked paprika. These add a nice kick to the chicken. You can also sprinkle some red pepper flakes for heat. Don’t be shy to adjust seasonings to your taste. Marination Time for Best Results Marinate the chicken for at least 30 minutes. If you can, let it sit overnight. This gives the chicken a deep, rich flavor. Remember, the longer it marinates, the better it tastes! Pairing Ideas and Side Dishes These meal prep bowls go well with pita bread or hummus. You can add a side of tzatziki for a creamy touch. For a fresh crunch, serve with a side of mixed greens. Creative Serving Techniques Layer the salad on top of the quinoa and chicken for a colorful look. You can also serve each component in separate containers. This keeps everything fresh and crunchy until you’re ready to eat. Pro Tips Marinate Longer for Flavor: For the best flavor, marinate the chicken overnight. This allows the spices to penetrate the meat, resulting in a juicier and more flavorful dish. Quinoa Rinsing is Key: Always rinse your quinoa before cooking. This removes the natural coating called saponin, which can impart a bitter taste to your dish. Rest the Chicken: After cooking, let the chicken rest for at least 5 minutes. This helps the juices redistribute, ensuring the meat stays moist and tender when sliced. Customize Your Salad: Feel free to add other Mediterranean ingredients like bell peppers, artichokes, or chickpeas to the salad for extra flavor and nutrition. {{image_4}} Alternatives to Chicken If you want a change, use turkey breast. It cooks like chicken and has a similar taste. You can also try shrimp or fish. Both add a fresh twist to your bowls. Plant-Based Options For a vegan twist, use tofu or tempeh. They soak up marinades well. You can also use chickpeas for protein. They add a nice crunch and flavor. Different Types of Grains to Use Quinoa is great, but you can swap it out. Try brown rice for a hearty base. Farro adds a nutty taste. Bulgur wheat is quick to cook, too. Low-Carb Alternatives For a lighter option, use cauliflower rice. It’s low in carbs and full of flavor. Zucchini noodles are another great choice. They add a unique texture. Customizing Dressing or Marinades You can change the flavor of your bowls easily. Use different herbs like basil or dill. A dash of balsamic vinegar adds a sweet touch. Experiment with spices for a kick. Seasonal Ingredient Swaps Use veggies that are in season. Spring peas add sweetness in summer. In fall, you can use roasted butternut squash. These swaps keep your meals fresh and fun. To keep your Greek chicken meal prep bowls fresh, store them in airtight containers. Use glass or BPA-free plastic containers to avoid any unwanted flavors. Make sure the food cools down before sealing. This helps prevent condensation, which can make your food soggy. For reheating, the microwave works well. Heat in 30-second intervals until warm. Stir between intervals to ensure even heating. If you want to maintain texture, try using an oven. Preheat it to 350°F and heat the bowls for about 10-15 minutes. This method keeps the chicken juicy and the quinoa fluffy. For long-term storage, you can freeze the meal prep bowls. Pack them in freezer-safe containers, leaving some space for expansion. They can last up to three months in the freezer. When ready to eat, thaw them overnight in the fridge. Reheat as mentioned before, and your meal will taste fresh and delicious. Yes, you can make these bowls in advance. I recommend prepping them on Sunday for the week ahead. This way, you can enjoy healthy meals without daily cooking. Prepare the chicken and quinoa first. Then, chop the veggies. You can store everything in the fridge for up to four days. These meal prep bowls last in the fridge for about four days. Store them in airtight containers to keep them fresh. Always check for any signs of spoilage before eating. If you notice any off smells or changes in texture, it's best to discard it. If you want to swap quinoa, try brown rice or farro. Both grains are healthy and tasty. You can also use couscous or barley. These options add different textures and flavors to your meal prep bowls. Yes, you can use frozen chicken. Just make sure to thaw it completely before marinating. This helps the marinade soak in better. You can thaw chicken in the fridge overnight or use the microwave. Once thawed, follow the marinating steps as usual. Adding more veggies is easy! Try bell peppers, zucchini, or spinach. You can also toss in some roasted broccoli or snap peas. Get creative with seasonal veggies to keep things fresh and exciting. Mix and match to find your favorite combinations! This blog post covered the process of making Greek chicken meal prep bowls. We discussed key ingredients, including chicken, quinoa, veggies, and seasonings. I detailed steps for marinating, cooking, and grilling. You also learned how to assemble and store your meals efficiently. In closing, enjoy the freedom to customize these bowls. Use different proteins, grains, and flavors. Meal prep can be simple. Plan your week and eat well. Get creative and make it fun!

Mediterranean Chicken Meal Prep Bowls

A flavorful and healthy meal prep option featuring marinated chicken, quinoa, and fresh salad ingredients.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 large chicken breasts
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste sea salt and freshly cracked pepper
  • 1 cup quinoa, thoroughly rinsed
  • 2 cups chicken broth (or water)
  • 1 medium cucumber, diced into small cubes
  • 1 cup cherry tomatoes, halved
  • 1 2 red onion, finely diced
  • 1 cup feta cheese, crumbled
  • 1 2 kalamata olives, pitted and halved
  • 1 fresh lemon, juiced
  • to taste fresh parsley, chopped finely

Instructions
 

  • In a mixing bowl, combine the olive oil, dried oregano, garlic powder, sea salt, and freshly cracked pepper. Add the chicken breasts and marinate for at least 30 minutes or overnight.
  • In a medium saucepan, bring the chicken broth (or water) to a boil. Stir in the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes until liquid is absorbed. Fluff with a fork and set aside to cool.
  • Preheat grill or skillet over medium-high heat. Cook marinated chicken for 6-7 minutes on each side until fully cooked (internal temperature of 165°F). Remove from heat and let rest for 5 minutes before slicing.
  • In a large bowl, combine diced cucumber, halved cherry tomatoes, red onion, crumbled feta, and halved kalamata olives. Squeeze lemon juice over and mix gently.
  • Divide cooled quinoa among meal prep containers. Top with sliced chicken and cucumber-tomato salad. Garnish with chopped parsley.
  • Allow meal prep bowls to cool completely before sealing. Store in the refrigerator for up to 4 days.

Notes

For an appealing presentation, consider layering the salad atop the quinoa and chicken or serve it in separate small cups.
Keyword chicken, meal prep, Mediterranean, quinoa, salad