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Healthy Mediterranean Chicken Meal Prep Bowls

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These Healthy Mediterranean Chicken Meal Prep Bowls are packed with protein, loaded with fresh veggies, and the flavors actually get better after a day or two in the fridge. No sad, soggy lunches here—just bright, bold Mediterranean flavor that makes you actually want to eat your meal prep.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice (from 1 large lemon)
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 2 cups cooked quinoa or brown rice
  • 1 large English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1 large red bell pepper, diced
  • 1/2 cup Kalamata olives, halved
  • 1/2 cup crumbled feta cheese
  • 1/2 small red onion, thinly sliced
  • 1/4 cup fresh parsley or mint, chopped
  • 1/4 cup extra-virgin olive oil (for dressing)
  • 2 tablespoons fresh lemon juice (for dressing)
  • 1 tablespoon red wine vinegar (for dressing)
  • 1/2 teaspoon dried oregano (for dressing)
  • Salt and pepper to taste (for dressing)

Instructions

  1. In a medium bowl, whisk together 1/4 cup olive oil, 3 tablespoons lemon juice, minced garlic, 2 teaspoons oregano, 1 teaspoon thyme, 1 teaspoon smoked paprika, salt, and pepper. Add chicken and turn to coat. Cover and let sit at room temperature for 30 minutes (or refrigerate up to 4 hours, then let sit 20 minutes before cooking).
  2. Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper or foil (spray foil with oil).
  3. Place marinated chicken on prepared pan in a single layer. Roast for 20-25 minutes, flipping halfway, until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
  4. While chicken roasts, dice cucumber, halve cherry tomatoes, dice bell pepper, halve olives, and thinly slice red onion. Cook quinoa or rice if not already prepared.
  5. In a small jar or bowl, combine 1/4 cup olive oil, 2 tablespoons lemon juice, 1 tablespoon red wine vinegar, 1/2 teaspoon oregano, salt, and pepper. Shake or whisk until emulsified.
  6. Slice rested chicken into strips or bite-sized pieces against the grain. Divide cooked quinoa or rice among meal prep containers. Top with chicken, cucumber, tomatoes, bell pepper, olives, red onion, and feta. Drizzle with dressing and garnish with fresh parsley or mint.

Notes

For best results, store dressing separately and add just before eating to keep veggies crunchy. The bowls taste even better on days 2 and 3 as flavors meld. If reheating, microwave chicken and grain portion only, then add cold veggies and dressing.

Nutrition

Keywords: Mediterranean chicken meal prep, healthy meal prep bowls, chicken quinoa bowls, Mediterranean diet recipe, easy meal prep lunch

Find it online: https://eliplate.com/healthy-mediterranean-chicken-meal-prep-bowls/