This Mediterranean chicken bowl is a nutritious and flavorful meal prep option, perfect for work lunches. With juicy, seasoned chicken, fluffy rice, fresh cucumber and tomato salad, and creamy tzatziki, this dish is both satisfying and balanced. It’s packed with protein, healthy fats, and refreshing Mediterranean flavors, making it an easy go-to for busy weekdays.
Why You’ll Love This Recipe
- Perfect for Meal Prep – Easy to store and reheat, making it ideal for work lunches.
- Balanced & Nutritious – Packed with protein, fiber, and fresh vegetables for a well-rounded meal.
- Quick & Easy – Ready in under 30 minutes with simple ingredients.
- Delicious Mediterranean Flavors – A light and refreshing dish with a mix of savory, tangy, and herby elements.
- Customizable – Easily swap ingredients or add extras to suit your preferences.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 lb chicken breast (cubed)
- 1 tablespoon olive oil
- 1 teaspoon oregano
- ½ teaspoon garlic powder
- 2 cups cooked rice
- ½ cucumber (diced)
- ½ cup cherry tomatoes (halved)
- ½ cup tzatziki sauce
Directions
-
Cook the Chicken
- Heat olive oil in a pan over medium heat.
- Add cubed chicken, oregano, and garlic powder.
- Cook for 7–10 minutes, stirring occasionally, until fully cooked and golden brown.
-
Assemble the Bowl
- Divide cooked rice into meal prep containers.
- Add the cooked chicken on top of the rice.
- In a small section, place the diced cucumber and halved cherry tomatoes.
-
Add Tzatziki Sauce
- Serve with tzatziki sauce on the side or drizzle over the bowl when ready to eat.
-
Store & Serve
- Store in airtight meal prep containers in the fridge and enjoy throughout the week.
Servings and Timing
- Servings: 3–4 bowls
- Preparation Time: 10 minutes
- Cooking Time: 10 minutes
- Total Time: 20 minutes
Variations
- Low-Carb Option: Swap rice for cauliflower rice or quinoa.
- Extra Veggies: Add bell peppers, olives, or red onions for more Mediterranean flavors.
- Spicy Kick: Sprinkle with red pepper flakes or drizzle with hot sauce.
- Dairy-Free Version: Use a dairy-free tzatziki or hummus instead.
- Grilled Chicken: Instead of pan-cooking, grill the chicken for a smoky, charred flavor.
Storage/Reheating
- Refrigeration: Store in an airtight container for up to 4 days.
- Reheating: Microwave for 1–2 minutes, then add fresh tzatziki before eating.
- Meal Prep Tip: Keep tzatziki separate until serving to prevent sogginess.
FAQs
Can I use a different protein?
Yes! Try shrimp, tofu, or ground turkey as an alternative to chicken.
What type of rice works best?
White rice, brown rice, or even quinoa work well in this bowl.
How do I keep the cucumbers fresh?
Store them separately and add just before eating to maintain their crisp texture.
Can I make this bowl dairy-free?
Yes! Swap tzatziki for hummus or a dairy-free yogurt-based sauce.
What’s the best way to cook the chicken for more flavor?
Marinate it in olive oil, lemon juice, and Mediterranean spices for at least 30 minutes before cooking.
Is this meal good for weight loss?
Yes! It’s high in protein and balanced with healthy carbs and fats, making it great for a weight-conscious meal plan.
Can I freeze this meal?
You can freeze the chicken and rice, but store fresh veggies and tzatziki separately and add after thawing.
How can I make the bowl more filling?
Add chickpeas, avocado, or feta cheese for extra protein and healthy fats.
What pairs well with this meal?
Serve with a side of pita bread, hummus, or a Greek salad for a complete Mediterranean-inspired meal.
Can I meal prep this for an entire week?
Yes! Prep in advance, but keep the tzatziki and veggies separate until serving to maintain freshness.
Conclusion
This Mediterranean chicken bowl is the perfect healthy lunch for work, offering a balance of lean protein, whole grains, and fresh vegetables. With its vibrant flavors and easy meal prep format, it’s a convenient and delicious option for busy weekdays. Try this recipe for a satisfying, nutritious, and hassle-free lunch!
