MEAL-PREP BOWLS · MEDITERRANEAN

Lemon, garlic and oregano chicken over rice with crisp cucumber, juicy tomatoes, olives and feta. A tzatziki made with blended cottage cheese ties it together and adds a little more protein than the usual yogurt version.

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Makes: 4 bowls
Marinate: 15 minutes–8 hours
Chicken: 18–22 minutes
Oven: 425°F / 220°C
Chicken done at: 165°F / 74°C

Why You’ll Love This Recipe

Fresh, bright flavors. Lemon, herbs and crunchy vegetables make a nice break from heavy dinners.
Tzatziki with extra protein. Blended cottage cheese makes a thick, creamy sauce.
Holds well for lunches. The chicken and rice reheat well; the salad stays crisp on the side.

Ingredient Notes

A short marinade of olive oil, lemon juice, garlic and oregano is enough to flavor the chicken. Do not marinate longer than 8 hours, because the lemon can make the surface mushy.

For the tzatziki, grate the cucumber and squeeze it dry before mixing. Otherwise the sauce turns watery in the fridge.

Kalamata olives and feta are salty, so the chicken uses only a little salt.

The recipe card below lists every quantity in one place.

How to Make Greek Chicken Meal Prep Bowls

Marinate and bake the chicken

Coat the chicken in the lemon-oregano marinade, then roast it until it reaches 165°F. Rest it before slicing.

Raw chicken breasts, lemons, garlic, dried oregano, cucumber, cherry tomatoes, red onion, kalamata olives, feta, cottage cheese and cooked rice on a counter. — 1. Gather the chicken, marinade, vegetables and toppings.

Raw chicken breasts coated in olive oil, lemon juice, garlic and oregano in a glass dish. — 2. Marinate the chicken in lemon, garlic and oregano.

Make the tzatziki and build the bowls

Blend the cottage cheese with lemon, garlic and dill, then fold in the squeezed cucumber. Divide the rice, chicken and salad among four bowls.

Thick cottage cheese tzatziki with grated cucumber and dill in a small bowl. — 3. Mix the cottage cheese tzatziki.

Four meal-prep containers with rice, sliced lemon-oregano chicken, cucumber, tomatoes, olives, feta and tzatziki. — 4. Divide everything among four bowls.

Photos in this article are AI-generated illustrations of the recipe, created for AllRecipeEasy.

Tips and Troubleshooting

Slice against the grain. After resting, cut the chicken across the grain for more tender slices.
Salt the salad last. Cucumber and tomatoes release water once salted, so season them just before eating.
Thighs for juiciness. If you often reheat chicken, boneless thighs stay more tender than breasts.

Substitutions

Orzo or quinoa: Use 3 cups of cooked orzo or quinoa instead of rice.
Greek yogurt tzatziki: Use plain Greek yogurt instead of cottage cheese; no blending needed.
Grill or air fryer: Grill the chicken over medium-high heat, or air fry at 380°F for 14–18 minutes, until it reaches 165°F.

Serving Suggestions

Add warm pita, hummus or a drizzle of olive oil. For more bowl ideas, try the buffalo chicken cottage cheese bowls or the chicken fajita meal-prep bowls. Chicken lovers may also like the chicken ricotta meatballs.

Storage and Reheating

Refrigerate the bowls within 2 hours in airtight containers for up to 4 days, with the tzatziki in a separate small container. Reheat the chicken and rice until steaming (165°F), then add the cold salad and sauce. Cooked chicken freezes well for up to 3 months.

Food safety: Discard the used marinade, which has touched raw chicken. Cook the chicken to 165°F / 74°C.

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Greek Chicken Meal Prep Bowls

Greek chicken meal prep bowls with lemon-oregano chicken, rice, cucumber, tomatoes, olives, feta and a cottage cheese tzatziki. Four high-protein bowls.

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Prep Time 25

Cook Time 22

Rest 5

Total Time 52

Servings: 4 bowls

Course: Main Course

Cuisine: Greek

Calories: 550

Ingredients Method Notes

Ingredients

1½ lb boneless, skinless chicken breasts or thighs
2 tbsp olive oil
3 tbsp lemon juice divided
3 cloves garlic minced, divided
1½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
1 cup low-fat (2%) cottage cheese for the tzatziki
1 large cucumber ½ cup grated and squeezed dry for tzatziki, the rest diced
1 tbsp fresh dill chopped, or 1 tsp dried
3 cups cooked rice
1½ cups cherry tomatoes halved
¼ cup thinly sliced red onion
¼ cup Kalamata olives halved
½ cup crumbled feta

Method

Whisk the olive oil, 2 tablespoons lemon juice, 2 cloves of the garlic, the oregano, salt and pepper. Coat the chicken and marinate for 15 minutes or up to 8 hours in the fridge.
Heat the oven to 425°F / 220°C. Place the chicken on a lined sheet pan and discard the marinade. Bake for 18–22 minutes, until the thickest part reads 165°F / 74°C. Rest for 5 minutes, then slice.
For the tzatziki, blend the cottage cheese with the remaining 1 tablespoon lemon juice and remaining garlic until smooth. Stir in the grated cucumber and dill.
Divide the rice among 4 containers. Add the chicken, diced cucumber, tomatoes, red onion, olives and feta.
Serve with the tzatziki on the side.

Notes

Nutrition per serving is an estimate (about 550 kcal and 51 g protein). It is calculated from USDA FoodData Central values for the listed non-optional ingredients and divided by 4 servings. Brands vary.

Contains: milk. Check labels on packaged ingredients such as seasoning mixes and sauces if you cook for allergies.