Let’s be real for a second: the lunchtime struggle is absolutely real. I used to find myself staring blankly into the fridge at 7 AM, wishing a healthy, vibrant lunch would magically appear. Or worse, I’d succumb to the expensive allure of fast-casual chains like CAVA or Flower Child to get that fresh flavor fix. That’s precisely why I started making this Mediterranean chicken bowl meal prep. It’s the ultimate solution to the “sad desk lunch” syndrome, packing bold, sunny flavors into a format that actually stays fresh all week.
You can whip this up in less than an hour, and honestly, the payoff is enormous. We are talking about tender, citrus-marinated chicken, a crunchy chickpea salad, and salty feta all coming together. It’s perfectly refreshing and yet totally crave-worthy. If you are looking to streamline your week with weekly meal prep protein bowls that don’t feel repetitive, you have come to the right place. Ready to reclaim your lunch hour? Let’s get cooking!
Table of Contents
Mediterranean Chicken Bowls Meal Prep
Ingredients
For the Marinated Chicken
- 3-4 boneless skinless chicken breasts (approx. 1.5–2 lbs)
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice juice of 1/2 lemon
- 2 tbsp red wine vinegar
- 1 tbsp dried oregano
- 2 garlic cloves minced
- 1 tsp salt
- 1/2 tsp black pepper
For the Greek Salad
- 1.5 cups cherry tomatoes halved or quartered
- 1 15-ounce can chickpeas, drained and rinsed
- 3/4 cup cucumber chopped
- 1/4 cup red onion finely chopped
- 2 tbsp extra virgin olive oil
- 2-3 garlic cloves minced
- 1/2 tsp salt to taste
For the Toppings
- 4 oz feta cheese crumbled
- 20 pitted Kalamata olives
Instructions
- Marinate the Chicken: In a large bowl or ziplock bag, whisk together 3 tablespoons olive oil, lemon juice, red wine vinegar, oregano, minced garlic, salt, and pepper. Add the chicken breasts and toss to coat. Refrigerate for at least 30 minutes (or up to 24 hours).
- Grill the Chicken: Preheat grill or large skillet to medium-high heat (approx. 450°F). Cook chicken for 9-10 minutes per side, or until internal temperature reaches 165°F. Remove from heat and let rest for 5 minutes before slicing into strips.
- Prepare the Salad: While chicken cooks, combine tomatoes, chickpeas, cucumber, red onion, 2 tablespoons olive oil, minced garlic, and salt in a medium bowl. Toss until well coated.
- Assemble Bowls: Arrange 4 meal prep containers. Divide the sliced chicken and Greek salad mixture evenly among them.
- Add Toppings: Top each bowl with 1 ounce of crumbled feta and 5-6 Kalamata olives.
- Store: Seal containers with airtight lids. Store in the refrigerator for up to 4 days. Serve cold or at room temperature (optional: serve over quinoa or rice if desired).
Nutrition
Ingredients
To keep this Mediterranean chicken bowl meal prep seamless, I’ve broken the list down by component. Everything here is easily accessible at your local grocery store.
For the Marinated Chicken:
- 3-4 boneless, skinless chicken breasts (1.5-2 lbs) – Opt for air-chilled if possible for a better texture.
- 3 tablespoons extra virgin olive oil
- Juice of 1/2 lemon (about two tablespoons) – Fresh is always best here!
- 2 tablespoons red wine vinegar
- 1 tablespoon dried oregano
- 2 garlic cloves, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
For the Greek Salad:
- 1.5 cups cherry tomatoes, halved or quartered – I love using the multi-colored ones for extra visual pop.
- 1 (15-ounce) can chickpeas, drained and rinsed (1.5 cups)
- 3/4 cup cucumber, chopped (about one medium cucumber) – English cucumbers are great because they have fewer seeds.
- 1/4 cup red onion, finely chopped
- 2 tablespoons extra virgin olive oil
- 2-3 garlic cloves, minced
- 1/2 to 3/4 teaspoon salt, to taste
For the Toppings:
- 4 ounces feta cheese, crumbled (about 1 ounce per bowl)
- 20 pitted Kalamata olives (5-6 olives per bowl)
Instructions
Here is how to bring these healthy chicken bowls together. The process is straightforward, but paying attention to the details makes all the difference.
1. Marinate the Chicken
Get ready to infuse some serious flavor. In a large ziplock bag or a shallow bowl, combine your olive oil, fresh lemon juice, red wine vinegar, dried oregano, minced garlic, salt, and black pepper. Please give it a quick whisk or shake to mix. Add your chicken breasts and toss them until they are well-coated with the sauce.
- Timing Tip: Seal the bag and refrigerate it for at least 30 minutes. If you have time, let it sit for up to 24 hours. The acid in the lemon and vinegar serves a dual purpose here: it tenderizes the meat. It ensures that the flavors from Mediterranean diet meal prep recipes penetrate deeply into the chicken.
2. Grill the Chicken
Preheat your grill to 450°F. If you don’t have a grill, don’t worry, you can easily use a large skillet or grill pan over medium-high heat on the stovetop. Remove the chicken from the marinade (discard the excess liquid) and place it on the heat. You want to hear that sizzle!
Cook the chicken for about 18-20 minutes total, flipping it halfway through. You are looking for an internal temperature of 165°F.
- Why this matters: Pulling the chicken right at 165°F ensures it stays juicy for your Mediterranean meal prep bowls later in the week. Once done, let it rest on a cutting board for 5 minutes before slicing. This locks in the juices, so your chicken doesn’t dry out.
3. Prepare the Greek Salad
While the chicken rests and cools, let’s assemble the fresh element. In a medium bowl, combine your halved cherry tomatoes, drained chickpeas, chopped cucumber, finely diced red onion, olive oil, minced garlic, and salt.
Toss everything gently until the vegetables are glossy and glistening with that good olive oil. I love this step because the chickpeas add a hearty, protein-rich element while soaking up the garlic and tomato juices. It’s a texture bomb that keeps the bowl interesting.
4. Assemble the Bowls
Now for the fun part! Set out 3-4 meal prep containers. Divide the sliced chicken breasts evenly among them. Next, spoon that vibrant Greek salad mixture generously next to the chicken. Ensure every container receives a fair share of the dressing that settles at the bottom of the salad bowl; that’s liquid gold!
5. Finish & Serve
Top each bowl with about an ounce of crumbled feta cheese and 5-6 Kalamata olives. These salty, briny punches cut through the richness of the chicken perfectly.
- Serving Option: For immediate eating, I love this over a base of warm quinoa or cauliflower rice. For meal prep, seal the lids tightly and store them in the fridge. These Greek chicken bowls meal prep containers are designed to be grabbed on your way out the door!
Tips & Variations
I’ve made these bowls dozens of times, and I’ve learned a few tricks to keep them exciting. Here are some ways you can customize your weekly meal prep protein bowls:
- Turn up the Heat: If you like a little kick, try a Harissa chicken bowl variation. Whisk a tablespoon of harissa paste into the chicken marinade or drizzle a little harissa honey over the finished chicken. It adds a sweet-and-spicy depth that is currently trending for a reason.
- Switch the Base: While I often eat these as low-carb bowls, adding a grain makes them even more filling. Quinoa is my go-to because it soaks up the dressing without getting mushy, but brown rice or farro are also fantastic options for healthy chicken bowls.
- Creamy Element: I almost always add a dollop of tzatziki or hummus right before eating. It binds the ingredients together and adds that cool, creamy factor that balances the spices.
- Vegetarian Swap: Not feeling chicken? You can substitute the chicken with roasted chickpeas or falafel. The rest of the Mediterranean diet meal prep recipes principles still apply, and it’s just as delicious.
What to Serve With Mediterranean Chicken Bowls
If you are having this for dinner rather than packing it for lunch, you can turn it into a complete Mediterranean feast.
I recommend serving these bowls alongside some warm, fluffy pita bread to scoop up the extra cucumber salad and feta. A side of roasted eggplant or a crisp green salad with lemon vinaigrette also pairs beautifully. If you want to take it a step further, whipping up a homemade tzatziki sauce with Greek yogurt, cucumber, and dill elevates these Mediterranean lunch bowls to a restaurant-quality level. Honestly, just having a lemon wedge on the side to squeeze over everything right before eating instantly brightens the whole dish.
Frequently Asked Questions
How long do Mediterranean chicken bowls last in the fridge?
These bowls are champions of longevity! They will stay fresh in airtight containers in the refrigerator for up to 4 days. Because the cucumbers and tomatoes are dressed in oil, they actually marinate a bit longer, tasting even better on day two or three.
Can you freeze Mediterranean chicken bowls?
I recommend freezing the cooked chicken, but not the fresh salad components. Cucumbers and tomatoes have high water content and will get mushy when thawed. If you want to prep for the longer term, freeze the seasoned, cooked chicken strips in separate bags. Then, you can whip up the fresh salad portion the night before you plan to eat.
How to keep bowls from getting soggy?
The secret is in the layering. If you are using a grain base, such as quinoa or rice, place it at the bottom, followed by the chicken. Place the cucumber and tomato salad on the side or top, or even keep the dressing in a separate small container if you are very particular about texture. However, I find that the hearty chickpeas hold up really well even when dressed!
Conclusion
There you have it, Mediterranean chicken bowls meal prep that is flavorful, nutritious, and incredibly easy to fit into a busy schedule. By spending a little time on Sunday, you guarantee yourself a week of lunches that you will look forward to eating. No more sad sandwiches or expensive takeout!
I’d love to hear how you customize yours. Did you try the Harissa chicken bowl twist, or did you stick to the classic herbs? Please drop a comment below and let me know. Your future self will definitely thank you for prepping these!
