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- 2 boneless, skinless chicken breasts - 2 tablespoons extra virgin olive oil - 2 teaspoons dried oregano - 1 teaspoon smoked paprika - 1 teaspoon garlic powder - Sea salt and freshly ground black pepper to taste - 1 cup quinoa, thoroughly rinsed - 2 cups water or low-sodium chicken broth - 1 cup cherry tomatoes, halved - 1 medium cucumber, diced - 1 small red onion, finely chopped - 1 cup kalamata olives, pitted and halved - 1 cup feta cheese, crumbled - Juice of 1 lemon - Fresh parsley, finely chopped for garnish The main ingredients are the key to making your Greek chicken meal prep bowls shine. You’ll start with two boneless, skinless chicken breasts. They provide a lean protein option that cooks up tender and juicy. The olive oil and spices like oregano, smoked paprika, and garlic powder give the chicken rich, Mediterranean flavor. Next, we have quinoa, which is a great base for your bowls. It’s full of protein and easy to cook. Plus, it pairs well with all the fresh veggies. Speaking of veggies, the cherry tomatoes, cucumber, red onion, and kalamata olives add color and crunch. Finally, the feta cheese brings a creamy, tangy taste that ties everything together. - Additional veggies or proteins - Alternative grains - Toppings or dressings You can easily customize your Greek chicken meal prep bowls. If you like, add in more veggies like bell peppers or spinach. You might even want to include beans or chickpeas for extra protein. If you want a different grain, try brown rice or farro. These grains will also give a nice texture. Finally, think about adding toppings or dressings. A drizzle of tzatziki or a sprinkle of fresh herbs can elevate your meal. Just remember to keep it tasty and fresh! {{ingredient_image_2}} Marinating the chicken: Start by mixing olive oil, oregano, smoked paprika, garlic powder, salt, and pepper in a bowl. This mix is your marinade. Rub it all over the chicken breasts, covering every inch. Let it sit for a few minutes to soak up the flavor. Baking instructions: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the marinated chicken on the sheet. Bake for 25-30 minutes. The chicken is done when it hits 165°F (75°C). After baking, let it rest for 5 minutes. This keeps it juicy. Then, slice the chicken into strips. Boiling and simmering techniques: In a medium saucepan, combine the rinsed quinoa and 2 cups of water or chicken broth. Bring it to a boil. Once boiling, lower the heat, cover the pot, and let it simmer for 15 minutes. The quinoa is ready when all the liquid is gone. Fluffing the quinoa: After cooking, take a fork and fluff the quinoa gently. This makes it light and airy. Set it aside to cool for a bit. Layering ingredients: Grab your meal prep containers. Start with a scoop of quinoa at the bottom of each one. Next, add the sliced chicken on top. Then, layer on the Mediterranean salad made from tomatoes, cucumber, onion, olives, and feta. Garnishing tips: For a pop of color and taste, sprinkle fresh parsley on each bowl. You can add lemon wedges for extra zing. Seal the containers tightly. Your meal prep bowls are ready to enjoy anytime! To ensure chicken is perfectly cooked, follow these steps: - Preheat your oven to 400°F (200°C). This helps cook the chicken evenly. - Use a meat thermometer. Check the thickest part of the chicken. It should reach 165°F (75°C). - Let the chicken rest for 5 minutes after baking. This keeps it juicy. For quick quinoa cooking, here’s what I do: - Rinse the quinoa well. This removes the bitter flavor. - Use chicken broth instead of water. It adds more flavor. - Bring the quinoa and broth to a boil, then cover and simmer for 15 minutes. This ensures fluffy quinoa. To store your bowls for freshness, follow these tips: - Use airtight containers. This keeps your food fresh longer. - Divide each ingredient into separate containers. This helps maintain texture and flavor. - Store in the fridge. Your meals will stay good for up to 4 days. For reheating best practices: - Use the microwave. Heat each bowl for 1-2 minutes, stirring halfway. - If using the oven, preheat to 350°F (175°C) and warm for about 10 minutes. - Always check the temperature before eating. It should be hot throughout. Pro Tips Marinate for Flavor: Allow the chicken to marinate for at least 30 minutes or up to overnight in the refrigerator for enhanced flavor. Quinoa Cooking Tip: For extra flavor, cook quinoa in vegetable or chicken broth instead of water. Freshness Matters: Use fresh vegetables and herbs for the salad to bring out the best flavors in your meal prep bowls. Storage Solutions: Store the meal prep bowls in airtight containers to maintain freshness throughout the week. {{image_4}} Gluten-free options This recipe is naturally gluten-free. Just ensure your chicken broth is gluten-free and you are good to go. Quinoa is a great grain choice for those avoiding gluten. Vegan alternatives To make this meal vegan, swap the chicken for chickpeas or tofu. Use extra-virgin olive oil and spices to marinate your protein choice. Replace feta cheese with a plant-based cheese or omit it entirely. Different spices and herbs Feel free to get creative with spices. Try adding cumin, coriander, or even some red pepper flakes for heat. Fresh herbs like dill or mint can also enhance the flavor profile. Alternative salad ingredients Change up your salad mix by adding ingredients like bell peppers, spinach, or artichokes. You can also toss in some avocado for creaminess. The goal is to make it your own! To keep your Greek chicken meal prep bowls fresh, store them properly. - Refrigeration tips: Place the bowls in the fridge right after cooling. Use airtight containers to keep out air and moisture. They last about four days in the fridge. - Freezing instructions: You can freeze these bowls too. Just make sure to use freezer-safe containers. They will stay good for up to three months. When you are ready to eat, let them thaw in the fridge overnight before reheating. Using the right containers makes meal prep easy and safe. - Container recommendations: Choose glass or BPA-free plastic containers. They should have tight lids to keep food fresh. For best results, use separate compartments for each ingredient. This keeps flavors fresh and prevents sogginess. - Reheating guidance: When reheating, use the microwave or oven. If using the microwave, cover the bowl to keep moisture in. Heat until the chicken reaches 165°F (75°C). If using the oven, preheat it to 350°F (175°C) and heat for about 15 minutes. This way, your meal stays tasty and safe! How to ensure chicken stays tender? To keep chicken tender, don’t overcook it. Bake it until it reaches 165°F. Use a meat thermometer for accuracy. Marinating the chicken helps too. The olive oil and spices make it juicy and flavorful. What can I substitute for quinoa? If you want a substitute for quinoa, try brown rice or couscous. Both are easy to cook. They add a nice texture to your meal prep bowls. You can also use farro or bulgur for a different taste. Can I prep these bowls in advance? Yes, you can prep these bowls in advance. They store well in the fridge for up to four days. Just layer the ingredients in airtight containers. This makes meal times quick and easy. How to store meal prep bowls for long periods? For long-term storage, freeze the bowls. Use freezer-safe containers. They can last up to three months in the freezer. When ready to eat, thaw overnight in the fridge and reheat. This keeps your meals fresh and tasty. This article covered how to make delicious and healthy chicken quinoa bowls. You learned about key ingredients, cooking methods, and tips for meal prep. Customizing your bowls with add-ins, spices, and dietary options makes them fun and flexible. Remember, cooking should be enjoyable and easy. Use these steps to create meals that fit your taste and lifestyle. Happy cooking!

Mediterranean Bliss Chicken Meal Prep Bowls

A healthy and flavorful meal prep option featuring marinated chicken, quinoa, and a fresh Mediterranean salad.
Print Recipe Pin Recipe
Course Main Course
Cuisine Mediterranean
Servings 4

Ingredients
  

  • 2 breasts boneless, skinless chicken
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons dried oregano
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • to taste sea salt and freshly ground black pepper
  • 1 cup quinoa, thoroughly rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 small red onion, finely chopped
  • 1 cup kalamata olives, pitted and halved
  • 1 cup feta cheese, crumbled
  • 1 juice of lemon
  • for garnish fresh parsley, finely chopped

Instructions
 

  • Preheat your oven to 400°F (200°C) to ensure it’s hot enough for even cooking.
  • In a small mixing bowl, combine the olive oil, oregano, smoked paprika, garlic powder, salt, and pepper. Mix well to create a marinade. Generously rub this marinade over both sides of the chicken breasts, ensuring they are evenly coated.
  • Arrange the seasoned chicken breasts on a baking sheet lined with parchment paper for easy cleanup. Bake in the preheated oven for 25-30 minutes, or until the internal temperature of the chicken reaches 165°F (75°C). Once cooked, remove from the oven and allow the chicken to rest for 5 minutes before slicing it into strips.
  • While the chicken is baking, prepare the quinoa. In a medium-sized saucepan, combine the rinsed quinoa and the water or chicken broth. Bring the mixture to a rolling boil, then reduce the heat to low, cover, and let it simmer gently for about 15 minutes, or until all the liquid is absorbed. Once cooked, fluff the quinoa with a fork and set aside to cool slightly.
  • In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, halved kalamata olives, and crumbled feta cheese. Drizzle the fresh lemon juice over the mixture and toss everything gently together until evenly combined.
  • To assemble your meal prep bowls, start by placing a generous scoop of quinoa at the bottom of each container. Layer the sliced chicken on top of the quinoa, followed by a generous portion of the Mediterranean salad.
  • For an extra burst of flavor, garnish each bowl with freshly chopped parsley and, if desired, add lemon wedges for added zest. Seal the containers tightly and store in the refrigerator for easy grab-and-go meals throughout the week.

Notes

Store in the refrigerator for easy grab-and-go meals throughout the week.
Keyword chicken, healthy, meal prep, Mediterranean, quinoa