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- 2 boneless, skinless chicken breasts - 1 cup quinoa, thoroughly rinsed - 1 cup cherry tomatoes, halved - 1 cucumber, diced into small pieces - 1 bell pepper, diced - 1/2 red onion, finely chopped - 1 cup kalamata olives, pitted and halved - 1 cup feta cheese, crumbled These ingredients create a colorful and tasty meal. Chicken provides protein, while quinoa adds fiber. The fresh veggies give crunch and nutrients. Kalamata olives and feta cheese add a salty, savory kick. Together, they form a delightful bowl that is both healthy and satisfying. - 2 tablespoons extra virgin olive oil - 1 tablespoon fresh lemon juice - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Salt and freshly ground black pepper to taste The marinade is where the magic begins. Olive oil adds healthy fat and flavor. Lemon juice brightens the dish. Oregano and garlic powder bring warmth and depth. Salt and pepper balance all the flavors. This mix makes your chicken juicy and full of taste. Marinating really enhances the overall dish. {{ingredient_image_2}} To prepare the marinade, mix 2 tablespoons of extra virgin olive oil, 1 tablespoon of fresh lemon juice, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, salt, and black pepper in a small bowl. Stir until well combined. Place the chicken breasts in a resealable bag or a glass dish. Pour the marinade over the chicken, coating it well. Seal the bag or cover the dish, then refrigerate for at least 30 minutes. For a richer taste, marinate for up to 4 hours. Rinse 1 cup of quinoa under cold water in a fine mesh strainer. This removes the bitter coating called saponin. In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth or water. Bring the mixture to a gentle boil. Reduce the heat to low, cover, and simmer for about 15 minutes. The quinoa is done when it's tender and the liquid has absorbed. Let it rest for 5 minutes, still covered. Fluff the quinoa with a fork for the best texture. Preheat your grill or grill pan to medium-high heat, around 375°F (190°C). Remove the chicken from the marinade, discarding the marinade. Grill the chicken for 6-7 minutes on each side. The chicken should reach an internal temperature of 165°F (75°C). This ensures it is juicy and cooked through. After grilling, let the chicken rest for 5 minutes before slicing it into bite-sized pieces. This helps retain its juices. - Prepare Ingredients in Advance: Start by marinating the chicken at least 30 minutes before cooking. This allows the flavors to soak in. While the chicken is marinating, rinse and cook the quinoa. This multitasking saves time and keeps things simple. - Storage and Reheating Tips: Use airtight containers to store your meal-prep bowls. This keeps them fresh for up to five days. When reheating, add a splash of water to the bowl before microwaving. This keeps the quinoa moist and the chicken tender. - Suggestions for Additional Toppings or Garnishes: You can add sliced avocado or a dollop of tzatziki for extra creaminess. Fresh herbs, like dill or mint, also brighten the flavors. A lemon wedge in each bowl adds color and zest. - Tips for Meal-Prepping for Busy Lifestyles: Choose days when you have a bit more time to cook. Batch cooking works well. Make a double batch and freeze some for later. This way, you always have a healthy meal ready to go! Pro Tips Marinade Time: The longer you marinate the chicken, the more flavorful it will be. Aim for at least 1 hour, or overnight for the best results. Cooking Quinoa: To enhance the flavor of quinoa, toast it in the saucepan for a couple of minutes before adding the liquid. Grill Marks: For the perfect grill marks, avoid moving the chicken too much while cooking. Let it sear before flipping. Storage Tips: Store the meal prep bowls with a piece of parchment paper between the lid and the food to prevent condensation and sogginess. {{image_4}} If you want to switch things up, try different proteins. Tofu works great for a plant-based option. Just press the tofu to remove excess water, then marinate it like the chicken. Another option is shrimp. It cooks fast and adds a sweet flavor. Just remember to adjust cooking times. Shrimp needs about 2-3 minutes per side. Each option keeps the meal tasty and fun. Quinoa is a fantastic base, but other grains can shine too. Brown rice offers a nutty taste and chewy texture. It’s also filling and heart-healthy. Couscous cooks quickly and soaks up flavors well. For a twist, consider farro or barley. These grains add unique tastes and textures to your bowl, keeping each meal interesting. Adding dressings or sauces can boost the flavor of your bowls. A simple lemon vinaigrette brightens every bite. You could mix olive oil, lemon juice, and a touch of honey for sweetness. Tzatziki sauce is another great choice. Its creamy yogurt base pairs well with the chicken. You can also try a spicy harissa sauce for a kick. Each choice adds variety and excitement to your meal-prep experience. For storing your Greek chicken meal-prep bowls, choose airtight containers. Glass or BPA-free plastic works well. These types keep your food fresh. Make sure to seal the lids tightly. This prevents air from getting in. If you plan to freeze, use freezer-safe containers. You can also use freezer bags. Just remove as much air as possible before sealing. Label each container with the date. This helps you keep track of freshness. These meal-prep bowls can be refrigerated for up to 5 days. After that, the flavors may fade. If you want to freeze them, they can last for about 3 months. To freeze, place the bowls in the freezer after they cool. When you’re ready to eat, thaw them overnight in the fridge. For quick thawing, you can use the microwave on low. Reheat until hot, but make sure the chicken reaches 165°F (75°C) again. This keeps your meal safe and tasty. Yes, you can prepare Greek Chicken Meal-Prep Bowls in advance. I suggest making them on a Sunday for the week. Store them in airtight containers. These bowls stay fresh in the fridge for up to five days. Just make sure to seal them well to keep out air and moisture. For these bowls, I love using cherry tomatoes, cucumbers, bell peppers, and red onions. They add great color and crunch. You can also use seasonal veggies like zucchini or spinach. Choose your favorites to make it special. Fresh herbs like parsley can also boost flavor. To reheat the meal-prep bowls, you can use a microwave or stovetop. If using a microwave, heat for 1-2 minutes. Stir halfway to warm evenly. If you prefer the stovetop, place the bowl in a pan over low heat. Add a splash of water to keep it moist. This helps keep the flavors and texture just right. Greek Chicken Meal-Prep Bowls offer a tasty and healthy meal option. We discussed the key ingredients, from marinated chicken to quinoa and fresh veggies. You learned how to properly marinate, cook, and grill chicken for the best results. Tips for meal prep success and storage ensure your bowls stay tasty longer. Finally, variations allow you to personalize your meals. Enjoy making these bowls, and feel free to experiment with different flavors. Your taste buds will thank you!

Mediterranean Chicken Meal-Prep Bowls

A healthy and flavorful meal-prep option featuring grilled chicken, quinoa, and fresh Mediterranean vegetables.
Print Recipe Pin Recipe
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste salt
  • to taste freshly ground black pepper
  • 1 cup quinoa, thoroughly rinsed
  • 2 cups vegetable broth (or water)
  • 1 cup cherry tomatoes, halved
  • 1 piece cucumber, diced into small pieces
  • 1 piece bell pepper, diced
  • 1 2 red onion, finely chopped
  • 1 cup kalamata olives, pitted and halved
  • 1 cup feta cheese, crumbled
  • for garnish fresh parsley, chopped

Instructions
 

  • In a small bowl, combine the extra virgin olive oil, fresh lemon juice, oregano, garlic powder, salt, and black pepper. Mix well. Place the chicken breasts in a resealable plastic bag or a shallow glass dish, then pour the marinade over the chicken, ensuring each piece is thoroughly coated. Seal or cover and refrigerate for at least 30 minutes.
  • In a medium saucepan, combine the rinsed quinoa with vegetable broth (or water). Bring to a gentle boil, then reduce heat to low, cover, and simmer for about 15 minutes. Remove from heat and let it rest, covered, for an additional 5 minutes. Fluff the quinoa with a fork.
  • Preheat your grill or grill pan to medium-high heat. Remove the chicken from the marinade, discarding the marinade. Grill the chicken for approximately 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Allow it to rest for 5 minutes before slicing into bite-sized pieces.
  • In each meal-prep container, scoop a generous portion of the fluffy quinoa as the base. Layer sliced grilled chicken on top, followed by an even distribution of cherry tomatoes, cucumber, bell pepper, red onion, and halved kalamata olives. Sprinkle crumbled feta cheese over each bowl.
  • Sprinkle chopped fresh parsley over the completed bowls. Seal the meal prep containers with lids and refrigerate for up to 5 days.

Notes

For an inviting touch, place a lemon wedge in each meal prep bowl.
Keyword chicken, healthy, meal prep, Mediterranean, quinoa