Mediterranean Chicken Bowl: Healthy Meal Prep Recipe (Print Version)
Healthy Mediterranean Chicken Bowl for easy meal prep. Enjoy a flavorful, balanced lunch or dinner with fresh ingredients and vibrant flavors.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Zesty Chicken & Marinade
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
2 tbsp extra virgin olive oil
03 -
2 tbsp fresh lemon juice
04 -
2 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
Salt and black pepper to taste
→ Hearty Quinoa Base
07 -
1 cup uncooked quinoa
08 -
2 cups water or vegetable broth
→ Vibrant Mediterranean Medley
09 -
1 large cucumber, diced
10 -
1 1/2 cups cherry tomatoes, halved
11 -
1/2 small red onion, thinly sliced
12 -
1/2 cup pitted Kalamata olives, halved
→ Creamy Feta-Dill Dressing & Freshness
13 -
1/2 cup plain Greek yogurt (2% or full-fat)
14 -
2 tbsp fresh lemon juice
15 -
1 clove garlic, minced
16 -
1/2 tsp dried dill
17 -
1/2 cup crumbled feta cheese
18 -
1/4 cup fresh parsley, chopped, for garnish
19 -
Salt and black pepper to taste
# Instructions:
01 -
In a medium bowl, combine 1.5 lbs boneless, skinless chicken breasts with 2 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 2 cloves garlic (minced), 1 tsp dried oregano, salt, and black pepper. Mix well to coat. Let marinate for at least 15 minutes while you prepare other components for your Mediterranean Chicken Bowl | Healthy & Flavorful Meal Prep.
02 -
Rinse 1 cup uncooked quinoa thoroughly. In a medium saucepan, combine the rinsed quinoa with 2 cups water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
03 -
In a small bowl, whisk together 1/2 cup plain Greek yogurt, 2 tbsp fresh lemon juice, 1 clove garlic (minced), 1/2 tsp dried dill, salt, and black pepper. Stir in 1/2 cup crumbled feta cheese. This creamy dressing is key for your Mediterranean Chicken Bowl | Healthy & Flavorful Meal Prep.
04 -
While the quinoa cooks, dice 1 large cucumber, halve 1.5 cups cherry tomatoes, thinly slice 1/2 small red onion, and halve 1/2 cup pitted Kalamata olives. Set aside these vibrant components for assembly.
05 -
Heat a large skillet over medium-high heat. Add the marinated chicken breasts and cook for 6-8 minutes per side, or until cooked through and no longer pink. Remove from heat, let rest for 5 minutes, then slice or dice for your Mediterranean Chicken Bowl | Healthy & Flavorful Meal Prep.
06 -
Divide the cooked quinoa among 4 serving bowls. Top each with sliced chicken, diced cucumber, halved cherry tomatoes, sliced red onion, and Kalamata olives. Drizzle generously with the creamy feta-dill dressing and garnish with 1/4 cup fresh parsley, chopped.
# Notes:
01 -
For deeper flavor, marinate the chicken for at least 30 minutes, or even overnight in the refrigerator.
02 -
To keep this a true meal prep, store the quinoa, chicken, and vegetables in separate containers. Add the dressing just before serving to prevent sogginess.
03 -
Feel free to customize your bowl! Add spinach, bell peppers, or chickpeas for extra nutrients, or swap quinoa for brown rice or couscous.
04 -
This bowl is delicious served warm or cold, making it perfect for packed lunches or a light dinner.
# Tools You'll Need:
01 -
Cutting board
02 -
Chef's knife
03 -
Mixing bowls
04 -
Measuring cups and spoons
05 -
Large skillet or grill pan
06 -
Saucepan with lid
07 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 638 kcal
Total Fat: 24 g
Total Carbohydrate: 43 g
Protein: 66 g