Ingredients (for 4 servings

For the Chicken:

• 1.3 lbs chicken breast or thighs, diced - (~600 g)

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1/2 tsp smoked paprika

• Salt & pepper to taste
  

For the Grain Base:

• 1 cup uncooked quinoa or brown rice (~170 -185 g)

• 2 cups water or vegetable broth (~480 ml)

• Pinch of salt

For the Roasted Veggies:

• 1 red bell pepper, chopped

• 1 zucchini, sliced

• 1 red onion, sliced

• 1 tbsp olive oil

• Salt, pepper, dried thyme
  

Toppings (optional but delicious):

• Cherry tomatoes, halved

• Cucumber, diced

• Kalamata olives

• Crumbled feta cheese

• Fresh parsley or mint
  

For the Dressing:

• 2 tbsp olive oil

• 1 tbsp red wine vinegar or lemon juice

• 1 tsp Dijon mustard

• 1/2 tsp honey

• Salt & pepper
  
  

How to Make Mediterranean Chicken Meal Prep Bowls (Step-by-Step)

1. Marinate & Cook the Chicken:
   Combine the chicken with lemon juice, olive oil, garlic, oregano, paprika, salt and pepper. Let marinate for 15–30 minutes. Sauté in a skillet over medium heat until golden and cooked through (about 8–10 min).

2. Cook the Quinoa or Rice:
   Rinse the grains. Cook according to package instructions (typically 15 minutes for quinoa). Let cool slightly.

3. Roast the Veggies:
   Preheat oven to 200°C / 400°F. Toss veggies with olive oil, herbs, salt, and pepper. Roast for 20–25 minutes, flipping once, until caramelized and tender.

4. Make the Dressing:
   Whisk all ingredients together in a small bowl or jar. Taste and adjust seasoning.

5. Assemble the Bowls:
   In 4 meal prep containers or bowls, layer quinoa/rice, roasted veggies, and cooked chicken. Add fresh toppings like tomato, cucumber, olives, and feta. Drizzle with dressing or pack separately to keep fresh.

Variations to Keep It Interesting

One of the best things about these Mediterranean chicken meal prep bowls is how easy they are to customize. Whether you’re changing things up for variety or working with what you have on hand, these swaps and add-ons keep your meals exciting all week long:

• Switch up the grains: Try quinoa, farro, couscous, or brown rice as a base. Each one adds a unique texture and nutrient profile.

• Use a different protein: Swap grilled chicken for turkey breast, shrimp, chickpeas, or even marinated tofu for a plant-based option.

• Add creamy elements: A scoop of hummus or a drizzle of tzatziki adds bold Mediterranean flavor and a creamy contrast to the grilled chicken.

• Toss in extras: Mix in sliced cucumbers, cherry tomatoes, kalamata olives, roasted red peppers, or crumbled feta for color, texture, and flavor.

• Make it spicy: Add a sprinkle of chili flakes or a spoonful of harissa for a kick of heat.

✅ Tip: Prep a few different toppings or dressings at the start of the week so you can mix and match for variety without starting from scratch.

Storage Tips

• Keeps well in the fridge for up to 4 days

• Great both cold or reheated

• Dressing stays best when stored separately and added just before serving

Nutrition Info & Macros (Per Bowl)