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- Chicken and Marinade Components - 2 boneless, skinless chicken breasts - 2 tablespoons olive oil - 1 tablespoon lemon juice - 1 teaspoon dried oregano - 1 teaspoon garlic powder - Salt and pepper to taste The chicken is the star of this meal. I use boneless, skinless breasts for easy prep. The marinade adds flavor. Olive oil keeps the chicken moist. Lemon juice brightens the taste. Oregano and garlic powder give it that nice Mediterranean flair. Salt and pepper balance all the flavors. - Grains and Vegetables - 1 cup quinoa, rinsed - 2 cups vegetable broth (or water) - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper, diced (choose your favorite color) - 1/2 red onion, finely chopped - 1 cup kalamata olives, pitted and halved Quinoa serves as a healthy base. It’s packed with protein and fiber. Rinse it to remove any bitterness. I use vegetable broth for extra flavor, but water works too. The veggies add color and crunch. Cherry tomatoes are sweet, while cucumbers and bell peppers add freshness. Red onion gives a nice bite, and olives add a briny touch. - Toppings and Garnishes - 1 cup feta cheese, crumbled - Fresh parsley, for garnish Feta cheese adds creaminess and tang. It complements the chicken and veggies well. Fresh parsley brightens the dish and adds a pop of color. I love to sprinkle it on top for that finishing touch. {{ingredient_image_1}} Mixing Ingredients To make the marinade, you need a bowl. Whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper. This mix brings out great flavors. Marinating Process Place the chicken breasts in a resealable bag or shallow dish. Pour the marinade over the chicken. Make sure each piece is well coated. Optimal Marinating Time Let the chicken sit in the fridge for at least 30 minutes. You can marinate it for up to 4 hours to get even more flavor. Cooking Method While the chicken marinates, cook the quinoa. In a medium saucepan, combine rinsed quinoa with vegetable broth or water. Bring it to a boil. Fluffing Technique Reduce the heat to a simmer, cover, and let it cook for 15 minutes. Once done, remove it from heat and let it sit for 5 minutes. Fluff the quinoa with a fork to make it light and fluffy. Prepping the Grill Preheat your grill or grill pan over medium-high heat. This step ensures even cooking and nice grill marks. Cooking Time and Temperature Remove the chicken from the marinade and discard the marinade. Grill the chicken for about 6-7 minutes on each side. Check that the internal temperature reaches 165°F (75°C). Resting the Chicken Once cooked, take the chicken off the grill. Let it rest for 5 minutes before slicing. This keeps it juicy. Layering Ingredients In each meal-prep container, start with a base of quinoa. Add sliced grilled chicken on top. Then, layer in cherry tomatoes, cucumber, bell pepper, red onion, and kalamata olives. Portion Control Tips Make sure to divide the ingredients evenly among the containers. This will help keep your meals balanced and satisfying. Adding Fresh Ingredients Sprinkle crumbled feta cheese over the top of each bowl. For a fresh touch, add some chopped parsley as a garnish. Storage Tips for Freshness Seal the meal prep containers tightly. Store them in the fridge for up to 5 days. This way, your meals stay fresh and ready to eat. - Doneness Indicators: The chicken is done when it reaches 165°F (75°C). Use a meat thermometer to check. The juices should run clear, not pink. If you cut into it, the meat should be white inside. - Alternative Cooking Methods: You can bake the chicken at 375°F (190°C) for about 25-30 minutes. This method keeps it juicy. You can also pan-sear it on the stove for a crispy outside. - Batch Cooking Strategies: Cook a larger amount of chicken and quinoa. This way, you have meals for the week. You can also chop veggies in advance. Store them in separate containers to keep them fresh. - Reheating Suggestions: When reheating, add a splash of water to the bowl. This keeps the chicken moist. Use a microwave for quick heating. If you prefer, reheat on the stove over low heat. - Additional Spices to Consider: Try adding smoked paprika or cumin for a different taste. A pinch of red pepper flakes can add heat. Experiment with fresh herbs like dill or mint for a fresh twist. - Serving Suggestions for Variety: Serve with a lemon wedge for a fresh burst of flavor. You can also add a dollop of tzatziki sauce. This adds creaminess and pairs well with the meal. Pro Tips Marination Time: The longer you marinate the chicken, the more flavorful it will be. Aim for at least 1 hour if possible. Perfectly Cooked Quinoa: Rinse the quinoa thoroughly before cooking to remove bitterness, and let it sit covered after cooking to ensure it becomes fluffy. Grill Marks: For beautiful grill marks, avoid moving the chicken around too much while grilling. Let it sear properly before flipping. Meal Prep Containers: Use glass containers for meal prep to keep your meals fresh longer, and they can go from fridge to microwave easily. {{image_2}} Chicken Alternatives If you want a different protein, use turkey or pork. Both work well with the marinade. For a lighter option, try fish like salmon or tilapia. You can also grill shrimp for a quick meal. Vegetarian/Vegan Options To keep it plant-based, swap chicken for chickpeas or tofu. Marinate them just like the chicken for extra flavor. You can also use tempeh for a great texture. Make sure to cook the grains with vegetable broth for added taste. Changing Herbs and Seasonings Switch up the oregano for thyme or rosemary. Both add lovely depth. You can also add a pinch of cumin or chili flakes for a little heat. Experiment and find your favorite mix. Alternative Dressings or Sauces Instead of the lemon-olive oil mix, try a tahini sauce or tzatziki. These add a creamy texture and fresh taste. A balsamic glaze can also give a sweet twist to your bowls. Alternatives to Quinoa If you want to change the grain, use brown rice or farro. Both have a nice chew and pair well with the veggies. Cauliflower rice is a great low-carb option too. Side Dishes to Pair Serve your meal-prep bowls with a side of roasted veggies or a fresh salad. A simple Greek salad with olives and feta works great. You can also enjoy some warm pita bread for dipping. To keep your Greek chicken meal-prep bowls fresh, store them in airtight containers. This helps seal in flavor and moisture. Layer the food neatly to avoid spills. You can store the bowls in the fridge for up to 5 days. After this time, the taste and texture may change. If you want to keep your meal-prep bowls longer, freezing is a great option. First, let the bowls cool completely. Then, wrap each bowl tightly in plastic wrap or foil. Place them in freezer-safe bags or containers. This helps prevent freezer burn. When you’re ready to eat, take a bowl out and thaw it in the fridge overnight. For the best taste, reheat your meal-prep bowls carefully. - Microwave Reheating: Remove the lid and cover with a damp paper towel. Heat on high for 2-3 minutes. Check if it's hot throughout. If not, heat for another minute. - Stove Top Reheating: Place the bowl in a pan over medium heat. Add a splash of water to help steam the food. Stir often for even heating. This method keeps the food moist and tasty. With these storage tips, you can enjoy your Greek chicken meal-prep bowls all week long! Greek Chicken Meal-Prep Bowls last up to five days in the fridge. Store them in airtight containers. This keeps the flavors fresh and the ingredients safe. I recommend checking for any signs of spoilage before eating. Always follow safe food practices. Yes, you can make the quinoa ahead of time. It stores well in the fridge for about four to five days. Just cook it using the broth or water, then let it cool. After that, place it in a sealed container. This way, it’s ready when you are. If you need a substitute for feta cheese, try goat cheese or ricotta. Both have a creamy texture and nice flavor. You can also use nutritional yeast for a dairy-free option. It gives a cheesy taste without the milk. Yes, this recipe is gluten-free. Quinoa is a gluten-free grain, making it a great choice for those with gluten sensitivities. Just make sure to check the vegetable broth label to ensure it is also gluten-free. To add more protein, consider including chickpeas or black beans. They are great plant-based options. You can also add a hard-boiled egg or more chicken if you like. Tofu is another great option for an extra protein boost. These meal-prep bowls are tasty and simple to make. We covered the key ingredients, like chicken, veggies, and grains. You learned how to marinate, cook quinoa, and grill chicken perfectly. We discussed tips for meal prep and how to store your food. In the end, customizing your bowls can make meals fun. Try different flavors and ingredients to suit your taste. Enjoy easy, healthy meals all week with these tips!

Mediterranean Chicken Meal-Prep Bowls

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

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • to taste salt and pepper
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth (or water)
  • 1 cup cherry tomatoes, halved
  • 1 piece cucumber, diced
  • 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

Instructions
 

  • In a small bowl, whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Place chicken breasts in a resealable bag or shallow dish and pour marinade over the chicken, ensuring it's well coated. Let it marinate in the fridge for at least 30 minutes (or up to 4 hours for more flavor).
  • While the chicken is marinating, prepare the quinoa. In a medium saucepan, combine rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the quinoa is fluffy and liquid is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
  • Preheat a grill or grill pan over medium-high heat. Remove chicken from the marinade and discard the marinade. Grill the chicken for about 6-7 minutes per side, or until fully cooked and internal temperature reaches 165°F (75°C). Remove from grill and let it rest for 5 minutes before slicing.
  • In each meal-prep container, add a base of quinoa. Top with sliced grilled chicken, cherry tomatoes, cucumber, bell pepper, red onion, and kalamata olives evenly across the containers. Sprinkle feta cheese over the top.
  • For garnish, sprinkle fresh parsley over the assembled bowls. Seal the meal prep containers and store in the refrigerator for up to 5 days.

Notes

Add a lemon wedge to each meal prep bowl for a pop of color and freshness.
Keyword chicken, healthy, meal prep, Mediterranean, quinoa