Name: Meal Prep Greek Chicken Rice Bowls Recipe
Prep time: 30 min
Cook time: 30 min
Total time: 1 h 30 min
Yield: 4
Cuisine: Greek
Ingredients: 1½ lbs chicken breasts; 2 tbsp Fresh Lemon Juice; 2 tbsp red wine vinegar; 1 tbsp extra virgin olive oil; 3 garlic cloves; 2 tsp dried oregano; 1¼ cups quick cooking brown rice; 2 cups low sodium chicken broth; 1 dry tomatoes; 1 medium cucumber; 1 small orange bell pepper; 20 pitted kalamata olives; 4 tsp extra virgin olive oil; 1 medium lemon; ¼ cup crumbled feta cheese

These meal prep Greek chicken rice bowls are perfect for a healthy and flavorful weeknight dinner or lunch. You'll love the combination of tender grilled chicken, fresh veggies, and hearty brown rice, all brought together with a tangy lemon and feta dressing.

Photos of Meal Prep Greek Chicken Rice Bowls Recipe

Some ingredients you may need to purchase include red wine vinegar, pitted kalamata olives, and crumbled feta cheese. These items might not be staples in every household, so make sure to check your pantry before heading to the supermarket. They add authentic Greek flavors to the dish.

Ingredients for Meal Prep Greek Chicken Rice Bowls

Chicken breasts: The main protein in this dish, providing lean meat for your bowls.

Fresh lemon juice: Adds a bright, tangy flavor to the marinade and dressing.

Red wine vinegar: Adds acidity and depth to the marinade.

Extra virgin olive oil: Used in both the marinade and the dressing for a rich, smooth flavor.

Garlic cloves: Provides a pungent, aromatic flavor to the marinade.

Dried oregano: A classic herb in Greek cuisine, adding earthy, peppery notes.

Quick cooking brown rice: A healthy and hearty base for the bowls.

Low sodium chicken broth: Adds flavor to the rice without too much sodium.

Dry tomatoes: Provide a sweet and slightly tangy flavor to the bowls.

Cucumber: Adds a refreshing crunch to the bowls.

Orange bell pepper: Adds sweetness and color to the dish.

Pitted kalamata olives: Provide a briny, tangy flavor characteristic of Greek cuisine.

Crumbled feta cheese: Adds a creamy, tangy finish to the bowls.

One reader, Franz Gillette says:

This meal prep Greek chicken rice bowl recipe is a game-changer! The flavors are vibrant and fresh, making each bite a delight. It's easy to prepare and perfect for a healthy, satisfying lunch. Highly recommend!

Franz Gillette

Techniques Required for Making Meal Prep Greek Chicken Rice Bowls

How to pound chicken breasts: Place the chicken breasts, one at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about ½-inch thick, being careful not to puncture the bag.

How to cook rice: Bring the rice and broth to a boil. Reduce heat to simmer, cover, and cook for about 10 to 12 minutes or until rice is tender and the broth is absorbed.

How to grill chicken: Preheat a grill, grill pan, or heavy skillet over medium heat. Spray with oil and add the chicken, discarding the marinade. Cook for about 5 to 6 minutes per side or until chicken is cooked through.

How to slice chicken: After cooking, allow the chicken to rest. Then, slice the chicken breasts into pieces suitable for topping the rice bowls.

How To Make Meal Prep Greek Chicken Rice Bowls

An easy, hearty Mediterranean meal, these grilled greek chicken rice bowls burst in fresh flavors and use healthy ingredients cooked to tender perfection.

Preparation: 30 minutes

Cooking: 30 minutes

Marinate Time: 30 minutes

Total: 1 hour 30 minutes

Serves:

Ingredients

1½lbschicken breasts,(2 large or 3 small), boneless, skinless
2tbspfresh lemon juice
2tbspred wine vinegar
1tbspextra virgin olive oil
3garlic cloves,minced
2tspdried oregano
1¼cupsquick cooking brown rice,such as Uncle Bens 10-minute rice
2cupslow sodium chicken broth
1dry tomatoes,pint cherry or grape
1medium cucumber,peeled, seeded and cut into bite-sized pieces
1small orange bell pepper,cut into 1-inch pieces
20pitted kalamata olives,sliced
4tspextra virgin olive oil
1medium lemon,quartered
¼cupcrumbled feta cheese

Instructions

Combine lemon juice, vinegar, olive oil, garlic, and oregano in a small bowl.
Place the chicken breasts, one at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about ½-inch thick, being careful not to puncture the bag.
Add marinade to the bag. Allow marinating for about 30 minutes or up to overnight in the refrigerator.
Bring the rice and broth to a boil. Reduce heat to simmer, cover and cook for about 10 to 12 minutes or until rice is tender and the broth is absorbed.
Meanwhile preheat a grill, grill pan or heavy skillet over medium heat. Spray with oil and add the chicken, discard the marinade.
Cook for about 5 to 6 minutes per side or until chicken is cooked through. Allow chicken to rest while you make the rest of the bowl.
Slice the chicken breasts. Place ¾ cup of rice in each bowl, top with chicken, ¼ of the tomatoes, cucumbers, pepper, and olives.
Drizzle with 1 teaspoon oil, lemon juice from 1 wedge, 1 tablespoon of feta cheese, and a sprinkle of parsley.
Slice the chicken breasts. In 4 meal containers, layer ¾ cup of rice and ¼ of the chicken, in separate containers or baggies pack ¼ of the tomatoes, cucumbers, bell pepper, olives, and feta.
When ready to eat, heat the chicken and rice, top with veggies, olives, and cheese then drizzle with 1 teaspoon olive oil and lemon juice from 1 wedge.

Recipe Notes

To meal prep, pack the veggies in separate containers or baggies to make is easy to reheat.
To freeze, place meal prep containers without the veggies in the freezer for up to 3 months. Transfer to the refrigerator overnight to thaw before reheating in the microwave.

Nutrition

Calories: 671.72kcal
Fat: 29.90g
Saturated Fat: 7.83g
Trans Fat: 0.18g
Monounsaturated Fat: 14.86g
Polyunsaturated Fat: 5.17g
Carbohydrates: 55.53g
Fiber: 4.28g
Sugar: 3.72g
Protein: 45.01g
Cholesterol: 117.21mg
Sodium: 354.21mg
Calcium: 134.18mg
Potassium: 889.91mg
Iron: 3.89mg
Vitamin A: 101.27µg
Vitamin C: 41.05mg

Helpful Technique for Preparing Meal Prep Greek Chicken Rice Bowls

To ensure the chicken breasts cook evenly and remain juicy, make sure to pound them to an even thickness of about ½-inch. This not only helps in cooking the chicken uniformly but also reduces the cooking time, preventing the outer parts from drying out while the inside cooks through.

Time-Saving Tips for Preparing Greek Chicken Rice Bowls

Marinate overnight: Prepare the chicken and marinade the night before to save time on cooking day.

Use pre-cooked rice: Opt for quick-cooking brown rice or even pre-cooked rice to cut down on cooking time.

Pre-chop vegetables: Chop the cucumber, bell pepper, and tomatoes in advance and store them in airtight containers.

Batch cook chicken: Grill or cook all the chicken breasts at once and store them in the fridge for easy assembly.

Use a food processor: Mince the garlic and mix the marinade ingredients quickly using a food processor.

Substitute Ingredients For Meal Prep Greek Chicken Rice Bowls Recipe

Chicken breasts - Substitute with turkey breasts: Turkey breasts are lean and have a similar texture to chicken, making them a good alternative.
Fresh lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor to lemon juice.
Red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar has a comparable tangy flavor and acidity level.
Extra virgin olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor that works well in dressings and marinades.
Garlic cloves - Substitute with garlic powder: Garlic powder can provide a similar garlic flavor, though it is less pungent. Use 1/8 teaspoon of garlic powder for each clove.
Dried oregano - Substitute with dried thyme: Dried thyme has a similar earthy and slightly minty flavor that complements Mediterranean dishes.
Quick cooking brown rice - Substitute with quinoa: Quinoa cooks quickly and provides a similar nutty flavor and texture, along with added protein.
Low sodium chicken broth - Substitute with vegetable broth: Vegetable broth offers a similar savory base and is suitable for vegetarians.
Dry tomatoes - Substitute with sun-dried tomatoes: Sun-dried tomatoes have a concentrated flavor and chewy texture similar to dry tomatoes.
Medium cucumber - Substitute with zucchini: Zucchini has a similar crunch and mild flavor, making it a good alternative in salads.
Small orange bell pepper - Substitute with red bell pepper: Red bell peppers have a similar sweetness and crunch, and can add vibrant color to the dish.
Pitted kalamata olives - Substitute with black olives: Black olives have a milder flavor but still provide a similar briny taste.
Extra virgin olive oil - Substitute with grapeseed oil: Grapeseed oil has a neutral flavor and high smoke point, making it a versatile alternative.
Medium lemon - Substitute with lime: Lime offers a similar tartness and citrus flavor.
Crumbled feta cheese - Substitute with goat cheese: Goat cheese has a similar tangy flavor and creamy texture, making it a good substitute for feta.

Presentation Tips for Greek Chicken Rice Bowls

Serve smaller portion sizes: Present the chicken breasts sliced thinly and fan them out elegantly over a bed of quick cooking brown rice.
Use decoration: Garnish the plate with finely diced cucumber and orange bell pepper, arranging them in a visually appealing pattern around the chicken and rice.
Highlight textures: Place the pitted kalamata olives and dry tomatoes in small clusters, ensuring they contrast with the smoothness of the rice and the tenderness of the chicken.
Drizzle with finesse: Use a small spoon to drizzle extra virgin olive oil and fresh lemon juice over the entire dish, adding a touch of brightness and sheen.
Add a pop of color: Sprinkle crumbled feta cheese over the top, ensuring it is evenly distributed to add both flavor and visual appeal.
Incorporate fresh herbs: Finish with a light sprinkle of freshly chopped parsley or oregano to enhance the dish's aroma and add a vibrant green touch.
Balance the elements: Ensure each component is proportionately placed so that every bite offers a harmonious blend of flavors and textures.

Essential Kitchen Tools for Making Greek Chicken Rice Bowls

Ziploc bag: Used to marinate the chicken breasts and to pound them to an even thickness without making a mess.
Mallet or rolling pin: Essential for pounding the chicken breasts to an even thickness, ensuring they cook evenly.
Small bowl: Used to mix the marinade ingredients like lemon juice, vinegar, olive oil, garlic, and oregano.
Measuring spoons: Necessary for accurately measuring ingredients like lemon juice, vinegar, and olive oil.
Measuring cups: Used to measure the rice and chicken broth accurately.
Medium saucepan: Ideal for cooking the rice and broth together.
Grill, grill pan, or heavy skillet: Used to cook the marinated chicken breasts to perfection.
Cooking spray: Helps prevent the chicken from sticking to the grill, grill pan, or skillet.
Tongs: Useful for flipping the chicken breasts while cooking.
Cutting board: Essential for slicing the cooked chicken breasts and chopping the vegetables.
Sharp knife: Necessary for slicing the chicken and chopping the cucumber, bell pepper, and other ingredients.
Serving bowls: Used to assemble the rice bowls with chicken, vegetables, and other toppings.
Meal prep containers: Ideal for storing the prepared ingredients separately for easy assembly later.
Spoon: Useful for drizzling olive oil and lemon juice over the assembled bowls.
Lemon wedge: Used to squeeze fresh lemon juice over the final dish for added flavor.

Storing and Freezing Meal Prep Greek Chicken Rice Bowls

These greek chicken rice bowls can be stored in the refrigerator for up to 4 days in airtight containers. Make sure to keep the chicken, rice, and vegetables in separate containers to prevent sogginess.
If you want to freeze the bowls, it's best to freeze the chicken and rice separately from the vegetables. Cook the chicken and rice, let them cool completely, then transfer them to freezer-safe containers or bags. They can be frozen for up to 2 months.
When ready to eat, thaw the chicken and rice in the refrigerator overnight, then reheat in the microwave or on the stovetop until heated through.
The vegetables can be chopped and stored in airtight containers in the refrigerator for up to 4 days. It's best to add them to the bowls just before serving to keep them fresh and crunchy.
The feta cheese and olives can be stored separately in airtight containers in the refrigerator for up to 1 week.
When assembling the bowls, drizzle the olive oil and lemon juice over the top just before serving to prevent the rice from getting too soggy.

How To Reheat Leftover Greek Chicken Rice Bowls

To reheat your leftover greek chicken rice bowls, start by removing the chicken and rice from the refrigerator and letting them sit at room temperature for about 10 minutes. This will help the food reheat more evenly and prevent cold spots.
Next, transfer the chicken and rice to a microwave-safe dish. If the rice seems a bit dry, sprinkle a tablespoon or two of water over it to help rehydrate it during the reheating process.
Cover the dish with a microwave-safe lid or plastic wrap, leaving a small gap for steam to escape. This will help keep the chicken moist and prevent it from drying out.
Microwave the chicken and rice on high power for 1-2 minutes, or until heated through. The exact time will depend on the strength of your microwave and the amount of food you're reheating.
While the chicken and rice are reheating, remove your toppings (like tomatoes, cucumbers, bell peppers, and olives) from the refrigerator and let them come to room temperature.
Once the chicken and rice are heated through, remove the dish from the microwave and let it sit for a minute or two. This will allow the heat to distribute evenly and cool slightly, making it easier to handle.
Assemble your bowl by placing the reheated chicken and rice in a serving dish, then topping it with your fresh veggies, olives, and feta cheese.
Drizzle the bowl with a bit of olive oil and a squeeze of fresh lemon juice to brighten up the flavors and add a fresh touch to your reheated meal.
If you prefer a crispy texture for your chicken, you can also reheat it in a skillet or on a grill pan over medium heat. Simply heat a bit of olive oil in the pan, then add the chicken and cook for a few minutes on each side until heated through and slightly crispy on the outside.

Interesting Fact About Greek Chicken Rice Bowls

A random fact about this recipe is that oregano is a staple herb in Greek cuisine, known for its strong, aromatic flavor. It not only enhances the taste of the chicken but also has antioxidant and anti-inflammatory properties, making this meal prep both delicious and nutritious.

Is Making Greek Chicken Rice Bowls at Home Cost-Effective?

This meal prep Greek chicken rice bowls recipe is quite cost-effective for a household. Utilizing affordable ingredients like chicken breasts, brown rice, and vegetables such as cucumbers and bell peppers, it balances nutrition and budget. The use of feta cheese and kalamata olives adds a touch of luxury without breaking the bank. Overall Verdict: 8/10. Approximate cost for a household of 4 people: $20-$25 USD.

Is This Greek Chicken Rice Bowl Recipe Healthy?

The Greek chicken rice bowl recipe is a relatively healthy meal option, offering a balance of lean protein, complex carbohydrates, and fresh vegetables. The use of chicken breast provides a low-fat source of protein, while brown rice contributes fiber and essential nutrients. The inclusion of tomatoes, cucumbers, and bell peppers adds vitamins, minerals, and antioxidants to the dish.

However, there are a few areas where the recipe could be improved to enhance its nutritional value:

Reducing the amount of feta cheese or opting for a lower-fat variety can help decrease the overall fat and calorie content of the meal
Increasing the portion of vegetables in relation to the rice and chicken can provide more fiber, vitamins, and minerals while reducing the caloric density of the dish
Using a larger proportion of heart-healthy olive oil in the marinade and dressing can help promote cardiovascular health

To make this recipe even healthier, consider the following suggestions:

Incorporate additional non-starchy vegetables, such as spinach, zucchini, or eggplant, to increase the fiber and nutrient content without significantly impacting the calorie count
Experiment with other whole grains, like quinoa or bulgur, as alternatives to brown rice for added variety and nutritional benefits
Reduce the amount of olives or opt for lower-sodium varieties to help control the overall sodium content of the meal
Include a source of healthy fats, such as avocado or nuts, to promote satiety and provide essential fatty acids

Editor's Opinion on This Greek Chicken Rice Bowl Recipe

This Greek chicken rice bowl recipe is a well-balanced and flavorful meal prep option. The marinade infuses the chicken with vibrant Mediterranean flavors, while the quick-cooking brown rice provides a hearty base. Fresh vegetables and kalamata olives add crunch and a burst of color, complemented by the tangy feta cheese. The use of low sodium chicken broth for the rice is a smart choice for health-conscious individuals. Overall, it's a nutritious and delicious dish that's perfect for meal prepping, ensuring you have a tasty and wholesome meal ready to go.

Enhance Your Meal Prep Greek Chicken Rice Bowls Recipe with These Unique Side Dishes:

Roasted Garlic Hummus with Pita Chips: Roasted Garlic Hummus with Pita Chips: Imagine dipping crispy, golden pita chips into a creamy, luscious hummus infused with the deep, rich flavor of roasted garlic. The smooth texture of the hummus perfectly complements the crunch of the chips, creating a delightful contrast that will elevate your Greek chicken rice bowls to a whole new level of deliciousness.

Mediterranean Quinoa Salad: Mediterranean Quinoa Salad: Picture a vibrant, colorful quinoa salad bursting with fresh vegetables, tangy feta cheese, and a zesty lemon vinaigrette. The nutty flavor of the quinoa pairs beautifully with the crispness of the cucumbers and the sweetness of the bell peppers, making it a refreshing and nutritious side that complements the hearty Greek chicken rice bowls perfectly.

Stuffed Grape Leaves: Stuffed Grape Leaves: Envision tender grape leaves filled with a savory mixture of rice, herbs, and spices. These delightful little parcels are a traditional Mediterranean treat that adds an authentic touch to your meal. The combination of flavors and textures will transport your taste buds straight to the sun-drenched shores of Greece.

Tzatziki Sauce with Fresh Veggies: Tzatziki Sauce with Fresh Veggies: Imagine a cool, creamy tzatziki sauce made with tangy Greek yogurt, refreshing cucumbers, and a hint of garlic. Paired with an assortment of crisp, fresh vegetables like carrots, celery, and bell peppers, this side dish provides a delightful contrast to the warm, savory flavors of the Greek chicken rice bowls.

Baklava Bites: Baklava Bites: Picture bite-sized pieces of baklava, each one a perfect balance of flaky phyllo dough, crunchy nuts, and sweet, sticky honey. These delectable treats offer a sweet finish to your meal, providing a taste of traditional Greek dessert that will leave your guests craving more.

Similar Recipes to Meal Prep Greek Chicken Rice Bowls

Mediterranean Quinoa Salad: A vibrant mix of quinoa, cherry tomatoes, cucumbers, red onions, kalamata olives, and feta cheese, all tossed in a zesty lemon vinaigrette.

Lemon Herb Grilled Chicken: Juicy chicken breasts marinated in a blend of lemon juice, garlic, oregano, and olive oil, then grilled to perfection and served with a side of roasted vegetables.

Greek Stuffed Peppers: Colorful bell peppers filled with a savory mixture of ground turkey, brown rice, tomatoes, spinach, and feta cheese, baked until tender and delicious.

Chicken Souvlaki Skewers: Tender pieces of chicken marinated in a garlic and lemon mixture, skewered with bell peppers and red onions, then grilled and served with tzatziki sauce.

Greek Orzo Salad: A refreshing orzo pasta salad with cucumbers, cherry tomatoes, red onions, kalamata olives, feta cheese, and a tangy lemon vinaigrette.

Appetizer and Dessert Pairings for Meal Prep Greek Chicken Rice Bowls

Appetizers:

Stuffed Mini Peppers: Stuffed Mini Peppers are a delightful way to start any meal. These colorful bites are filled with a creamy mixture of goat cheese, herbs, and a hint of lemon zest. The peppers are then roasted until tender, allowing the flavors to meld perfectly. Serve them warm or at room temperature for a crowd-pleasing appetizer that’s both visually appealing and delicious.

Greek Bruschetta: Greek Bruschetta combines the classic flavors of Mediterranean cuisine with the simplicity of a traditional bruschetta. Start with toasted slices of baguette, then top them with a mixture of diced tomatoes, cucumbers, red onions, and kalamata olives. Finish with a sprinkle of feta cheese and a drizzle of extra virgin olive oil. This fresh and vibrant appetizer is perfect for any gathering.

Desserts:

Baklava: Indulge in the rich layers of phyllo dough filled with a mixture of chopped nuts and sweetened with honey syrup. Each bite offers a delightful crunch and a burst of spiced sweetness. This Mediterranean classic is perfect for those who crave a balance of crispiness and gooey goodness. Serve it with a dollop of whipped cream or a scoop of vanilla ice cream for an extra touch of indulgence.

Greek Yogurt Parfait: Create a refreshing and light dessert by layering creamy Greek yogurt with fresh berries and a drizzle of honey. Add a sprinkle of granola for a satisfying crunch. This parfait is not only visually appealing but also packed with protein and antioxidants. Perfect for a quick and healthy treat, it can be customized with your favorite seasonal fruits and nuts.

Why trust this Meal Prep Greek Chicken Rice Bowls Recipe:

This recipe combines fresh, wholesome ingredients like chicken breasts, lemon juice, and feta cheese to create a delicious and nutritious meal. The use of quick cooking brown rice and low sodium chicken broth ensures a healthy base, while the kalamata olives and red wine vinegar add authentic Greek flavors. Marinating the chicken enhances its tenderness and flavor, making each bite satisfying. This meal prep option is perfect for busy individuals looking for a balanced, flavorful meal that can be easily prepared in advance.

Want to discuss this Meal Prep Greek Chicken Rice Bowls Recipe further? Head over to the Meal Planning and Prep section of our forum and join the conversation!

FAQ:

How long should I marinate the chicken?

You can marinate the chicken for as little as 30 minutes, but for the best flavor, I recommend marinating it overnight in the refrigerator.

Can I use regular brown rice instead of quick cooking brown rice?

Yes, you can use regular brown rice, but you'll need to adjust the cooking time according to the package instructions, as it usually takes longer to cook than quick cooking brown rice.

What can I use instead of a grill or grill pan to cook the chicken?

If you don't have a grill or grill pan, you can use a heavy skillet or even bake the chicken in the oven at 375°F (190°C) for about 20-25 minutes or until cooked through.

Can I make this recipe vegetarian?

Absolutely! You can substitute the chicken with grilled tofu or chickpeas for a vegetarian version. Just marinate and cook the tofu the same way you would the chicken.

How long will these meal prep bowls last in the fridge?

These meal prep bowls will last for about 4 days in the fridge. Just make sure to store the veggies, olives, and feta separately from the chicken and rice to keep everything fresh.