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Fresh Greek Chicken Meal Prep Bowls Easy Low Calorie Recipe Under 400 Calories

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A fresh, tangy, and hearty Greek chicken meal prep bowl featuring marinated chicken, crisp veggies, homemade tzatziki, and quinoa or brown rice, perfect for a low-calorie, flavorful meal prep.

Ingredients

Scale
  • 1 lb (450g) boneless, skinless chicken breasts or thighs
  • 2 tablespoons fresh lemon juice
  • 3 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano or 1 tablespoon fresh oregano, finely chopped
  • Salt and freshly ground black pepper, to taste
  • 1 cup cooked quinoa or brown rice
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup red onion, finely chopped (optional)
  • 1/2 cup crumbled feta cheese
  • Fresh parsley or dill, chopped (for garnish)
  • For the Tzatziki Sauce:
  • 1/2 cup plain Greek yogurt (full-fat or low-fat)
  • 1/2 cucumber, grated and excess water squeezed out
  • 1 clove garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper, to taste

Instructions

  1. Marinate the Chicken: In a medium bowl, combine lemon juice, minced garlic, olive oil, oregano, salt, and pepper. Add the chicken breasts and toss to coat thoroughly. Cover and let marinate for at least 20 minutes, ideally 1-2 hours in the fridge.
  2. Cook the Grain: Prepare quinoa or brown rice according to package instructions (about 15-20 minutes). Fluff with a fork and set aside to cool slightly.
  3. Make the Tzatziki Sauce: Grate the cucumber and squeeze out excess water. In a bowl, mix grated cucumber with Greek yogurt, garlic, lemon juice, dill, salt, and pepper. Stir well and refrigerate until ready to serve.
  4. Cook the Chicken: Heat a grill pan or skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Cook chicken 5-7 minutes per side until internal temperature reaches 165°F (74°C) and chicken is golden with charred spots.
  5. Prepare the Veggies: Chop cherry tomatoes, cucumber, olives, red onion, and herbs just before assembling.
  6. Assemble the Bowls: Start with a base of quinoa or brown rice, then layer sliced chicken, chopped veggies, olives, and feta. Dollop with tzatziki sauce and garnish with fresh parsley or dill.
  7. Store or Serve: Portion into airtight containers for meal prep and refrigerate up to 4 days. Serve chilled or at room temperature.

Notes

Let chicken rest 5 minutes after cooking for juiciness. Squeeze cucumber water thoroughly for thick tzatziki. Marinate chicken up to 2 hours for best flavor but no more than 3 hours to avoid mushy texture. Medium-high heat is ideal for cooking chicken evenly. For dairy-free, swap Greek yogurt with coconut yogurt and omit or replace feta cheese.

Nutrition

Keywords: Greek chicken, meal prep, low calorie, healthy, tzatziki, quinoa, Mediterranean, easy recipe

Find it online: https://leilameals.com/fresh-greek-chicken-meal-prep-bowls-easy-low-calorie-recipe-under-400-calories/