Save This vibrant Greek chicken bowl has saved my lunch routine more times than I can count. With juicy grilled chicken, crisp veggies, fluffy rice, and the creamiest lemon tahini dressing, this meal prep bowl turns simple ingredients into a Mediterranean-inspired feast perfect for busy weekdays.
My family requests these bowls every time we have leftover chicken in the fridge. They are totally customizable which means everyone gets what they love most. I started making these on busy Mondays and now they make even my busiest weeks feel a little more special.
Ingredients
- Chicken breast: brings lean protein that stays juicy after marinating and grilling Choose fresh or organic for the best texture
- Olive oil: gives richness to both marinade and dressing Go for extra virgin for bright flavor
- Lemon juice: adds tang to both chicken and dressing Use fresh lemons for punchy freshness
- Garlic: gives big flavor to the chicken and the sauce Smash and mince it finely for even flavor
- Dried oregano and paprika: bring warmth and herby depth Dried Greek oregano is especially aromatic
- Salt and black pepper: season every layer Use sea salt if you have it for mineral notes
- White or brown rice: forms a fluffy base that soaks up flavors Rinse well before cooking for the best texture
- Cherry tomatoes: add sweetness and juicy bite Choose ripe ones with glossy skin
- Cucumber: brings crunch and freshness Peel if the skin is tough
- Red onion: gives mild sharpness Slice very thin so it mellows out
- Kalamata olives: deliver briny flavor and authentic Mediterranean flair Go for pitted olives packed in brine
- Baby spinach or mixed greens: lighten the bowl and add vitamins Wash and dry thoroughly before using
- Tahini: is essential for the signature creamy dressing Stir well or blend if separated
- Feta cheese: adds tangy richness and creamy crumbles Look for sheep’s milk feta if possible
- Fresh parsley: gives freshness and a burst of color Flat leaf is best for robust flavor
Instructions
- Marinate the Chicken:
- Whisk together olive oil lemon juice garlic oregano paprika salt and pepper in a bowl Add chicken breasts turning to coat completely Cover and refrigerate for at least fifteen minutes to let flavors soak in
- Cook the Rice:
- Rinse the rice under cold water until water runs clear Combine rice with water and a pinch of salt in a saucepan Bring to a boil then reduce heat to low Cover and simmer until tender White rice takes about fifteen to eighteen minutes while brown rice needs up to forty minutes Remove from heat and fluff with a fork
- Grill the Chicken:
- Preheat a grill pan or skillet over medium high heat Remove chicken from marinade and let any excess drip off Place chicken on the pan and grill about six to seven minutes per side Check for doneness clear juices or an instant thermometer reading of seventy four degrees Celsius one sixty five Fahrenheit Rest for five minutes then slice into bite size strips
- Chop the Vegetables:
- While chicken cooks halve the cherry tomatoes dice the cucumber slice the red onion thinly and halve the olives Keep everything bite sized for easy eating
- Make the Lemon Tahini Dressing:
- In a small bowl whisk together tahini lemon juice water garlic olive oil salt and pepper Add extra water a little at a time for a pourable yet creamy consistency
- Assemble the Bowls:
- Divide cooked rice evenly among four meal prep containers Top each portion with spinach or greens the chopped veggies chicken strips olives and a generous sprinkle of feta
- Finish and Store:
- Drizzle lemon tahini dressing over each bowl and scatter with fresh parsley Seal the containers and refrigerate Bowls stay fresh for up to four days
Save I cannot get enough of the creamy lemon tahini dressing It lifts every bite and tastes even better the next day My daughter always wants to help drizzle it on top which makes this meal a fun family kitchen moment
Storage Tips
Store bowls in airtight meal prep containers in the fridge They keep well for up to four days Keep the dressing on the side to maintain texture or add just before eating To reheat simply microwave the bowl without lettuce and dressing for one minute stir and add greens and dressing before serving
Ingredient Substitutions
Quinoa or cauliflower rice can stand in for the rice for a lower carb version For chicken thighs use the same marinade but increase grill time until cooked through If feta cheese is not on hand a little goat cheese will add similar tang
Serving Suggestions
Serve with extra lemon wedges for a fresh squeeze just before eating Warm pita pairs perfectly on the side for those who are not gluten free Add a handful of roasted red peppers or artichoke hearts for even bigger Mediterranean flavor
Cultural or Historical Context
Greek bowls like these celebrate the country’s focus on fresh seasonal ingredients and simple preparations Marinated grilled meats paired with grains and raw vegetables capture the laid back joy of Greek mealtime The lemon tahini dressing brings in flavors found from Athens to the islands
Seasonal Adaptations
In spring swap tomatoes for asparagus tips and baby peas Summer bowls shine with extra cucumber and grilled zucchini slices Fall or winter bowls pair well with roasted butternut squash and warm brown rice
Success Stories
Friends who meal prep for the week have raved about how these bowls kept them full and energized all day My cousin started making a vegetarian version with chickpeas that even the meat eaters enjoyed left everyone fighting over the last bowl
Freezer Meal Conversion
Prepare the rice and grilled chicken as instructed Let cool completely before portioning into freezer safe containers Add veggies and feta fresh after thawing not before as they can get soggy Freeze up to two months and thaw overnight in the fridge Add dressing and greens just before eating
Save With just a bit of prep you’ll have bright, nourishing Greek chicken bowls ready for quick lunches or dinners all week long Enjoy every bite.
Cooking Questions
- → How do I keep the chicken juicy when grilling?
Marinate the chicken for at least 15 minutes and avoid overcooking. Let it rest before slicing to retain juices.
- → Can I substitute the rice with another grain?
Yes, try quinoa or cauliflower rice for a different texture or a lower-carb option.
- → How long can meal prep bowls be stored?
When sealed and refrigerated, these bowls stay fresh for up to 4 days.
- → Is the lemon tahini dressing gluten-free?
Yes, all dressing ingredients are naturally gluten-free, but check labels on tahini to confirm.
- → What are some garnish or add-in suggestions?
Enhance flavor with extra parsley, roasted red peppers, artichoke hearts, or serve with feta and warm pita.
- → Can I make this dairy-free?
Omit the feta cheese or use a plant-based alternative for a dairy-free version.