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Close up view of seared cubed chicken with dark golden-brown char marks in a Mediterranean Chicken Meal Prep bowl.
FL Recipes

Mediterranean Chicken Meal Prep: The Ultimate High-Protein Power Bowls

This Mediterranean Chicken Meal Prep features seared golden-brown chicken breast, fluffy basmati rice, and vibrant Greek toppings. A high-protein, veggie-packed lunch solution that stays fresh and flavorful all week long.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 containers
Course: Dinner, Lunch
Cuisine: Greek, Mediterranean
Calories: 485
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Chicken & Base
  • 1.5 lbs Chicken Breast 680g, cubed into 1-inch pieces
  • 1 tbsp Dried Oregano 3g, plus more for garnish
  • 2 tbsp Extra Virgin Olive Oil 30ml, divided
Rice
  • 1.5 cups Basmati Rice 285g, dry
  • 2.25 cups Water 530ml
Fresh Toppings
  • 3 Persian Cucumbers 200g, thinly sliced
  • 1 cup Cherry Tomatoes 150g, halved
  • 1/2 cup Kalamata Olives 65g, pitted
  • 1/2 cup Feta Cheese 75g, crumbled
  • 1 cup Tzatziki Sauce 240ml, thick and creamy

Equipment

  • 1 Cast Iron Skillet Essential for the dark golden sear.
  • 4 Meal Prep Containers Glass containers recommended.

Method
 

Prepare the Fluffy Rice
  1. Rinse the basmati rice under cold water until the water runs clear to remove excess starch.
  2. Combine rice, water, and salt in a pot. Boil, then simmer covered for 15 minutes. Let sit for 5 minutes before fluffing.
Sear the Chicken
  1. Toss cubed chicken with 1 tbsp olive oil, oregano, salt, and pepper.
  2. Heat oil in a skillet over medium-high. Add chicken and cook undisturbed for 4 minutes to get dark golden-brown char marks. Flip and cook until internal temperature is 165°F (74°C).
Assemble the Bowls
  1. Divide rice among containers. Add seared chicken, cucumbers, tomatoes, onions, olives, and feta in organized sections.
  2. Add a center dollop of tzatziki, a sprinkle of oregano, and a fresh lemon wedge to each container.

Nutrition

Calories: 485kcalProtein: 38gFat: 18gFiber: 3g

Notes

To keep cucumbers crisp, ensure the rice and chicken have cooled slightly before sealing the container.
Store tzatziki in a separate small container if you prefer to reheat the chicken and rice without warming the sauce.
Keyword healthy meal prep,High Protein Lunch,Mediterranean Chicken Meal Prep

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