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Easy Greek Chicken Meal Prep Bowls with Tzatziki and Lemon Rice

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A quick and easy Mediterranean-inspired meal prep bowl featuring juicy herb-marinated chicken thighs, bright lemon-infused rice, and creamy homemade tzatziki sauce. Perfect for busy weeknights or make-ahead lunches.

Ingredients

Scale
  • 1.5 lbs boneless, skin-on chicken thighs
  • 3 cloves garlic, minced
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon dried oregano
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper, to taste
  • 1 cup long-grain white rice or jasmine rice
  • 2 cups water or low-sodium chicken broth
  • 1 tablespoon olive oil
  • Zest of 1 lemon
  • 2 tablespoons fresh lemon juice
  • Salt, to taste
  • 1 cup plain Greek yogurt (full-fat preferred)
  • ½ cucumber, grated and squeezed dry
  • 1 clove garlic, minced
  • 1 tablespoon fresh dill, chopped (or substitute with mint)
  • 1 tablespoon fresh lemon juice
  • Salt and pepper, to taste
  • Cherry tomatoes, halved (for serving)
  • Kalamata olives, pitted and sliced (for serving)
  • Fresh parsley or dill sprigs (for garnish)

Instructions

  1. Marinate the Chicken: In a large bowl, combine minced garlic, lemon juice, dried oregano, olive oil, salt, and pepper. Add chicken thighs skin-side up, turning to coat evenly. Cover and refrigerate for at least 1 hour, ideally overnight.
  2. Prepare the Lemon Rice: Rinse rice under cold water until water runs clear. In a medium saucepan, bring water or broth to a boil. Add rice, olive oil, lemon zest, and a pinch of salt. Reduce heat to low, cover, and simmer for 15-18 minutes until rice is tender and liquid is absorbed. Remove from heat and stir in fresh lemon juice. Fluff with a fork and keep covered.
  3. Make the Tzatziki Sauce: Grate cucumber and squeeze out excess moisture using a clean kitchen towel. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, fresh dill, lemon juice, salt, and pepper. Adjust seasoning to taste. Chill until ready to serve.
  4. Cook the Chicken: Heat a skillet over medium-high heat. Place chicken thighs skin-side down and cook without moving for 6-8 minutes until skin is golden and crispy. Flip and cook another 5-7 minutes until internal temperature reaches 165°F (74°C). Avoid crowding the pan; cook in batches if needed.
  5. Assemble the Bowls: Divide lemon rice evenly among meal prep containers or plates. Top with chicken thighs, a dollop of tzatziki, halved cherry tomatoes, sliced Kalamata olives, and fresh herbs for garnish.
  6. Store or Serve: Eat immediately or cool before storing in airtight containers for up to 4 days in the refrigerator.

Notes

Dry chicken thoroughly before cooking to ensure crispy skin. Avoid crowding the pan when searing chicken to prevent steaming. Rinse rice to remove excess starch and use broth for extra flavor. Squeeze grated cucumber well to prevent watery tzatziki. Add garlic to tzatziki just before serving when meal prepping to keep flavors fresh. Store tzatziki separately to avoid sogginess. Can substitute chicken breasts but thighs remain juicier. Variations include swapping grains, proteins, or making dairy-free tzatziki.

Nutrition

Keywords: Greek chicken, meal prep, tzatziki, lemon rice, Mediterranean, healthy, easy dinner, chicken thighs, homemade tzatziki

Find it online: https://tastytuck.com/easy-greek-chicken-meal-prep-bowls-with-tzatziki-and-lemon-rice-recipe/