Delicious, easy, and healthy greek chicken meal prep bowls with whole grains, a cucumber salad, and homemade tzatziki sauce. Everything for about 400 calories! Happy Sunday, also known as meal prep day! This week we have healthy greek chicken meal prep bowls which feature my out-of-this-world greek seasoning, (also amazing on kabobs and pot roast) on perfectly roasted chicken breast, a tangy greek salad with cucumber, tomatoes, onions, and olives, chewy whole grain farro, and THE BEST FREAKING TZATZIKI EVER. Did you know you can make it in like 5 minutes? Life changing.
Will this homemade tzatziki make Monday bearable? Maybe not, but it will definitely give me something to look forward to all morning.
It’s actually way easier than I ever imagined. You just grate half a cucumber on a cheese grater, (a standing box grater is definitely the easiest way to go here) and then use paper towels to squeeze out all the moisture. Stir in greek yogurt and a little seasoning and voila! Plus, greek yogurt is healthy, right? This creamy condiment is a win-win. Ok next we have the most amazing seasoning known to man. Yes, it’s a lot of ingredients. Yes, it’s worth it.
(You can make a big batch of the seasoning with this recipe or with the infographic below)
So let’s talk about chicken for a second. Here, I use 1 lb of boneless, skinless chicken breast cut into 4 equal portions. That’s perfect, because 4 oz of chicken is the recommended serving size for women and basically every diet ever. I’ve discovered this new, (well new to me) chicken at my Publix called Springer Mountain and it’s these perfectly portioned and individually wrapped chicken breasts all ready to go. Organic, grass-fed, (somehow cheaper?) and totally yummier than any other grocery store chicken I’ve had. I say all that because these 4 ounce-ers probably only need 15 minutes in a 450 degree oven because of their size. If you’re portioning on your own, or cooking the whole breast as once, you may need to add more time.
Cook a big batch of farro, (or quinoa or brown rice) and make the quick salad and THERE YA GO. Lunch for the whole week that’s pretty, and the definition of well-rounded and healthy.
Have a great week you meal-prepping pros!
- 1 cup whole milk greek yogurt
- 1 cucumber
- 1 tsp garlic powder, divided
- 2½ tsp salt, divided
- 3 Tbsp. extra virgin olive oil, divided
- 1 Tbsp. white vinegar
- 1 Tbsp. dill, (minced fresh dill, dried dill weed, or dill paste all work fine)
- 1 lb. boneless, skinless chicken breasts cut into 4- 4oz. portions
- Non-stick cooking spray
- ¾ Tbsp. Italian seasoning
- ½ tsp corn starch
- ½ tsp black pepper
- ½ tsp onion powder
- ½ tsp paprika
- ¼ tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 cup dried farro (or other whole grain like quinoa or brown rice)
- 15-20 cherry tomatoes, quartered
- ¼ red onion, diced
- 15-20 pitted & halved black olives, chopped
- 1 Tbsp. red wine vinegar
- 1 lemon, juiced
- To make the homemade tzatziki: grate ½ a cucumber and transfer to a fine mesh strainer. Using several paper towels, squeeze all the extra water out of the cucumber.
- Add the shredded cucumber to a medium bowl with the greek yogurt, ½ tsp garlic powder, ½ tsp salt, 2 Tbsp. extra virgin olive oil, 1 Tbsp. white vinegar, and 1 Tbsp. dill. Stir, and cover in the fridge until ready to use.
- Preheat your oven to 450 degrees, and line a baking sheet with aluminum foil or parchment paper and spray with non-stick cooking spray.
- To make the greek seasoning, combine 1 tsp salt, ¾ Tbsp. Italian seasoning,1 tsp garlic powder, ½ tsp corn starch, ½ tsp black pepper, ½ tsp onion powder, ½ tsp paprika, ¼ tsp ground cinnamon, and ¼ tsp ground nutmeg.
- Lay the 4 chicken breast portions on the baking sheet and coat evenly with the greek seasoning. Spray again with non-stick cooking spray and bake the chicken in the oven for 15-20 minutes, or until cooked through.
- Meanwhile, cook your farro or other whole grain according to package directions.
- Make your greek salad: dice the other half of the cucumber, quarter the cherry tomatoes, dice your red onion, and chop the olives. Mix all the ingredients together in a large bowl.
- Season the salad with 1 tsp salt, some freshly cracked black pepper, 1 Tbsp. olive oil, 1 Tbsp. red wine vinegar, and the juice of one lemon. Stir.
- Portion everything evenly among 4 tupperware containers, (or plates if you want to eat it now!). ½ cup cooked farro, 1 chicken breast, ¼ of the greek salad, and ¼ of the tzatziki.
- Keep covered in the fridge for lunches all week!
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Ally, this was absolutely delicious!!! And while it took a beginner like me a LONG time to make, it was more than worth it & all in all easy to do! Thank you for adding some flavor to my normally bland chicken & veggie meal prep!
Skyler, thank you for saying that! It makes me so happy your lunches were anything but boring 🙂 I think a shortcut would definitely be store bought tzatziki sauce, what do you think? Was that what took the most time?
Hello, This looks wonderful! I’m trying to lose weight. Could you please tell me the calorie count for this meal? Thanks!
Hi! I added the nutrition label for you 🙂 It came in around 390, but depending on how much of the tzatziki sauce you use it could be lower!
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Looks yummy! Great work!
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So easy but great! Thank you for your inspiration!
It looks so easy. But the result ist great. Thank you for your inspiration!
I’m so glad you like it Jess! Enjoy ?
Just in time, I am just looking for a chicken recipe I want to prepare for my kids. Hope they will like it. Thank you for this great recipe. Keep it up.
Thank you Brianna!
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I’m new to meal prepping, so this may be a goofy question, but do you eat the chicken and farro cold? If not how do you reheat it without heating the salad and tzatziki? This looks delicious. Can’t wait to try it.
Hi Donna! Not a silly question at all. I usually heat up the chicken and farro for 2 minutes on a paper plate and then serve the salad and tzatziki cold. If you don’t have access to paper plates you could pack them in two separate Tupperware containers. Glad you asked!
Thanks. I definitely want to try this. It looks yummy!
My god this chicken was delicious! I NEVER comment on blogs like this but it was exceptional. Thanks for the recipe!
Thank you so much! I’m glad you loved it, and thank you for sharing 🙂
Do you eat this hot or cold? Or in another word, do you have to reheat when you are ready to eat it?
Yes! I’d microwave the chicken and grains for about a minute and a half, and then the tzatziki and salad can remain cold.
Can all of these recipes be frozen after making so that I️ can change up my meals every day ?
Hi Carly- I haven’t tried freezing this recipe. I don’t think the salad or tzatziki would freeze well, but if you try, let me know!
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Hey Ally,
I was just doing a meal prep for the week and stumbled upon your Greek recipe. I baked my chicken thighs with your greek seasoning and they were really delicious! The wifey also approves….LOL.
Thanks for the recipe and keeping doing what you do, i’ll be sure to check out more of your recipes.
Thank you so much! I’m happy you and your wife loved them, and thank you for the support ??
Fantastic recipe! I am making it at least once a week. Thanks!
Thank you, Lori! I love that 🙂 glad you like it
Do you think I could use regular plain yogurt instead of Greek? I’ve tried so hard to like it, I just don’t.
You definitely could, but it will alter the texture and flavor of the sauce. Greek yogurt is really thick, so I don’t want the sauce to get too runny on you. Depending on how healthy you want to be, sour cream or mayo might be better texturally. Or you could just cut back on the liquids added to the sauce to keep it stiffer.
I LOVE this meal! I’ve had it printed and sitting in my recipe stack for a long time and finally decided to try it. It might be my new very favorite meal prep meal! I used brown rice instead of farro, added a little feta to the tomato/cucumber salad, and a smaller chicken portion to cut a few calories. IT IS THE BEST! Thank you!
Oh I’m so glad!!!! This makes me so happy to see 🙂
I never comment on recipes but felt I should in this instance. My husband and I are watching what we eat to lose some weight before a trip in a few months and I found this recipe so thought I would give it a try. OMG!! I am so glad I did. We loved it! My 14 year old daughter made hers into a wrap with all of this and some spinach and she couldn’t say enough good things about it. She can’t wait to have the leftovers in her cold lunch on Monday. Thank you!
I’m so glad you and the whole family loved it! I’m definitely trying it in a wrap next time that’s an amazing idea ?? thank you for reaching out! I’m glad you did 🙂
Yummy recipe you shared here.
Thanks for awesome recipe and let me share this with my wife.
Thank you! And you’re welcome 🙂
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Hi! I just made this for the week but was wondering what the macros are so I can add them to my food journal. Thanks!
I just added a nutrition label!