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Easy Mediterranean Chicken Meal Prep Bowls with Homemade Tzatziki

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A flavorful and wholesome Mediterranean chicken meal prep bowl featuring juicy marinated chicken thighs, fluffy quinoa, fresh veggies, and a creamy homemade tzatziki sauce. Perfect for quick, satisfying weekly lunches.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 2 tablespoons extra virgin olive oil (for chicken marinade)
  • Juice of 1 lemon (for chicken marinade)
  • 3 garlic cloves, minced (for chicken marinade)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 1 cup plain full-fat Greek yogurt (for tzatziki)
  • 1/2 medium cucumber, seeded and finely grated
  • 1 garlic clove, minced (for tzatziki)
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon lemon juice (for tzatziki)
  • 1 tablespoon olive oil (for tzatziki)
  • Salt to taste (for tzatziki)
  • 1 cup dry quinoa (about 170 grams)
  • 1 cup cherry tomatoes, halved (about 150 grams)
  • 1 medium cucumber, chopped
  • 1 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved (about 75 grams)
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. Marinate the chicken: In a medium bowl, combine 2 tablespoons olive oil, juice from 1 lemon, minced garlic, oregano, cumin, smoked paprika, salt, and pepper. Add chicken thighs and toss well to coat. Cover and refrigerate for at least 1 hour, ideally 2-3 hours for deeper flavor.
  2. Cook the quinoa: Rinse 1 cup quinoa under cold water. In a medium saucepan, add quinoa and 2 cups water, bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  3. Prepare the tzatziki: While quinoa cooks, grate the seeded cucumber and squeeze out excess moisture using a clean kitchen towel. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, chopped dill, 1 tablespoon lemon juice, 1 tablespoon olive oil, and salt to taste. Chill until ready to serve.
  4. Roast the chicken: Preheat oven to 425°F (220°C). Line a baking sheet with foil or parchment paper. Arrange marinated chicken thighs on the sheet, spacing them apart. Roast for 20-25 minutes until chicken reaches an internal temperature of 165°F (74°C) and is nicely browned. Let rest 5 minutes before slicing.
  5. Prep the veggies: While the chicken roasts, halve cherry tomatoes, chop cucumber and slice red onion thinly. Pit and halve Kalamata olives. Toss parsley with a bit of lemon juice and olive oil if desired.
  6. Assemble the bowls: Divide cooked quinoa evenly among 4 meal prep containers or bowls. Top with sliced chicken, cherry tomatoes, cucumber, red onion, olives, and a dollop of homemade tzatziki. Sprinkle parsley over each bowl.
  7. Storage tips: Seal containers and store in the fridge for up to 4 days. Add tzatziki fresh each day or keep it separate to prevent sogginess.

Notes

Marinate chicken for at least 1 hour for best flavor. Bring chicken to room temperature before roasting to ensure even cooking. Squeeze excess moisture from grated cucumber to avoid watery tzatziki. Rest chicken after roasting to keep it juicy. Store tzatziki separately to prevent sogginess in meal prep bowls.

Nutrition

Keywords: Mediterranean chicken, meal prep, tzatziki, quinoa, healthy lunch, chicken thighs, homemade sauce, easy recipe

Find it online: https://fizzlefork.com/easy-mediterranean-chicken-meal-prep-bowls-with-homemade-tzatziki-recipe-for-perfect-weekly-lunches/