Mediterranean Meal Prep Bowl Recipe
This vibrant Mediterranean Meal Prep Bowl combines tender seasoned chicken, fluffy quinoa, crisp cucumber, juicy tomatoes, creamy tzatziki, feta, and Kalamata olives. It’s a fresh, colourful, and satisfying make-ahead lunch that’s easy to customise for busy weekdays.
Equipment
- 1 Medium mixing bowl
- 1 Small Mixing Bowl
- 1 Sharp Knife
- 1 Measuring Spoons and Cups
- 1 Small Saucepan With Lid
- 1 Large Baking Tray
- 1 Airtight Meal-Prep Containers
Ingredients
For The Mediterranean Chicken
- 1.5 lb 680g chicken breasts
- 3 tablespoons olive oil
- ¾ lemon - juiced
- 1½ teaspoons lemon zest
- 1½ teaspoons sea salt
- 1½ teaspoons paprika
- 1½ teaspoons dried oregano
- ¾ teaspoon garlic powder
- ¾ teaspoon freshly ground black pepper
For The Tzatziki
- 1½ cups full-fat Greek yoghurt
- ⅓ –½ cup grated cucumber
- 1½ tablespoons olive oil
- 1½ tablespoons fresh lemon juice
- 1½ tablespoons fresh or dried dill
- ¾ teaspoon garlic powder
- ¾ teaspoon sea salt
- ⅜ teaspoon black pepper
For The Vegetable Medley
- 3 cups grape tomatoes - chopped
- 1 large cucumber - chopped
- 2 –3 tablespoons olive oil
- Sea salt and black pepper - to taste
For The Quinoa
- 1½ cups quinoa
- 3 cups chicken stock or water
- 1½ teaspoons ghee or butter
- ⅜ teaspoon sea salt
For Serving
- ¾ cup crumbled feta
- ¾ cup hummus
- ¾ cup pitted olives
- ½ small red onion - finely sliced
- ¼ cup fresh parsley - chopped
Instructions
Step 1: Marinate The Chicken
- Place the cubed chicken in a medium mixing bowl.
- Add the olive oil, lemon juice, lemon zest, salt, paprika, oregano, garlic powder and black pepper.
- Toss until evenly coated.
- Cover and refrigerate for at least 30 minutes, or up to 2–8 hours for deeper flavour.
Step 2: Cook The Chicken
- Preheat the oven to 200°C fan/gas mark 6.
- Line a large baking tray with baking parchment.
- Spread the marinated chicken in a single layer.
- Bake for 15–20 minutes, turning once if needed.
- Cook until the chicken reaches an internal temperature of 74°C.
- Allow it to rest for a few minutes.
Step 3: Make The Tzatziki
- Add the Greek yoghurt, grated cucumber, olive oil, lemon juice, dill, garlic powder, salt and black pepper to a small mixing bowl.
- Stir until smooth and evenly combined.
- Taste and adjust the seasoning if needed.
- Cover and refrigerate until ready to serve.
Step 4: Prepare The Vegetable Medley
- Chop the grape tomatoes and cucumber into bite-sized pieces.
- Place them in a bowl.
- Drizzle with olive oil and season with salt and black pepper.
- Toss gently until lightly coated.
Step 5: Cook The Quinoa
- Rinse the quinoa thoroughly under cold running water and drain.
- Add the quinoa, chicken stock or water, ghee and salt to a saucepan.
- Bring to a boil.
- Reduce the heat to low, cover and simmer for 15–20 minutes.
- Remove from the heat and rest, covered, for 5 minutes.
- Fluff gently with a fork.
Step 6: Prepare The Toppings
- Crumble the feta.
- Drain and halve the olives if desired.
- Thinly slice the red onion.
- Chop the fresh parsley.
- Keep the hummus ready for serving.
Step 7: Assemble The Bowls
- Divide the quinoa between six meal-prep containers or serving bowls.
- Add the cooked chicken and vegetable mixture.
- Spoon over the tzatziki.
- Add the feta and olives.
- Finish with hummus, red onion and fresh parsley if using.
- For meal prep, keep the wetter components separate where possible until serving.
Notes
- 🍗 Marinate the Chicken: Give the chicken at least 30 minutes to absorb the lemon, oregano, paprika, and garlic flavours for a more delicious result.
- 🌾 Fluff the Quinoa: Let the cooked quinoa rest for a few minutes before fluffing gently with a fork to keep it light and separate.
- 🥒 Keep Vegetables Fresh: Store the cucumber and tomatoes separately if meal prepping several portions to help maintain their crisp texture.
- 🥣 Prepare Tzatziki Ahead: Make the tzatziki in advance and refrigerate it so the garlic, lemon, and dill flavours have time to blend.
- 🧊 Cool Before Storing: Allow the cooked chicken and quinoa to cool appropriately before placing them in airtight meal-prep containers.
- 🫒 Add Toppings Last: Keep feta, olives, hummus, and tzatziki separate until serving for the freshest Mediterranean Meal Prep Bowl.
- 🍋 Finish With Lemon: A squeeze of fresh lemon just before eating brightens all the Mediterranean flavours.