Why You’ll Love This Recipe
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Fresh and flavorful: Packed with fresh vegetables, protein, and tangy Greek flavors.
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Perfect for meal prep: Prepare in advance and store for easy, grab-and-go lunches.
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Balanced meal: Includes a perfect balance of lean protein, complex carbs, and healthy fats.
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Customizable: Adapt it to suit your dietary preferences or what you have on hand.
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Great for leftovers: Stays fresh in the fridge for several days, making it an easy meal for busy weeks.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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2 cups cooked quinoa or brown rice
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2 grilled chicken breasts, sliced (or other protein like lamb or chickpeas for a vegetarian version)
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1 cucumber, sliced
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1 cup cherry tomatoes, halved
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1/2 red onion, thinly sliced
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1/4 cup Kalamata olives, pitted and sliced
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1/4 cup crumbled feta cheese
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1/4 cup tzatziki sauce (for serving)
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Fresh parsley, chopped (for garnish)
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Olive oil, for drizzling
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Salt and pepper to taste
Directions
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Cook the grains: Prepare quinoa or brown rice according to package instructions.
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Grill the protein: If using chicken, grill or pan-cook the chicken breasts and slice them into strips. For a vegetarian option, you can use chickpeas or falafel.
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Prepare the veggies: Slice cucumber, halve the cherry tomatoes, and thinly slice the red onion.
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Assemble the bowls: In each meal prep container, add a portion of quinoa or rice. Top with sliced chicken, cucumber, tomatoes, red onion, olives, and feta cheese.
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Add sauce: Spoon tzatziki sauce into small containers or drizzle it directly on top of the bowl.
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Garnish: Sprinkle with fresh parsley and drizzle with olive oil. Season with salt and pepper to taste.
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Store: Seal the containers and refrigerate. Enjoy throughout the week!
Servings and timing
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Servings: 4
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Prep time: 15 minutes
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Cook time: 20 minutes (if preparing protein and grains from scratch)
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Total time: 35 minutes
Variations
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Vegetarian option: Replace chicken with chickpeas, falafel, or grilled vegetables like zucchini and eggplant.
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Gluten-free: Ensure that the tzatziki sauce is gluten-free, and choose a gluten-free grain like quinoa or rice.
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Low-carb: Use cauliflower rice instead of quinoa or brown rice for a lower-carb option.
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Extra veggies: Add roasted red peppers, spinach, or arugula for more flavor and nutrients.
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Dairy-free: Omit feta cheese and use a dairy-free tzatziki sauce or swap for hummus.
Storage/Reheating
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Storage: Store the prepared Greek Meal Prep Bowls in airtight containers in the refrigerator for up to 4 days.
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Reheating: Heat the bowls in the microwave for 1-2 minutes, or enjoy them cold if preferred. If reheating, consider adding fresh tzatziki or a drizzle of olive oil afterward to keep the flavors fresh.
FAQs
Can I use other proteins in this recipe?
Yes, you can substitute chicken with lamb, grilled fish, or even tempeh for a different protein source.
Can I make this recipe vegan?
Yes, use chickpeas or falafel instead of chicken and omit the feta cheese for a vegan version.
How long do Greek Meal Prep Bowls last?
They last up to 4 days in the fridge if stored in an airtight container.
Can I prepare the vegetables ahead of time?
Yes, you can slice and prepare the vegetables ahead of time to save on meal prep time during the week.
How can I make the bowls spicier?
Add red pepper flakes to the tzatziki sauce or drizzle with hot sauce or harissa for extra heat.
Can I freeze Greek Meal Prep Bowls?
It’s best to freeze the protein and grains separately from the fresh veggies and tzatziki sauce. Grains and proteins freeze well, but veggies and sauce might lose texture when frozen.
What can I use instead of tzatziki?
If you prefer a different sauce, hummus, tahini, or a lemon-yogurt dressing could be great alternatives.
Can I use white rice instead of brown rice?
Yes, you can substitute white rice, but brown rice provides more fiber and nutrients.
Can I make this recipe gluten-free?
Yes, just ensure you use gluten-free grains (quinoa or rice) and check the tzatziki sauce for gluten.
Can I make this bowl with store-bought tzatziki?
Absolutely! Store-bought tzatziki can save time and still deliver great flavor, just be sure to choose a brand you enjoy.
Conclusion
Greek Meal Prep Bowls are a delicious, nutritious, and customizable meal that’s perfect for busy weeks. With fresh veggies, lean protein, healthy grains, and creamy tzatziki, these bowls provide a balanced and satisfying meal that’s easy to prepare and store. Whether you enjoy them for lunch, dinner, or as a snack, these bowls will keep you fueled and full all week long!
Print
Greek Meal Prep Bowls
- Total Time: 30min
- Yield: 4servings
- Diet: Gluten Free
Description
Greek Meal Prep Bowls are the perfect blend of fresh vegetables, lean protein, whole grains, and creamy tzatziki sauce. Packed with Mediterranean flavors, these bowls are easy to prepare, perfect for meal prepping, and customizable to your dietary needs. Enjoy a healthy, balanced meal with a touch of Greek flair that stays fresh for days.
Ingredients
2 cups cooked quinoa or brown rice
2 grilled chicken breasts, sliced (or other protein like lamb or chickpeas for a vegetarian version)
1 cucumber, sliced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup crumbled feta cheese
1/4 cup tzatziki sauce (for serving)
Fresh parsley, chopped (for garnish)
Olive oil, for drizzling
Salt and pepper to taste
Instructions
Cook the Grains: Prepare quinoa or brown rice according to package instructions.
Grill the Protein: If using chicken, grill or pan-cook the chicken breasts and slice them into strips. For a vegetarian option, use chickpeas or falafel.
Prepare the Veggies: Slice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
Assemble the Bowls: In each meal prep container, add a portion of quinoa or rice. Top with sliced chicken, cucumber, tomatoes, red onion, olives, and feta cheese.
Add Sauce: Spoon tzatziki sauce into small containers or drizzle it directly on top of the bowl.
Garnish: Sprinkle with fresh parsley, drizzle with olive oil, and season with salt and pepper to taste.
Store: Seal the containers and refrigerate. Enjoy throughout the week!
Notes
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Vegetarian Option: Replace chicken with chickpeas, falafel, or roasted vegetables like zucchini and eggplant.
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Gluten-Free: Ensure the tzatziki sauce is gluten-free and choose a gluten-free grain like quinoa or rice.
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Low-Carb: Use cauliflower rice instead of quinoa or brown rice for a lower-carb version.
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Extra Veggies: Add roasted red peppers, spinach, or arugula for more flavor and nutrients.
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Dairy-Free: Omit feta cheese and use a dairy-free tzatziki sauce or swap for hummus.
- Prep Time: 10min
- Cook Time: 20min
- Category: salad
- Method: Grilling, Assembling
- Cuisine: Mediterranean
