Greek Chicken Meal Prep Bowls

Greek Chicken Meal Prep Bowls are honestly one of those recipes that makes you feel like you have your life together — and honestly, you kind of do. Hey there, I’m Claire Whitmore — a pastry whisperer in Asheville, NC, where butter totally counts as self-care.

This healthy meal prep recipe brings together juicy baked chicken seasoned with a homemade Greek spice blend, hearty farro, a bright and lemony Greek salad, and the creamiest homemade tzatziki you’ve ever made in your own kitchen. High-protein, fresh, and absolutely packed with Mediterranean flavors — all in one bowl.

I started making these greek chicken bowls on Sunday afternoons when I realized I was spending way too much money on sad, lukewarm deli lunches. One batch of this recipe completely changed my week. And now? I make it on repeat.

Little Snapshot: What This Recipe Delivers

Greek Chicken Meal Prep Bowls are a high-protein, Mediterranean-inspired lunch prep that comes together in about 45 minutes and feeds you for four days straight. You get spiced baked chicken breast, wholesome farro, a tangy cucumber-olive Greek salad, and homemade tzatziki — all portioned into grab-and-go containers. Easy, fresh, and genuinely delicious every single day of the week.

Nutritional Peek (Per Serving)

Nutrient	Amount Per Serving
Calories	~480 kcal
Protein	~42g
Carbohydrates	~38g
Fat	~16g
Fiber	~5g
Sugar	~5g

Note: Nutritional values are estimates based on the listed ingredients. Exact values will vary depending on specific brands and portion sizes used.

Ingredients

Ready to build the ultimate healthy meal prep? These ingredients are simple Mediterranean pantry staples, but together they do something magical.

For the homemade tzatziki — whole milk Greek yogurt, cucumber, garlic powder, salt, extra virgin olive oil, white vinegar, and fresh or dried dill — you want full-fat yogurt here for that thick, creamy texture.

For the Greek-seasoned chicken — boneless skinless chicken breasts, Italian seasoning, garlic powder, onion powder, paprika, cinnamon, nutmeg, black pepper, cornstarch, and salt — yes, cinnamon! It’s the secret that makes this taste like the real deal.

For the bowl base and salad — dried farro (or quinoa or brown rice), cherry tomatoes, cucumber, red onion, black olives, red wine vinegar, olive oil, and fresh lemon juice.

Amount	Ingredient
1 cup	Whole milk Greek yogurt
1 whole	Cucumber (half grated for tzatziki, half diced for salad)
1 tsp, divided	Garlic powder
2½ tsp, divided	Salt
3 Tbsp, divided	Extra virgin olive oil
1 Tbsp	White vinegar
1 Tbsp	Dill (fresh minced, dried, or dill paste all work)
1 lb	Boneless, skinless chicken breasts (cut into 4 x 4oz portions)
As needed	Non-stick cooking spray
¾ Tbsp	Italian seasoning
½ tsp	Cornstarch
½ tsp	Black pepper
½ tsp	Onion powder
½ tsp	Paprika
¼ tsp	Ground cinnamon
¼ tsp	Ground nutmeg
1 cup	Dried farro (or quinoa or brown rice)
15–20	Cherry tomatoes, quartered
¼	Red onion, diced
15–20	Pitted black olives, halved and chopped
1 Tbsp	Red wine vinegar
1 whole	Lemon, juiced

Tools You’ll Actually Use

• Box grater (for the cucumber)
• Fine mesh strainer (to drain the grated cucumber)
• Paper towels (for squeezing out moisture)
• Baking sheet lined with foil or parchment paper
• Medium mixing bowl (for the tzatziki)
• Large mixing bowl (for the Greek salad)
• Small bowl or jar (for mixing the Greek seasoning)
• Medium saucepan (for cooking the farro)
• 4 meal prep containers with lids
• Chef’s knife and cutting board

Step-by-Step Instructions for Greek Chicken Meal Prep Bowls

These Greek Chicken Meal Prep Bowls come together in just a few straightforward steps. Let’s walk through it!

Step 1: Make the Tzatziki

Grate half the cucumber using a box grater and transfer it to a fine mesh strainer. Using several paper towels, firmly squeeze out as much water as possible — this is the key step that keeps your tzatziki thick and creamy instead of watery.

Add the squeezed cucumber to a medium bowl along with 1 cup of whole milk Greek yogurt, ½ tsp garlic powder, ½ tsp salt, 2 Tbsp extra virgin olive oil, 1 Tbsp white vinegar, and 1 Tbsp dill. Stir everything together, cover, and refrigerate until you’re ready to assemble the bowls.

Step 2: Preheat the Oven and Prep Your Pan

Preheat your oven to 450°F. Line a baking sheet with aluminum foil or parchment paper and spray it well with non-stick cooking spray. Having everything ready before the chicken goes on means you won’t be scrambling!

Step 3: Mix the Greek Seasoning Blend

In a small bowl, stir together 1 tsp salt, ¾ Tbsp Italian seasoning, 1 tsp garlic powder, ½ tsp cornstarch, ½ tsp black pepper, ½ tsp onion powder, ½ tsp paprika, ¼ tsp ground cinnamon, and ¼ tsp ground nutmeg. The cornstarch gives the outside of the chicken a slightly crispy edge — don’t skip it!

Step 4: Season and Bake the Chicken

Lay the 4 chicken breast portions on your prepared baking sheet. Coat them evenly on both sides with the Greek seasoning blend, pressing it in gently so it sticks. Spray the tops lightly again with cooking spray.

Bake at 450°F for 15–20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F. Your kitchen is going to smell absolutely incredible — warm, herby, and a little bit like a Mediterranean vacation.

Step 5: Cook the Farro

While the chicken bakes, cook your farro according to the package directions. Most dried farro takes about 20–25 minutes in simmering water. If you’re using quinoa or brown rice instead, follow the same timing guidance on your package. You’ll need about ½ cup of cooked farro per bowl.

Step 6: Make the Greek Salad

Dice the other half of the cucumber, quarter the cherry tomatoes, finely dice the red onion, and chop the pitted black olives. Add everything to a large bowl.

Drizzle with 1 Tbsp extra virgin olive oil, 1 Tbsp red wine vinegar, and the juice of one whole lemon. Add 1 tsp salt and freshly cracked black pepper to taste. Toss well and let it sit while you finish everything else — the lemon and vinegar work their magic as it rests.

Step 7: Assemble Your Meal Prep Bowls

Portion everything evenly among 4 meal prep containers. Add ½ cup of cooked farro to each, then one 4oz chicken breast portion, then a generous scoop of Greek salad, and finally a big spoonful of that gorgeous homemade tzatziki. Cover and refrigerate — hello, best lunches of the week!

Claire’s Pro Tips for the Best Greek Chicken Bowls

A few little tricks make these greek chicken bowls go from good to genuinely great. I learned some of these the hard way, so you don’t have to!

Squeeze that cucumber well. Seriously — don’t rush this step when making the tzatziki. Wet cucumber will make your sauce thin and watery, and nobody wants a sad, runny tzatziki. Squeeze it like you mean it.

Don’t skip the cinnamon and nutmeg. I know it sounds unexpected in a savory dish, but this is what gives the chicken that warm, authentic Greek flavor that makes everyone ask “what’s in this?!” Trust the process.

Let the Greek salad marinate. Even 10–15 minutes of resting in the lemon-vinegar dressing does wonders. The vegetables soak up all that bright flavor and the whole thing just tastes more put-together.

Cook your farro in broth. If you want to take the flavor up a notch, swap the water for low-sodium chicken broth when cooking the farro. It adds a richness that makes the whole bowl feel more satisfying and cohesive.

Quick Fixes for Greek Chicken Meal Prep Bowls

My tzatziki turned out watery.

This almost always happens when the cucumber hasn’t been drained well enough. Go back and squeeze the grated cucumber with fresh paper towels until it’s nearly dry. You can also stir in a spoonful of extra Greek yogurt to thicken it back up.

My chicken came out dry.

Dry chicken usually means it was slightly overcooked or the pieces were too thin. Use a meat thermometer and pull the chicken at exactly 165°F. Next time, try pounding the breasts to an even thickness before baking so they cook more uniformly.

The farro is still chewy after cooking.

Farro has a naturally toothsome texture, but if it’s unpleasantly chewy, it likely needs more time and water. Add an extra half cup of water, cover, and let it simmer for another 5–10 minutes. Make sure you’re starting with room-temperature or already-soaked farro if your package suggests it.

The Greek salad got soggy overnight.

If you’re prepping for the whole week, consider storing the salad dressing separately and adding it fresh each day. Alternatively, pack the tomatoes separately and add them right before eating — they release the most moisture. The cucumber and olives hold up better over multiple days.

The seasoning is too intense.

This spice blend is meant to be bold and flavorful, but if you’re salt-sensitive, reduce the salt to 1½ tsp total across the recipe. You can also dial back the paprika for a milder flavor profile while keeping all the warmth of the cinnamon and nutmeg.

Variations and Fun Twists

One of the best things about these greek chicken bowls is how easy they are to riff on.

Swap the grain. Farro is wonderful, but quinoa makes these bowls gluten-free and higher in protein. Brown rice works too if that’s what you have on hand — all three are delicious options for this lunch meal prep.

Add feta cheese. A little crumbled feta stirred into the Greek salad or sprinkled on top right before eating adds a salty, creamy element that feels extra indulgent without much effort.

Make it vegan. Swap the chicken for roasted chickpeas (toss them in the same spice blend and roast at 400°F for 25 minutes) and use a thick dairy-free yogurt for the tzatziki. Same flavors, completely plant-based.

Add roasted red peppers. Stir some jarred roasted red peppers into the Greek salad for a touch of sweetness that pairs beautifully with the briny olives and tangy dressing.

Try it as a wrap. Pile everything into a warm pita or a large lettuce leaf for a hand-held version — great for days when a bowl doesn’t sound quite right. This also pairs really well alongside something lighter for dinner, like our crispy smashed potato salad when you’re hosting friends.

Serving, Storage, and Reheating

These bowls are genuinely at their best served straight from the fridge or at room temperature — no reheating required if you prefer it that way. The cold tzatziki against the room-temperature chicken and salad is honestly chef’s kiss.

Storage: Store the assembled bowls in airtight meal prep containers in the refrigerator for up to 4 days. If you want to keep things extra fresh, store the tzatziki separately and add it right before eating each day. The Greek salad is best in the first 2–3 days before the tomatoes start to release too much liquid.

Reheating the chicken: If you prefer warm chicken, pop just the chicken and farro in the microwave for 60–90 seconds before adding the cold salad and tzatziki. Reheating the whole assembled bowl is not recommended — the tzatziki doesn’t love heat and the salad will wilt. Keep those elements cold and separate until eating.

No-Waste Kitchen Magic

Got a little extra tzatziki? It doubles beautifully as a dip for raw veggies, pita chips, or even spread onto toast for a quick snack. You can also use it as a creamy salad dressing — just thin it with a splash of lemon juice and drizzle away.

Leftover Greek salad that’s getting soft? Toss it with some cooked pasta and a little extra olive oil for an easy Mediterranean pasta salad the next day. It also works stirred into scrambled eggs for a surprisingly delicious breakfast situation.

Extra cooked farro keeps beautifully in the freezer for up to 3 months. Portion it into individual servings, freeze flat in zip-top bags, and you’ve got a future head start on another round of healthy meal prep without any extra effort.

And if you’re in the mood for something sweet to round out your week’s meal prep, our classic strawberry shortcake is the kind of simple, gorgeous dessert that makes the whole week feel a little more special.

FAQs

Make These Bowls Yours!

I’d genuinely love to see your spin on these Greek Chicken Meal Prep Bowls! Drop a comment below with your photos or your own creative tweaks — did you add feta? Try a different grain? Make it fully vegan?

These Greek Chicken Meal Prep Bowls are so wonderfully versatile, and I just know you’re going to make them your own. The Mediterranean flavors, the creamy tzatziki, the bright lemon salad — it’s one of those recipes that just feels like sunshine in a container. Happy prepping!

About Claire

I’m Claire Whitmore — a dessert daydreamer and home cook from Asheville, NC. For me, food isn’t about perfection — it’s about showing up for yourself with something nourishing and genuinely delicious, even on the busiest weeks. (And maybe sneaking a little extra tzatziki straight from the bowl.)