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mediterranean chicken bowl meal prep

Simple Mediterranean Chicken Bowl Meal Prep

Delicious Simple Mediterranean Chicken Bowl Meal Prep recipe with step-by-step instructions.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 57 minutes
Servings 4 servings
Calories 1750 kcal

Ingredients
  

For the chicken marinade::

  • 1.5 lb chicken breast
  • 4 tbsp lemon juice
  • 1 tbsp white wine vinegar
  • 3 tbsp oregano
  • 1 tsp garlic powder
  • 0.5 tsp thyme
  • 1 tsp salt
  • 0.5 tsp black pepper
  • 2 tsp olive oil

For the cucumber salad::

  • 2 cups cucumber (diced into 1/2-inch pieces)
  • 4 tomatoes (diced into 1/2-inch pieces)
  • 23 kalamata olives (pitted and halved)
  • 0.25 red onion (thinly sliced)
  • 0.75 cup feta cheese
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp oregano
  • 1 tsp garlic powder
  • 0.25 tsp dill weed
  • 1 tsp salt

For the bowls::

  • 2 cups white rice

Instructions
 

  • Combine the chicken breast with lemon juice, white wine vinegar, oregano, garlic powder, thyme, salt, and black pepper in a zip-top bag or container. Massage the marinade into the chicken to ensure even coating. Refrigerate for at least 30 minutes, though 2-4 hours is ideal for deeper flavor development. I find that even a quick 30-minute marinade makes a noticeable difference in tenderness and taste compared to cooking unmarinated chicken.
  • Remove the chicken from the marinade and pat it dry with paper towels. Heat a skillet over medium heat and add the olive oil. Once shimmering, place the chicken in the pan and cook for 4-5 minutes on each side until the internal temperature reaches 165°F (check with a meat thermometer in the thickest part). Remove the cooked chicken to a cutting board and let it rest for 8-10 minutes—this allows the juices to redistribute throughout the meat, keeping it moist and tender when sliced.
  • While the chicken rests, cook the white rice according to package directions (typically about 18 minutes). While the rice cooks, prepare all the vegetables: dice the cucumber into ½-inch pieces, dice the tomatoes into ½-inch pieces, pit and halve the kalamata olives, and thinly slice the red onion. Having everything prepped before assembly makes the next steps much faster and cleaner.
  • Slice the rested chicken from Step 2 into ½-inch strips against the grain for maximum tenderness. In a separate bowl, whisk together the olive oil, white wine vinegar, oregano, garlic powder, dill weed, and salt to create the dressing. This vinaigrette will be tossed with the cucumber salad ingredients.
  • In a large bowl, combine the diced cucumber, diced tomatoes, halved kalamata olives, and sliced red onion. Pour the dressing from Step 4 over the vegetables and gently toss until everything is evenly coated. Crumble the feta cheese over the top and fold it in gently to avoid breaking the cheese into too-small pieces.
  • For immediate serving, divide the cooked rice from Step 3 into bowls (about ½ cup per bowl), top each with approximately ¾ cup of the cucumber salad from Step 5, and add about 4 ounces of sliced chicken from Step 2. For meal prep, divide the sliced chicken and cooked rice into individual containers (roughly equal portions), and store the cucumber salad in a separate container—keep them apart until you're ready to eat so the salad doesn't make the rice soggy. Each bowl will stay fresh in the refrigerator for 3-4 days.