Meal-Prep Greek Chicken and Veggies with Tzatziki

This Meal-Prep Greek Chicken and Veggies with Tzatziki recipe is one of those weekday heroes: bright, simple, and totally ready to tuck into your weekly rotation. It’s built on juicy chicken cubes roasted with colorful vegetables, a cool and tangy tzatziki to finish, and whole grains for balance. Make a batch on Sunday and you’ll have four complete meals that feel fresh all week long.

Why you’ll love this Meal-Prep Greek Chicken and Veggies with Tzatziki

• Ready in about an hour with mostly hands-off roasting time.
• Flexible vegetables — use what’s in your fridge.
• Protein, veggies, and whole grain in each bowl for satisfying meals.
• The tzatziki brings brightness and creaminess without heaviness.

Ingredients

Use the list below to prep everything you need. Quantities are written as they’ll be used in the recipe.

For the chicken and veggies

• 45 oz chicken breasts, cut into small cubes (*see note below)
• 2 cups bell peppers, any colors, cut into squares or slices
• 1 medium red onion, cut into squares or slices
• 1 cup of zucchini, broccoli, mushrooms grape tomatoes
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil or thyme
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

For the Tzatziki

• 1 cup plain low-fat yogurt
• 1/4 cup cucumber with peel, grated or minced
• 1 clove garlic, minced or crushed
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon chopped fresh dill or basil
• 1/2 teaspoon salt
• 1 teaspoon ground pepper

You will also need:

• 2 cups cooked brown rice
• 2 whole wheat pitas
• 4 Meal-prep bowls

Note on the chicken

Use boneless, skinless chicken breast cut into small, even cubes so the pieces cook uniformly. If you prefer thighs or a different white meat, keep the same weight and cut size so cooking time stays consistent.

Equipment

• Large mixing bowl
• Baking sheet or roasting pan
• Parchment paper or nonstick spray (optional)
• Small bowl for tzatziki
• Meal-prep containers

Step-by-step directions

The following steps rewrite and clarify the original instructions while keeping the same order and ingredient amounts.

1. Preheat and prepare. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it so the chicken and vegetables won’t stick.
2. Combine the chicken and aromatics. Place the 45 oz chicken breasts, cut into small cubes, in a large mixing bowl. Add the 4 cloves garlic, minced, 2 tablespoons olive oil, and 2 tablespoon fresh lemon juice. Toss gently to coat the chicken pieces evenly.
3. Add vegetables and seasonings. Add 2 cups bell peppers (cut into squares or slices), 1 medium red onion (cut into squares or slices), and 1 cup of zucchini, broccoli, mushrooms grape tomatoes to the bowl with the chicken. Sprinkle in 1 teaspoon dried oregano, 1 teaspoon dried basil or thyme, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Toss everything together until the chicken and vegetables are well coated with oil, lemon, and spices.
4. Arrange on the baking sheet. Spread the seasoned chicken and vegetables out into a single layer on the prepared baking sheet. Give the pieces a little space so they roast instead of steam; use two sheets if needed to avoid crowding.
5. Roast until cooked through. Roast in the preheated oven for 18–22 minutes, stirring once halfway through, until the chicken cubes reach an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized at the edges. If any vegetable pieces cook faster than others, remove them early and return the rest to finish roasting.
6. Cook the rice while the chicken roasts. Prepare 2 cups cooked brown rice according to package directions so the rice is ready when the chicken and vegetables finish roasting.
7. Make the tzatziki. While the chicken and veggies roast, combine 1 cup plain low-fat yogurt, 1/4 cup cucumber with peel (grated or minced), 1 clove garlic (minced or crushed), 2 tablespoons fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1 tablespoon chopped fresh dill or basil, 1/2 teaspoon salt, and 1 teaspoon ground pepper in a small bowl. Stir until smooth. Taste and adjust seasoning as needed. If the tzatziki seems watery, drain excess liquid from the grated cucumber before mixing.
8. Warm the pitas. Lightly warm the 2 whole wheat pitas in a toaster oven or wrapped in foil in the oven for a few minutes. Warming them now ensures they’re pliable when you add filling later.
9. Assemble meal-prep bowls. Divide the 2 cups cooked brown rice evenly among the 4 meal-prep bowls. Top each portion of rice with an even portion of the roasted chicken and vegetables. Add about 2–3 tablespoons of tzatziki to each bowl, or pack the tzatziki in a small container to keep it chilled and fresh until serving. Reserve the warmed whole wheat pitas alongside the bowls or slice them into wedges and tuck them into the containers if eating within the day.
10. Storage and reheating. Seal the meal-prep containers and store them in the refrigerator for up to 4 days. Reheat in the microwave until warmed through, or reheat chicken and vegetables in a skillet until hot. Add fresh tzatziki after reheating so it stays cool and creamy. If using pitas, warm them briefly before serving for the best texture.

Tips and swaps

• Vegetable swaps: Use any quick-roasting vegetables you like — eggplant, snap peas, or carrots work well. Keep the total volume at roughly 1–2 cups.
• Herb variations: If you don’t have fresh dill, the recipe allows fresh basil in the tzatziki or stick with the dried basil/thyme option for the roast.
• Make it dairy-free: Substitute plain plant-based yogurt for the low-fat yogurt in the tzatziki for a dairy-free option while keeping the same quantities.
• Meal assembly: If you prefer wraps, fill warmed whole wheat pitas with the chicken, veggies, rice, and tzatziki instead of bowls.

Serving suggestions

Serve each Meal-Prep Greek Chicken and Veggies with Tzatziki bowl with a wedge of lemon for extra brightness. A side salad or a handful of olives complements the flavors nicely. For a lighter meal, skip the rice and double up on vegetables.

Make-ahead and freezing

These bowls keep in the fridge up to 4 days. Freezing is possible for the chicken and vegetables (without tzatziki and fresh pitas), but the texture of roasted vegetables may change after thawing. If you freeze, thaw in the refrigerator overnight and reheat thoroughly before adding fresh tzatziki.

Nutrition snapshot

Each bowl balances lean protein, fiber from the brown rice and vegetables, and healthy fats from olive oil and the yogurt-based tzatziki. Swap in brown rice alternatives like quinoa or farro if you want a different grain profile.

Final notes

This Meal-Prep Greek Chicken and Veggies with Tzatziki recipe is approachable for cooks of any level. It hits all the right notes: savory roasted chicken, caramelized vegetables, and a cool, citrusy sauce that ties everything together. Prep once, enjoy all week—simple, satisfying, and fresh-tasting every time.