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Homemade Meal-Prep Greek Chicken and Veggies with Tzatziki photo
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Meal-Prep Greek Chicken and Veggies with Tzatziki

A colorful, make-ahead Greek-inspired chicken and vegetable meal prep with creamy tzatziki.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Servings: 4 servings

Ingredients

  • 45 oz chicken breasts cut into small cubes
  • 2 cups bell peppers any colors, cut into squares or slices
  • 1 medium red onion cut into squares or slices
  • 1 cup zucchini, broccoli, mushrooms and grape tomatoes combined, chopped as desired
  • 4 cloves garlic minced
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil or thyme
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 cup plain low-fat yogurt
  • 1/4 cup cucumber with peel, grated or minced
  • 1 clove garlic for tzatziki, minced or crushed
  • 2 tablespoons fresh lemon juice for tzatziki
  • 1 tablespoon extra-virgin olive oil for tzatziki
  • 1 tablespoon fresh dill or basil chopped, for tzatziki
  • 1/2 teaspoon salt for tzatziki
  • 1 teaspoon ground pepper for tzatziki
  • 2 cups cooked brown rice
  • 2 whole whole wheat pitas
  • 4 meal-prep bowls

Instructions

  • Preheat the oven to 450°F (230°C). Line a large baking sheet with foil or parchment if desired.
  • Arrange the cubed chicken, bell peppers, red onion, and mixed vegetables in a single layer on the prepared baking sheet.
  • In a small bowl, mix 4 cloves minced garlic, 2 tbsp olive oil, 2 tbsp fresh lemon juice, 1 tsp dried oregano, 1 tsp dried basil or thyme, 1 tsp kosher salt, and 1/2 tsp black pepper to make the marinade.
  • Brush or toss the chicken and vegetables with the marinade until evenly coated.
  • Bake for 15–20 minutes, until the vegetables are charred in spots and the chicken is cooked through and tender.
  • While the chicken bakes, make the tzatziki: combine 1 cup plain low-fat yogurt, 1/4 cup grated cucumber (with peel), 1 clove minced garlic, 2 tbsp lemon juice, 1 tbsp extra-virgin olive oil, 1 tbsp chopped fresh dill or basil, 1/2 tsp salt, and 1 tsp ground pepper in a small bowl; whisk until smooth.
  • Divide the cooked brown rice evenly among 4 meal-prep bowls (about 1/2 cup each if using 2 cups total).
  • Portion the roasted chicken and vegetables into the 4 bowls.
  • Cut the 2 whole wheat pitas into slices and place 4 slices into each bowl.
  • Portion tzatziki into 4 small containers (about 4 oz each) and store with the bowls in the refrigerator.
  • To reheat, remove pita, microwave the chicken and veggies until hot for 2–3 minutes, then serve with cold tzatziki.

Equipment

  • Baking Sheet
  • Mixing Bowls
  • Measuring Spoons
  • Measuring Cups
  • Grater
  • Small whisk or fork
  • Knife
  • Cutting Board

Notes

  • Use a variety of bell pepper colors for visual appeal.
  • Grate cucumber coarsely and squeeze excess water for thicker tzatziki.
  • Cut chicken into uniform cubes for even cooking.
  • Store tzatziki separately to keep bowls from getting soggy.