High-Protein Mediterranean Chicken Bowls (Meal Prep)
40–50g of protein, fresh Mediterranean flavors, and ready in 35 minutes—this is the kind of meal prep that actually makes your week easier.
If you’re trying to eat better without spending a ton of time (or money), these Mediterranean chicken bowls check every box. Juicy lemon garlic chicken, crisp veggies, and a creamy high-protein tzatziki sauce all come together into a meal you won’t get tired of.
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Why You’ll Love This Recipe
- High protein – ~40–50g per bowl
- Quick & easy – done in 35 minutes
- Budget-friendly – ~$3.50–$5 per serving
- Fresh + filling – balanced and satisfying
- Perfect for meal prep – holds up great all week
Ingredients
For the Chicken
- 1.5–2 lbs boneless, skinless chicken breasts (or thighs)
- 1 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Base
- 1 cup uncooked rice or quinoa
- 2 cups water or chicken broth
Toppings
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/2 cup kalamata olives, sliced
- 1 cup canned chickpeas, drained and rinsed (optional)
- Optional: crumbled feta cheese
- Optional: chopped fresh parsley
High-Protein Tzatziki Sauce
- 1/2 cup plain Greek yogurt
- 1/2 cup cottage cheese (blended smooth)
- 1/2 cucumber, grated and squeezed dry
- 1–2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp fresh dill (or 1 tsp dried)
- Pinch of salt
How to Make Mediterranean Chicken Bowls
1. Cook the Rice or Quinoa
Rinse your rice or quinoa and cook according to package instructions using water or chicken broth. Set aside.
2. Marinate & Cook the Chicken
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Add chicken and toss to coat.
Cook in a skillet over medium-high heat for 5–6 minutes per side, or until internal temp reaches 165°F. Let rest, then slice.
3. Make the High-Protein Tzatziki
Blend cottage cheese until smooth.
In a bowl, combine blended cottage cheese, Greek yogurt, grated cucumber (squeezed dry), garlic, lemon juice, dill, and salt. Mix until creamy.
Tip: I use a Ninja blender like this one to blend up the ingredients for this tzatziki sauce!
4. Assemble the Bowls
Add rice or quinoa as your base, then top with sliced chicken, cucumber, tomatoes, red onion, olives, and chickpeas.
Drizzle generously with tzatziki sauce and finish with feta and fresh parsley if using.
Why This Recipe Works
This bowl hits the sweet spot between flavor, nutrition, and simplicity:
- Lemon, garlic, and oregano give the chicken that classic Mediterranean flavor
- The blended cottage cheese adds extra protein without sacrificing creaminess
- Fresh veggies keep it light and balanced
- Everything holds up well, making it ideal for meal prep
Tips for Success
- Squeeze excess moisture from cucumber so your sauce stays thick
- Let the chicken rest before slicing to keep it juicy
- Swap rice for cauliflower rice if you want a lower-carb option
- Double the tzatziki—it goes fast
What to Serve With
These bowls are a full meal on their own, but you can pair them with:
- Warm pita or flatbread
- Hummus or extra tzatziki
- A simple side salad
Storage & Meal Prep
- Store in airtight containers in the fridge for up to 4 days
- Keep sauce separate if you want the freshest texture
- Reheat the chicken and rice, then add toppings and sauce
Estimated Cost Per Serving
~$3.50–$5.00 per bowl, depending on ingredient choices and what you already have on hand.
High-Protein Mediterranean Chicken Bowls
Ingredients
Method
- Cook rice or quinoa according to package instructions.
- Mix marinade ingredients and coat chicken.
- Cook chicken 5–6 minutes per side until 165°F. Rest and slice.
- Blend cottage cheese, then mix with remaining tzatziki ingredients.
- Assemble bowls with rice, chicken, toppings, and sauce.
Nutrition
Notes
– Chicken can be grilled, baked, or air fried
– Swap rice for cauliflower rice if desired
Tried this recipe?
Let us know how it was!More High-Protein Recipes You’ll Love
If you’re into easy, high-protein meals like these Mediterranean chicken bowls, here are a few more recipes from the blog to add to your weekly rotation:
- Southwest Chicken Quinoa Bowl with Chipotle Lime Crema – another meal prep favorite packed with bold flavor and protein
- Creamy High-Protein Turkey Sausage Penne – a quick, comforting dinner with a lighter, protein-packed sauce
- High-Protein Freezer Breakfast Burritos – perfect for busy mornings when you need something filling and ready to go
- Cottage Cheese Pork Chorizo Egg Muffins – an easy grab-and-go breakfast loaded with protein
- Garlic Butter Steak Bites with Creamy Parmesan Sauce – a high-protein dinner that feels a little more indulgent