Greek Chicken High Protein Meal Prep Bowls
Posted: 10/07/26
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These Meal Prep Greek Chicken Bowls bring juicy lemon-garlic chicken, chewy farro, crunchy cucumber-tomato salad, and creamy whipped feta to your boring lunch routine. I love Greek food and a solid meal to prep ahead, and this one checks both boxes, plus it’s high in protein and super delicious!
Why These Meal Prep Bowls Are Incredible
- This gives Big Greek-inspired flavor in every bite. Lemon-garlic chicken, salty olives, tangy whipped feta, and creamy tzatziki are so good together.
- I made sure there’s a mix of protein, fiber, and fresh veggies. Chicken, chickpeas, and Greek yogurt bring protein, while farro, chickpeas, and vegetables add the fiber. Greek food overall is quite nutritious, so you can feed this to your family with confidence.
- A meal prep idea that works for more than lunch. Yesss, versatility is vital here. Prep the components ahead for grab-and-go lunches, quick dinners, or those busy nights when cooking is absolutely not happening.
Cheryl’s Tested Notes & Tips
- I pat the chickpeas dry before adding oil. After draining, use paper towels to dab them. Excess moisture keeps them from crisping up, so don’t rush that step! Spread them in a single layer, roast until crisp, and cool before packing. You don’t want trapped steam to undo all that work!
- Give chicken thighs a little extra time. Aim for 175–185°F for more tender meat (sooo good when you wait). Check the thickest part with an instant-read thermometer, then let the chicken rest for 5 minutes before slicing.
- Farro can vary, so check it. Different types of farro need different cooking times and amounts of liquid. I put the 2 cups as a starting amount; add more if your package calls for it.
Ingredient Notes
- Chicken thighs are especially good for meal prep. They stay juicy even after refrigeration and reheating. Chicken breasts can work, but they tend to dry out more easily, so I’d really advise sticking to thighs if you can.
- Farro is a wheat grain that has a mild, nutty flavor. Check your package because pearled, semi-pearled, and whole farro all need different cooking times. For gluten-free, use rice or quinoa and gluten-free broth.
- A block of feta in brine blends smoother than pre-crumbled. Drain it before measuring, and use plain Greek yogurt for a creamy topping without any added sweetness.
- Canned chickpeas make this easy! I drain, rinse, and dry them thoroughly before roasting. Pack them separately after cooking and add thn right before eating for the best taste!
How to Pack Greek Meal Prep Bowls
- My fave meal prep containers are the Ello Everyday glass containers. They hold a lot, and the plastic lids are BPA-free, which I really like.
- Portion the chicken and farro into shallow containers and refrigerate quickly with the lids loosely covering them, then seal once chilled. This helps reduce condensation. When mealtime rolls around, warm the chicken and farro, toss the salad with its dressing, and add your toppings.
- Keep the cucumber-tomato salad in a separate compartment or container, and pack the dressing, whipped feta, and tzatziki in small leakproof cups. Store the chickpeas separately so they stay away from moisture until you’re ready to eat.
Want to know why I adore Ello Everyday containers? Check out my full review, plus, I mention a few other containers that are just as great!
Storage Instructions
- Refrigerator: Store the bowls for up to 4-5 days. When reheating for lunch at work, use a microwave and then add the chickpeas and toppings to eat. For lunch or dins at home, add the chicken and farro to a skillet with a splash of water or broth. Cover and warm over medium-low heat, stirring occasionally, until heated through, and then add the toppings.
- Freezer: You can freeze the chicken and farro for up to 3 months. When you’re ready to use it, thaw it and prepare the rest of the ingredients.
- Keep the salad crisp. Store the chopped vegetables separately from the dressing and toss just before eating. The cucumber and tomatoes will soften and get gross, so for the best crunch later in the week, chop a fresh batch.
Recipe FAQs
- Can I use chicken breasts instead of thighs? I really wouldn’t because chicken thighs stay juicier when stored. But if you do, cook breasts to 165°F and add an extra splash of broth when reheating to boost moisture.
- Do you eat Greek chicken bowls hot or cold? Either works! Warm the chicken and farro before adding the chilled salad, whipped feta, and tzatziki, or enjoy the entire bowl cold. Add the chickpeas just before eating, though, so they stay crispy.
- How do you keep meal prep chicken bowls from getting soggy? Just be sure to store the cucumber-tomato salad and chickpeas separately, and your Greek chicken bowls will taste fresh!
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Greek Chicken High Protein Meal Prep Bowls
The lunch that makes you look like you have your life together; even on a Tuesday. Lemon-oregano chicken thighs, nutty farro, fresh cucumber-tomato salad, whipped feta, and crispy chickpeas are an easy meal prep meal!
Ingredients
For the Chicken
- 1½ pounds boneless skinless chicken thighs
- 3 tablespoons olive oil
- Juice of 2 lemons
- 4 garlic cloves minced
- 1 tablespoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
For the Farro
- 1 cup uncooked farro preferably pearled
- 2 cups chicken broth or water plus more if required by the farro package
- 1 pinch salt
For the Cucumber-Tomato Salad
- 1 English cucumber diced
- 1 pint cherry tomatoes halved
- ½ red onion thinly sliced
- ¼ cup kalamata olives pitted and halved
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- ½ teaspoon dried oregano
- 1 pinch salt
For the Whipped Feta
- 6 ounces feta cheese crumbled
- ¼ cup plain Greek yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
For the Crispy Chickpeas
- 1 15-ounce can chickpeas, drained, rinsed, and thoroughly patted dry
- 1 tablespoon olive oil
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- 1 pinch salt
To Serve
- ½ cup tzatziki divided into 4 portions of 2 tablespoons each
Equipment
- large rimmed baking sheet
- Large skillet
- medium saucepan with lid
- Food processor or immersion blender
- fine mesh strainer
- instant read thermometer
Instructions
Make the Chicken
- In a large bowl or zip-top bag, combine 3 tablespoons olive oil, the juice of 2 lemons, 4 minced garlic cloves, 1 tablespoon dried oregano, 1 teaspoon salt, and ½ teaspoon black pepper.
- Add 1½ pounds boneless, skinless chicken thighs and turn to coat. Cover or seal and refrigerate for at least 30 minutes, or up to overnight.
- Heat a large skillet over medium-high heat. Remove the chicken from the marinade, letting the excess drip off. Discard the remaining marinade.
- Cook for approximately 6–7 minutes per side, continuing as needed until the thickest part reaches 175–185°F for tender thighs. Reduce the heat if the chicken browns too quickly, and work in batches if needed. Rest for 5 minutes, then slice.
Make the Farro
- Check the farro package for the recommended liquid amount and cooking time.
- Combine 1 cup uncooked farro, 2 cups chicken broth or water, and 1 pinch salt in a saucepan, adjusting the liquid amount to match the package instructions.
- Cook according to the package directions until tender but pleasantly chewy. Drain any excess liquid if needed, then fluff with a fork.
Assemble the Cucumber-Tomato Salad
- Combine 1 diced English cucumber, 1 pint halved cherry tomatoes, ½ thinly sliced red onion, and ¼ cup pitted and halved kalamata olives in a bowl.
- In a small bowl or jar, whisk together 2 tablespoons olive oil, 1 tablespoon red wine vinegar, ½ teaspoon dried oregano, and 1 pinch salt.
- If serving immediately, toss the vegetables with the dressing. For meal prep, refrigerate the vegetables and dressing separately until ready to eat.
Make the Whipped Feta
- Add 6 ounces crumbled feta, ¼ cup plain Greek yogurt, 2 tablespoons olive oil, and 1 tablespoon lemon juice to a food processor.
- Process until smooth and creamy, stopping to scrape down the sides as needed. Transfer to a covered container and refrigerate until ready to use.
Roast the Chickpeas
- Preheat the oven to 425°F. Thoroughly pat dry 1 (15-ounce) can chickpeas, drained and rinsed.
- Spread the chickpeas on a large rimmed baking sheet. Toss with 1 tablespoon olive oil, ½ teaspoon paprika, ½ teaspoon garlic powder, and 1 pinch salt, then arrange in a single layer.
- Roast for 20–30 minutes, shaking the pan halfway through, until golden and crisp.
- Let the chickpeas cool before packing in a separate container. Keep them separate from the other bowl ingredients until serving.
Assemble the Bowls
- Divide the cooked farro and sliced chicken evenly among 4 bowls or shallow meal prep containers.
- For immediate serving, add the dressed cucumber-tomato salad, whipped feta, and crispy chickpeas. Divide ½ cup tzatziki among the bowls, using 2 tablespoons per serving.
- For meal prep, pack the salad, dressing, whipped feta, tzatziki, and chickpeas separately from the chicken and farro.
- When ready to eat, warm the chicken and farro. Toss the salad with its dressing, then add the salad, whipped feta, tzatziki, and chickpeas.
Notes
Make it gluten-free: Replace the farro with 1 cup uncooked rice or quinoa. Use gluten-free chicken broth
Make it dairy-free: Replace the feta with 6 ounces dairy-free feta and the Greek yogurt with ¼ cup thick, plain, unsweetened dairy-free yogurt. Use dairy-free tzatziki, too.
Farro: We recommend pearled (it works the fastest), but if yours is semi-pearled or whole, follow the directions on your package, and adjust the 2 cups of broth or water as needed.
Nutrition Information
Calories: 861kcal | Protein: 49g | Fat: 51g | Saturated Fat: 13g | Trans Fat: 0.03g | Total Carbs: 55g | Fiber: 10g | Sugar: 7g | Net Carbs: 45g | Vitamin C: 33mg | Cholesterol: 207mg | Sodium: 1989mg | Potassium: 1064mg | Calcium: 362mg | Iron: 5mg
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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