Greek Chicken Rice Bowl Meal Prep (Low Calorie, High Protein)

feta cheese

🥗Healthier: cottage cheese

💰Cheaper: ricotta cheese

Cottage cheese reduces fat while maintaining creaminess.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

Make a marinade by mixing 300 mL of Greek yogurt, 10 g of Greek seasoning, 10 g of garlic powder, 10 g of roasted red pepper spice, 25 g of garlic, 50 mL of lemon juice, and salt and pepper to taste in a bowl.

Add boneless skinless chicken breast to the marinade and toss to coat. Set aside for 1 hour.

In a separate pot, add 3 cups of water and 1.5 cups of converted white rice, season with salt, and cook in a rice cooker for about 20 minutes.

Cut the ends off 4 large zucchinis, then cut them in half lengthwise twice. Spray with low calorie canola oil or Pam spray, season with Greek seasoning, garlic powder, salt, and pepper, and roast in the oven at 450°F for 10 minutes.

Cut red onions, red bell peppers, green bell peppers, and black olives for the Greek rice.

In a bowl, combine 500 g of cooked converted white rice, 50 g of black olives, 50 g of red bell peppers, 50 g of green bell peppers, and 50 g of red onions. Season with 10 g of dried chicken stock, 10 g of Greek seasoning, 10 g of garlic powder, and salt and pepper to taste. Mix well and set aside.

After 1 hour, place the marinated chicken on a tray lined with parchment paper and bake in the oven at 450°F for 12 to 15 minutes or until the internal temperature reaches 170°F.

While the chicken is cooking, cut the roasted zucchinis into smaller pieces and set aside.

Make a tzatziki by dicing cucumbers and mixing them with 177.5 mL of Greek yogurt, garlic, lemon juice, dried dill, and salt to taste.

After 15 minutes, remove the chicken from the oven and let it cool before cutting to prevent shredding.

Plate the meal prep by layering the rice, vegetables, and chicken. Allow to cool properly to avoid condensation in storage.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens