High Protein Greek Bowls in 30 Minutes | Meal Prep for the Week

feta cheese

🥗Healthier: goat cheese

💰Cheaper: ricotta cheese

Goat cheese is lower in calories and has a similar tangy flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive and has a neutral flavor.

chicken breast

🥗Healthier: chicken thighs

💰Cheaper: turkey breast

Turkey breast is often cheaper and still provides lean protein.

hummus

🥗Healthier: tzatziki

💰Cheaper: yogurt dip

Yogurt dip is cheaper and offers a creamy texture.

Start by cooking 300 g of white rice in a rice cooker after rinsing it 2-3 times until the water runs clear.

Preheat the oven.

Prepare 2 large red capskins by removing the stems and cutting them into 2x2 cm cubes.

Prepare 3 small red onions by cutting them in half, peeling, and then cutting into quarters before placing them in a tray.

Trim excess fat from 800 g of chicken thighs and cut them into 2x2 cm cubes.

In a bowl, combine the chicken with 5-10 ml of olive oil, 1 teaspoon of thyme, 1 teaspoon of oregano, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 20 ml of lemon juice, and 1 teaspoon of salt. Mix well and let it marinate for 5-10 minutes.

For the vegetables, add 5-10 ml of olive oil, 1 teaspoon of oregano, and 1 teaspoon of salt. Mix and set aside.

Prepare the tzatziki sauce by mixing 100 g of low-fat yogurt, 1/3 teaspoon of dill, 5 ml of white wine vinegar, 1/2 teaspoon of cracked pepper, and 1/2 teaspoon of salt in a small bowl.

Grate a Lebanese cucumber, sprinkle with salt, and let it sit for 90 seconds to draw out moisture. Squeeze out excess liquid and mix it into the tzatziki sauce.

Spread the marinated chicken evenly over the prepared vegetables in the tray and place it in the oven for 10-15 minutes, flipping halfway through.

After 8 minutes, check and flip the chicken and mix the vegetables. Return to the oven for another 8 minutes, totaling 20 minutes cooking time.

Once cooked, distribute the rice evenly into five containers along with the chicken and vegetables.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens