Name: Simple Mediterranean Chicken Bowl Meal Prep Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 1.5 lb chicken breast; 4 tbsp lemon juice; 1 tbsp white wine vinegar; 3 tbsp oregano; 1 tsp garlic powder; 0.5 tsp thyme; 1 tsp salt; 0.5 tsp black pepper; 2 tsp olive oil; 2 cups cucumber (diced into 1/2-inch pieces); 4 tomatoes (diced into 1/2-inch pieces); 23 kalamata olives (pitted and halved); 0.25 red onion (thinly sliced); 0.75 cup feta cheese; 2 tbsp olive oil; 2 tbsp white wine vinegar; 1 tsp oregano; 1 tsp garlic powder; 0.25 tsp dill weed; 1 tsp salt; 2 cups white rice

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Introduction

This Simple Mediterranean Chicken Bowl is a fresh and flavorful meal prep option perfect for busy days. Tender marinated chicken pairs beautifully with a crisp cucumber and tomato salad, all served over fluffy white rice. It’s a balanced dish full of vibrant Mediterranean flavors that’s easy to make ahead.

A white bowl filled with four main layers arranged side by side: on the bottom is a fluffy bed of white rice, topped with a row of grilled chicken breast slices that are golden brown with dark char marks and herbs; next to the chicken are bright red roasted bell pepper pieces, slightly shiny; beside them is a fresh cucumber salad with thick green cucumber slices, diced purple onion, dark purple sliced olives, and crumbled white feta cheese scattered on top; all the ingredients sit neatly in the bowl placed on a white marbled surface with a bright red cloth partially visible near the bowl. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1.5 lb chicken breast
4 tbsp lemon juice
1 tbsp white wine vinegar
3 tbsp oregano
1 tsp garlic powder
0.5 tsp thyme
1 tsp salt
0.5 tsp black pepper
2 tsp olive oil
2 cups cucumber, diced into ½-inch pieces
4 tomatoes, diced into ½-inch pieces
23 kalamata olives, pitted and halved
0.25 red onion, thinly sliced
0.75 cup feta cheese
2 tbsp olive oil (for dressing)
2 tbsp white wine vinegar (for dressing)
1 tsp oregano (for dressing)
1 tsp garlic powder (for dressing)
0.25 tsp dill weed (for dressing)
1 tsp salt (for dressing)
2 cups white rice

Instructions

Step 1: Combine the chicken breast with lemon juice, white wine vinegar, oregano, garlic powder, thyme, salt, and black pepper in a zip-top bag or container. Massage the marinade into the chicken to coat evenly. Refrigerate for at least 30 minutes, or ideally 2-4 hours for deeper flavor.
Step 2: Remove the chicken from the marinade and pat dry with paper towels. Heat a skillet over medium heat and add 2 teaspoons olive oil. Once hot, cook the chicken for 4-5 minutes per side until the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 8-10 minutes.
Step 3: While the chicken rests, cook the white rice according to package directions. Meanwhile, prep the vegetables: dice cucumbers and tomatoes into ½-inch pieces, halve and pit the kalamata olives, and thinly slice the red onion.
Step 4: Slice the rested chicken into ½-inch strips against the grain. In a small bowl, whisk together 2 tablespoons olive oil, 2 tablespoons white wine vinegar, 1 teaspoon oregano, 1 teaspoon garlic powder, ¼ teaspoon dill weed, and 1 teaspoon salt to make the dressing.
Step 5: In a large bowl, combine cucumber, tomatoes, olives, and red onion. Pour the dressing over the vegetables and toss gently to coat. Crumble feta cheese on top and fold in carefully to keep the cheese in larger pieces.
Step 6: To serve immediately, divide cooked rice into bowls (~½ cup each), top with about ¾ cup of salad, and add 4 ounces of sliced chicken. For meal prep, pack rice and chicken in individual containers and keep the salad separate until ready to eat.

Tips & Variations

Marinating the chicken for at least 2 hours enhances tenderness and deepens flavor, but 30 minutes still works well if you’re short on time.
Swap white rice for quinoa or brown rice for a healthier twist and added texture.
Add chopped fresh parsley or mint to the salad for extra freshness.
Use grilled chicken instead of pan-seared for a smoky flavor.
If you prefer a spicier kick, sprinkle some crushed red pepper flakes into the marinade or dressing.

Storage

Store cooked chicken and rice in airtight containers in the refrigerator for up to 3-4 days. Keep the cucumber salad separate to prevent sogginess. Reheat the chicken and rice in the microwave or on the stove until warm. Add the salad fresh before serving for best texture and flavor.

How to Serve

A white bowl filled with three main layers: at the bottom, a bed of fluffy white rice with a soft, grainy texture; on the left side, several slices of grilled chicken breast, showing dark char marks and a juicy, slightly glossy surface; on the right side, a colorful Greek salad made of bright red diced tomatoes, light green sliced cucumbers, dark purple olives, small chunks of white feta cheese, and finely chopped purple onions, all mixed with a sprinkle of green herbs. The bowl sits on a white marbled surface, with a blurred red cloth and a red bowl of white cheese in the background. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen chicken breast for this recipe?

Yes, but be sure to fully thaw the chicken before marinating and cooking to ensure even cooking and safe internal temperature.

Is this recipe suitable for meal prep?

Absolutely! The components store well separately and come together quickly for fresh, convenient meals throughout the week.