Simple Mediterranean Chicken Bowl Meal Prep Recipe
This Simple Mediterranean Chicken Bowl Meal Prep features tender marinated chicken breast cooked on the stovetop, served with fluffy white rice and a vibrant cucumber and tomato salad tossed in a zesty oregano dressing, topped with crumbled feta cheese. Perfect for quick lunches or dinners, this balanced meal combines fresh Mediterranean flavors with easy prep and meal-friendly storage.
- Prep Time: 15 minutes (plus at least 30 minutes marinating)
- Cook Time: 25 minutes (including chicken and rice cooking times)
- Total Time: 1 hour (includes marinating and resting time)
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Chicken Marinade
- 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
Salad
- 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
Dressing
- 2 tbsp olive oil
- 2 tbsp white wine vinegar
- 1 tsp oregano
- 1 tsp garlic powder
- 0.25 tsp dill weed
- 1 tsp salt
Base
- 2 cups white rice
Instructions
- Marinate the Chicken: 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 ensure even coating. Refrigerate for at least 30 minutes, ideally 2-4 hours, to develop deeper flavor and improve tenderness.
- Cook the Chicken: Remove the chicken from the marinade and pat dry with paper towels. Heat a skillet over medium heat and add the olive oil. Once shimmering, place the chicken in the pan and cook for 4-5 minutes on each side until the internal temperature reaches 165°F. Remove from heat and let rest on a cutting board for 8-10 minutes to retain moisture and tenderness.
- Prepare the Rice and Vegetables: While the chicken rests, cook the white rice as per package instructions, typically about 18 minutes. Meanwhile, dice cucumbers and tomatoes into ½-inch pieces, pit and halve kalamata olives, and thinly slice the red onion. Having everything ready will streamline assembly.
- Slice the Chicken and Make Dressing: Slice rested chicken into ½-inch strips against the grain for optimal tenderness. In a bowl, whisk together olive oil, white wine vinegar, oregano, garlic powder, dill weed, and salt to create the salad dressing.
- Assemble the Salad: Combine diced cucumbers, tomatoes, olives, and red onion in a large bowl. Pour dressing over the vegetables and toss gently until evenly coated. Crumble feta cheese over the salad and fold in carefully to keep cheese pieces substantial.
- Plate or Store the Bowls: For immediate serving, divide cooked rice (about ½ cup per bowl), top with approximately ¾ cup of the cucumber salad and 4 ounces of sliced chicken. For meal prep, portion rice and chicken into containers and store cucumber salad separately to prevent sogginess. Refrigerate for up to 3-4 days.
Notes
- Marinating the chicken for longer than 30 minutes (up to 4 hours) significantly enhances flavor and tenderness.
- Slice chicken against the grain after cooking and resting to ensure maximum juiciness.
- Keep the cucumber salad separate from rice when meal prepping to avoid soggy rice.
- Check chicken’s internal temperature with a meat thermometer to ensure it reaches 165°F for safe consumption.
- Use freshly diced vegetables for the crispest salad texture.
Keywords: Mediterranean chicken bowl, meal prep, chicken breast recipe, cucumber salad, feta cheese, healthy lunch, stovetop chicken
