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Low Carb Greek Chicken Meal Prep Bowls – Easy, Fresh, and Flavor-Packed

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the Chicken Marinade
  • 1.5–2 pounds boneless, skinless chicken breasts (or thighs)
  • 3 tablespoons extra-virgin olive oil
  • Zest and juice of 1 large lemon
  • 3 garlic cloves, minced
  • 1.5 teaspoons dried oregano (or 1 tablespoon fresh, chopped)
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional)
  • For the Bowls
  • 4 cups cauliflower rice (store-bought or homemade)
  • 1 tablespoon olive oil (for sautéing cauliflower rice)
  • 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley or dill, chopped
  • For the Quick Tzatziki (optional but recommended)
  • 1 cup Greek yogurt (full-fat or 2%)
  • 1/2 cup grated cucumber, squeezed dry
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 small garlic clove, grated
  • Salt and pepper to taste

Method
 

  1. Prep the chicken: Pat chicken dry and slice thicker breasts in half horizontally for even cooking. Add to a bowl or zip-top bag.
  2. Mix the marinade: Whisk olive oil, lemon zest and juice, garlic, oregano, cumin, salt, pepper, and red pepper flakes. Pour over chicken, toss to coat, and marinate 20–30 minutes (or up to 8 hours in the fridge).
  3. Cook the chicken: Grill pan/skillet: Heat a lightly oiled pan over medium-high. Cook 4–6 minutes per side until browned and internal temp reaches 165°F/74°C.
  4. Oven: Bake at 425°F/220°C for 18–22 minutes, depending on thickness.
  5. Air fryer: 380°F for 12–15 minutes, flipping halfway.
  6. Make the cauliflower rice: Heat 1 tablespoon olive oil in a large skillet over medium. Add cauliflower rice, a pinch of salt and pepper, and cook 4–6 minutes until tender but not mushy. Optional: squeeze in a little lemon and sprinkle with chopped parsley.
  7. Prep the veggies: Dice cucumber, halve tomatoes, slice red onion, and pit/halve olives. Crumble feta and chop herbs.
  8. Make the tzatziki: Stir yogurt, grated cucumber (squeezed dry), lemon juice, olive oil, garlic, salt, and pepper. Adjust to taste. For extra zip, add a splash of red wine vinegar or more lemon.
  9. Assemble bowls: Divide cauliflower rice among 4–5 meal prep containers. Top with sliced chicken, cucumbers, tomatoes, onions, olives, and feta. Sprinkle with herbs.
  10. Add sauce smartly: Portion tzatziki into small lidded cups, or spoon it onto one corner just before eating. A drizzle of olive oil and a squeeze of lemon on top is great too.
  11. Cool, then store: Let everything cool to room temp before sealing the containers to avoid condensation.