Craving a delicious, wholesome meal that fits perfectly into your healthy eating goals? These Greek Chicken and Vegetable Bowls are a fantastic way to enjoy vibrant Mediterranean flavors while keeping your meal prep on track. You’ll love how easy it is to create these satisfying bowls.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breasts or thighs. You can substitute with firm tofu or chickpeas for a vegetarian option.
- Vegetables: Bell peppers, zucchini, and red onion are perfect. Feel free to add cherry tomatoes, cucumber, or spinach.
- Feta Cheese: Crumbled feta adds a salty tang. Omit for a dairy-free meal or use a dairy-free alternative.
- Greek Yogurt: Essential for the creamy tzatziki sauce. You can use a dairy-free plain yogurt if needed.
Ingredients:
For the Chicken and Vegetables:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- ½ red onion, chopped
- 2 tablespoons olive oil
- 1 tablespoon dried oregano
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Tzatziki Sauce:
- 1 cup plain Greek yogurt
- ½ English cucumber, grated and squeezed dry
- 1 clove garlic, minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh dill, chopped
- ¼ teaspoon salt
For Serving:
- Cooked quinoa or brown rice
- Crumbled feta cheese (optional)
- Fresh parsley, chopped (optional)
How Much Time Will You Need?
- Prep Time: 20 minutes
- Cook Time: 25-30 minutes
- Total Time: 45-50 minutes
- Servings: 4
- Tools Needed: Large baking sheet, mixing bowls, whisk, grater.
Step-by-Step Instructions:
1. Prepare the Chicken and Vegetables
Preheat your oven to 400°F (200°C). In a large bowl, combine the cubed chicken, bell peppers, zucchini, and red onion. Drizzle with olive oil and sprinkle with oregano, garlic powder, salt, and pepper. Toss until everything is evenly coated.
2. Roast Everything Together
Spread the chicken and vegetables in a single layer on a large baking sheet. Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Flip halfway through for even cooking. This sheet pan method makes healthy chicken meal prep simple.
3. Make the Tzatziki Sauce
While the chicken and vegetables are roasting, prepare your tzatziki sauce. In a medium bowl, combine the Greek yogurt, grated cucumber (make sure it’s squeezed dry to avoid a watery sauce), minced garlic, lemon juice, chopped dill, and salt. Stir well until all ingredients are combined.
4. Assemble Your Bowls
Divide the cooked quinoa or brown rice among four meal prep containers or serving bowls. Top each with a generous portion of the roasted Greek chicken and vegetables. This creates a balanced and delicious healthy chicken meal prep.
5. Add Toppings and Serve
Dollop a spoonful of fresh tzatziki sauce over each bowl. If you like, sprinkle with crumbled feta cheese and fresh chopped parsley for an extra burst of flavor. Enjoy your satisfying and nutritious Greek Chicken and Vegetable Bowls!
Variation Ideas:
- Add Kalamata olives or sun-dried tomatoes to the roasted vegetables for more Mediterranean flavor.
- Try a lemon-herb marinade for the chicken before roasting to deepen the taste.
- Serve with warm pita bread for dipping if you’re not strictly doing meal prep.
- Include a handful of fresh spinach in your bowls for added greens.
Storage Instructions:
Store your prepared Greek Chicken and Vegetable Bowls in airtight containers in the refrigerator for up to 3-4 days. It’s best to store the tzatziki sauce separately and add it just before eating to maintain its freshness. Reheat the chicken and vegetables in the microwave until warmed through.
Frequently Asked Questions (FAQ):
Q: Can I use different vegetables?
A: Absolutely! Feel free to use your favorite firm vegetables like broccoli florets, asparagus, or cherry tomatoes.
Q: How can I make this spicier?
A: Add a pinch of red pepper flakes to the chicken and vegetable seasoning for a little kick.
Q: Is this recipe good for losing weight?
A: Yes, these bowls are packed with lean protein, fiber-rich vegetables, and whole grains, making them an excellent choice for healthy eating and weight management.
Q: Can I freeze these bowls?
A: While the chicken and roasted vegetables freeze well, the tzatziki sauce does not. You can freeze the chicken and vegetable portion for up to 2 months and make fresh tzatziki when you’re ready to eat.
Q: What if I don’t have fresh dill for the tzatziki?
A: You can use ½ teaspoon of dried dill in place of the fresh dill, though fresh is always recommended for the best flavor.
Q: How can I make this recipe dairy-free?
A: Use a plain, unsweetened dairy-free Greek-style yogurt for the tzatziki and omit the feta cheese.