Fuel your day with a vibrant Greek Chicken Souvlaki Bento, a delicious and healthy bento box lunch option. This recipe brings the fresh flavors of the Mediterranean straight to your lunchbox, making meal prep a breeze. You’ll love how easy and satisfying this healthy bento box lunch is to create.
Key Ingredients & Substitutions
- Chicken Breast: You can use boneless, skinless chicken thighs for a juicier result.
- Greek Yogurt: Plain dairy-free yogurt works too.
- Lemon: Bottled lemon juice is a convenient alternative.
- Cucumber: Mini cucumbers or even zucchini can be used.
- Cherry Tomatoes: Any small tomato variety is fine.
- Red Onion: Shallots offer a milder flavor.
- Bell Pepper: Choose your favorite color; red, yellow, or orange all work well.
Ingredients
For the Chicken Souvlaki:
- 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
- 1/4 cup plain Greek yogurt
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Wooden skewers (if grilling)
For the Tzatziki Sauce:
- 1/2 cup plain Greek yogurt
- 1/4 cup shredded cucumber, squeezed dry
- 1 clove garlic, minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh dill, chopped (optional)
- Salt and pepper to taste
For the Bento Box Assembly:
- 1 cup cooked quinoa or brown rice
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/2 cup bell pepper, diced
- A handful of fresh spinach or mixed greens
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes (plus 30 mins marinating)
- Cook Time: 15-20 minutes
- Servings: 4 healthy bento box lunches
- Calories per serving: Approximately 450 calories
- Tools Needed: Mixing bowls, skewers (if grilling), grill pan or skillet, meal prep containers.
Step-by-Step Instructions
1. Marinate the Chicken
Combine the chicken cubes, Greek yogurt, olive oil, minced garlic, lemon juice, oregano, salt, and pepper in a bowl. Mix everything until the chicken is well coated. Cover the bowl and let the chicken marinate for at least 30 minutes in the refrigerator, or up to 4 hours for deeper flavor.
2. Prepare the Tzatziki Sauce
In a separate small bowl, combine the Greek yogurt, shredded cucumber, minced garlic, lemon juice, and optional fresh dill. Stir until everything is well combined. Season with salt and pepper to your liking, then set aside.
3. Cook the Chicken Souvlaki
If using skewers, thread the marinated chicken onto them. You can also cook the chicken without skewers. Heat a grill pan or large skillet over medium-high heat. Cook the chicken for 4-6 minutes per side, or until it’s golden brown and cooked through. Ensure the internal temperature reaches 165°F (74°C).
4. Assemble Your Bento Boxes
Divide the cooked quinoa or brown rice among your four bento box containers. Add a portion of the cooked chicken souvlaki to each container. Arrange the cherry tomatoes, diced cucumber, sliced red onion, diced bell pepper, and fresh spinach or mixed greens alongside the chicken.
5. Pack the Tzatziki Sauce
Portion the homemade tzatziki sauce into small, airtight containers or dressing cups. Place one with each bento box. This keeps your healthy bento box lunch fresh until you’re ready to enjoy it.
Variation Ideas
- Add a sprinkle of feta cheese for extra tang.
- Include a few Kalamata olives for a salty kick.
- Swap quinoa for couscous or even a whole-wheat pita bread for dipping.
- Try adding roasted red peppers to your veggie mix.
- For a vegetarian option, use halloumi cheese or firm tofu instead of chicken.
Storage Instructions
Store your Greek Chicken Souvlaki Bento boxes in airtight containers in the refrigerator for up to 3-4 days. You can reheat the chicken and grain component in the microwave for 1-2 minutes until warm. It’s best to keep the tzatziki sauce and fresh vegetables separate until you’re ready to eat to maintain their freshness and texture.
Frequently Asked Questions
Is Greek Chicken Souvlaki Bento a healthy bento box lunch?
Yes, it’s packed with lean protein, whole grains, and fresh vegetables, making it a very nutritious meal.
Can I make this recipe ahead of time?
Absolutely! This recipe is perfect for meal prepping and can be made up to 3-4 days in advance.
What kind of chicken is best for souvlaki?
Boneless, skinless chicken breast or thighs work best because they cook quickly and absorb the marinade well.
Can I use frozen chicken?
Yes, just make sure to thaw it completely before marinating.
How do I prevent wooden skewers from burning?
Soak wooden skewers in water for at least 30 minutes before grilling to prevent them from burning.
What if I don’t have a grill?
You can cook the chicken in a hot skillet, on a grill pan, or even bake it in the oven at 400°F (200°C) for 15-20 minutes.