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This Greek healthy meal prep recipe is epic: cauliflower rice tabbouleh, tender seasoned chicken breasts, hummus or baba ganoush, kalamata olives, and a rich, garlicky tzatziki sauce. Honestly, it will have you looking forward to lunch all morning! It’s Whole30 friendly, too, when you sub coconut cream or coconut yogurt for the yogurt!
See recipe card below for full list of measurements, ingredients, and instructions.
Why This Recipe is So Good
- Desk lunches don’t have to be sad and boring if you’ve planned ahead with this healthy Greek meal prep lunch option. Honestly, when I first made them they came out so much better than I’d imagined with rich and garlicky tzatziki spooned onto pieces of tender, flavorful chicken, hummus-infused cauliflower tabbouleh, with vibrant parsley, lemon, and veggies, and briny kalamata olives? Totally delicious.
- This meal prep is totally Whole30-compliant, so long as you use compliant baba ganoush (my baba ganoush recipe is perfection) instead of hummus (which you can also make from scratch), and make sure to use a compliant coconut yogurt. I’ve included my recipe for Whole30 coconut cream tzatziki in the recipe notes — it does taste a bit coconutty, but it’s pretty mild and still totally delicious. Same deal for a strict paleo diet.
What You Need to Know Before You Start
- Overcooked chicken is what will take these bowls from delicious to sad in just moments, so make sure you use a thermometer to get perfectly cooked, juicy, tender chicken. Bake until the meat thermometer reads 160º F — this should take about 25-28 minutes for pretty thick breasts.
- Make sure the chicken has cooled completely before assembling the bowls. Warm chicken slices will warm the dips, which will make everything a bit gross and runny — and the textures won’t be right when things firm up in the fridge again.
- To avoid runny tzatziki, make sure you’ve got as much liquid as possible out of the cucumber before adding it to the yogurt mixture. If you’re using a farmers market variety of cucumber which has loads of seeds in the middle, remove them with a spoon before grating to help control the moisture content. This step should not be necessary with regular, store-bought cucumbers.
Recipe Variations
Change up the grains: I’ve made a totally veggie and Whole30-friendly tabbouleh using cauliflower rice, but if you just want these meal prep bowls to be healthy and you don’t need to pay attention to any special diets you can use traditional bulgur wheat, or protein-packed quinoa instead.
Use store-bought shortcuts: I get it — it might be healthier to make absolutely everything from scratch as you can control what goes into things, but if you simply don’t have the time sub-in store-bought baba ganoush for homemade. You can also use a few store-bought items to upgrade these bowls (paying attention to your individual dietary requirements) like marinated olives, sliced pepperoncini, pre-made tzatziki or cooked chicken.
Make them vegetarian: Half a slab of feta (you can add crumbled feta to the chicken version regardless!) or half a slice avocado, drizzled with some EVO and sprinkled with red pepper flakes would be good here. Or, simply serve with both dips instead of just one. You could also double up on the vegetables by serving roasted summer veggies alongside the tabbouleh.
Make it dairy-free: The Whole30 version of this Greek meal prep is dairy-free!
Go pescatarian: How amazing would this meal prep be with salmon?? Use the same seasonings as the chicken, and then follow this air fryer salmon method.
Frequently Asked Questions
They’ll happily keep for 4 days. If they last that long — I know they’re designed for lunch but I’ve been known to enjoy one in front of Twin Peaks The Return on the couch after a long day!
Yes — honestly just serve in a bowl instead. If you’re doing this you can serve the chicken warm if you’d prefer, and you can also add some shredded romaine lettuce to turn it into a slightly more salad situation.
Totally, just keep everything the same and pay attention to the internal temp of the cooked chicken (160º F is optimum) as cooking times will vary.
Yes, but only use 1 teaspoon as dried dill goes much further than fresh! However I do prefer fresh for the flavor.
More Easy Meal Prep Recipes
- Healthy Mexican Chicken Meal Prep
- Frozen Breakfast Burritos (Vegetarian Option!)
- Whole30 Breakfast Eggs Meal Prep
- How To Make Vegan Overnight Oats: 4 Ways
- Whole30 Egg Roll in a Bowl Meal Prep
- Tarragon Chicken Salad Recipe
- Keto Chicken Salad with Rotisserie Chicken
- Detox Quinoa Salad with Chickpeas and Feta
- Peanut Butter Overnight Oats Recipe
- High Protein Oatmeal
Making changes to a recipe can result in recipe failure. Any substitutions or variations listed are simple changes that I believe will work in this recipe, but results are not guaranteed.
Greek Healthy Meal Prep Recipe
Equipment
- 5 glass meal prep containers
- probe cooking thermometer
Ingredients
For the Greek-Seasoned Chicken
- 3 medium boneless, skinless chicken breasts
- 1 tablespoon extra virgin olive oil
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- ½ teaspoon dried minced onion
- ½ teaspoon garlic powder
- 1 teaspoon salt
For the Tzatziki (See Notes for Whole30 Tzatziki)
- ½ one large cucumber unpeeled and grated
- 1 cup plain, full-fat Greek yogurt or coconut yogurt for paleo
- 2 large cloves garlic finely minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon white vinegar
- ½ teaspoon salt
- 1 tablespoon minced fresh dill
For the Cauliflower Tabbouleh
- 1 12-ounce bag cauliflower rice thawed
- ½ medium cucumber unpeeled and diced
- 1 cup tomatoes diced (about 2 Roma)
- 1 ½ cups flat-leaf parsley chopped
- ¼ cup mint leaves chopped, optional
- 2 scallions white and pale-green parts only, sliced thin
- 1 clove garlic finely minced
- 2 tablespoons extra-virgin olive oil divided
- ¼ teaspoon finely grated lemon zest
- 2 tablespoons fresh lemon juice
- ¼ teaspoon crushed red pepper flakes
- 1 teaspoon salt plus more to taste
For the Greek Meal Prep Bowls
- 3 tablespoons hummus or baba ganoush about 2-3 tablespoons per bowl (about 3/4 cup total)
- 5 kalamata olives about 5 per bowl
- crumbled feta if desired
Instructions
For the Greek-Seasoned Chicken
- Preheat oven to 400º F. Combine all herbs, spices, and salt in a small bowl. Brush both sides of chicken breasts with olive oil and sprinkle generously with herb mixture. Bake until the meat thermometer reads 160º F, about 25-28 minutes for pretty thick breasts. Don’t overcook! Remove from oven and set aside to fully cool.
For the Tzatziki (See Below for Whole30 Tzatziki)
- Place grated cucumber (for tzatziki) on a paper towel and gather edges together. Gently squeeze the bundle to get rid of as much liquid as possible, then place on top of a sieve or colander while you prep the remaining items to allow the cucumber to continue to drain.
- When cucumber has totally drained, stir together all tzatziki ingredients. Season with additional salt, to taste.
For the Cauliflower Tabbouleh
- Combine all ingredients and season with additional salt, to taste.
To Assemble the Bowls
- Slice chicken breasts into about ½" slices against the grain. Divide slices equally among 5 meal prep containers. Divide tabbouleh and tzatziki equally among meal prep containers, as well. Spoon about 2-3 tablespoons hummus or baba ganoush into each container, to taste, and top with about 5 kalamata olives.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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I found this recipe and have made it 3 times in the last month for meal prep. Tzatziki sauce- 10/10, tabbouleh – 10/10, chicken – 10/10. In other words… LOVE it all!
So glad you love this recipe, Yadi!
All I can say is I rarely trust following recipes to a T, but this is a gem. The chicken, the tabbouleh, tzatziki, everything was incredible. The tzatziki was like eating it at a restaurant. Seriously one of the best Greek inspired dishes I have ever made.
Thank you for the wonderful review! Glad you loved it 🙂
I make the chicken, tabouli, and tzatziki sauce (with the whole30 Mayo not the yogurt) last night and my family LOVED it. Even my 4 year old kept telling me how good it was. My 12 y/o packed some for her lunch today. My husband helped with the chopping for the tabouli since we doubled everything, there was A LOT of chopping – but it was sooo worth it!! Thank you so much for your whole30 bundle and all your delicious recipes! This one was so delicious, I want to make it for dinner guests. Thanks again!
Fresh and delicious! Some of the measurements listed are odd (2.5 lb of chicken breast ended up being about six breasts for me, not sure what “3 pieces” would refer to). I’m also confused about the recipe being listed as 200 calories. I split the whole thing into six servings and besides substituting less regular olives for the kalamata since I didn’t have any, and no feta, each serving came to about 465 calories. Overall, still healthy and a lovely bright flavor!
So glad you enjoyed it!
I have never written a review on a recipe site, but I just had to say how INCREDIBLE this bowl is. I’m on a round of Whole 30 and used to dread lunch. I literally can’t wait to eat lunch today. The prep does take a bit of time, especially the baba ganoush, but it is SO worth it. The chicken comes out so perfect. Please do yourself a favor and make this!! I found the coconut yogurt as a substitute was too runny for the tzatziki (maybe the brand I bought), so it remade it with labneh. Delicious.
Thanks for sharing! So glad you enjoyed it! 🙂
Hello. Making these for lunches this week and have a quick question about how many days these will stay good if made ahead? Also if meal prepping these would you eat them cold
Or warm them up? Any tips are appreciated!
Thanks!
This will last a good 4 days in the fridge, just about long enough to meal prep for a work week! I don’t mind cold leftovers, but these would be easy to heat and eat if you prefer warm.
Hi Cheryl,
This was a recipe I wanted to love, but only parts of it worked out for me, mainly due to my fault.
The baba ganoush was the best part of this meal for me. You nailed that recipe and I got it right! I’m going to make this again for sure!!
I used cashew yogurt for my tzatziki. Its was nice. But the 1 cup portion prepared was way too much.
I unfortunately over cooked the chicken which set the stage for the rest. The seasoning was good enough that I was able to eat it the first day, but the second day was rough. The third day I tried to modify it with chicken broth and some seasoning but it didn’t work out.
The tabbouleh was good, but I think I was allergic to something in it. I didn’t feel very good on the nights I ate it.
4th day, I decided that the rest of the recipe won’t be working for me. It was very sad, but I only kept the baba ganoush left overs.
I learned a lot from cooking this recipe. First thing, I’m working on my chicken baking technique. I also learned about planning portions for the future. I will probably retry some of this recipe if I want some easy meal prep though. Halfing the recipe, keeping the tabouleh ingredients separate until I figure out what I was feeling allergic to and trying a different protein or a cooking method (at least until I get my chicken baking technique fixed). I do love the idea of this meal, and even though my execution was not the best, it came together quickly and it was very very very filling.
Thank you so much for sharing it and making my Whole30 easier. Love your beautiful blog!
Dani
The best part about learning to cook IS the learning! As long as you don’t poison anyone, it’s not a failure, and you’ll learn more every recipe.
This was incredible! I meal prepped it yesterday and have tons of food to last me a week. I had to substitute cashew nut yogurt for coconut, but the tzatziki was delicious, I kept grabbing more spoonfuls…
I’m so happy you loved it and your substitution worked out!
Can you please separate the ingredients in the ingredient list because they are all grouped together and I am unsure which ingredients go with the tzatziki and which go with the tabbouleh?
Oh my goodness, thank you so much for pointing that out! As you can see by the chicken heading, they used to be there, and had vanished! Goodness. Thank you again – we updated!
Thank you so much! Greatly appreciated!
Will this work with regular plain yogurt or does it have to be greek yogurt?
Thanks!
That’ll work!