High protein Greek Chicken Grain Bowl Easy Meal Prep Lunch Idea

Looking for a healthy make-ahead lunch that’s packed with protein and flavor? This high-protein Greek chicken grain bowl has you covered. It combines lean grilled chicken, hearty whole grains, and classic Greek ingredients into one delicious bowl you can meal prep for the week. Juicy seasoned chicken, quinoa or brown rice, crisp veggies, tangy feta, briny olives, and creamy tzatziki come together for a Mediterranean-inspired lunch that’s both nutritious and satisfying.

Meal prepping these Greek chicken grain bowls will save you time and keep you fueled. Each bowl is loaded with protein, fiber, and healthy fats to keep you full and energized until dinner. Say goodbye to boring desk lunches – this flavorful grain bowl will be the highlight of your midday routine!

Assembling a high-protein Greek chicken grain bowl with quinoa base, grilled chicken, and chopped vegetables

Why You’ll Love This High-Protein Greek Chicken Grain Bowl

High-Protein & Filling: Each bowl is loaded with lean chicken (about 31 g protein per 3.5 oz serving) healthline.com and protein-rich quinoa (which has nearly twice the protein of brown rice and all essential amino acids) medlineplus.gov. This powerhouse combo will keep you full and satisfied for hours.
Balanced Meal in One: You get lean protein, whole grains, plenty of veggies, and healthy fats in every serving – emulating the heart-healthy Mediterranean diet eatingwell.com. It’s a balanced, energizing lunch that won’t weigh you down.
Make-Ahead Friendly: Perfect for meal prep! Assemble multiple grain bowls in advance and refrigerate – they’ll stay fresh for 3–4 days when properly stored. Just grab a bowl on your way out the door (no midday cooking needed).
Greek Flavor Packed: Enjoy the bold flavors of Greece in each bite – feta cheese, Kalamata olives, cucumber, tomatoes, and a dollop of garlicky tzatziki sauce bring a traditional Greek salad vibe to your grain bowl. It’s like a Greek salad meets protein bowl.
Customizable & Healthy: Easily swap ingredients to fit your taste or diet. Use quinoa, farro, or brown rice for the base, and choose chicken breasts for a lighter option or thighs for extra juiciness. Either way, you’re getting a nutrient-dense meal that’s far better than takeout.

Ingredients for a Mediterranean Grain Bowl with Chicken

To build these Greek chicken grain bowls, you’ll need a handful of fresh, wholesome ingredients. Feel free to mix and match your favorite grains or veggies:

Whole Grains: 2 cups cooked quinoa, farro, or brown rice (choose your favorite whole grain as the base). Quinoa is a high-protein choice, while farro and brown rice add a nutty, hearty texture.
Chicken: 1–1½ lbs boneless, skinless chicken breast or thighs. For authentic flavor, marinate the chicken in olive oil, lemon juice, garlic, and dried oregano, then grill or pan-sear it. (You can also use pre-grilled chicken or rotisserie chicken for convenience.)
Fresh Veggies: 1 cup cucumber (diced or sliced), 1 cup cherry tomatoes (halved), 1 bell pepper (chopped), and 1/4 red onion (thinly sliced). These add crunch, color, and vitamins – similar to a classic Greek salad mix.
Greek Toppings: 1/3 cup crumbled feta cheese and a handful of pitted Kalamata olives (sliced). The feta adds creamy, salty goodness, and olives bring healthy fats and briny flavor.
Greens (optional): A handful of chopped romaine lettuce or baby spinach in each bowl for extra volume and nutrients.
Tzatziki Sauce: ~1/2 cup tzatziki for drizzling. Use store-bought or homemade (Greek yogurt mixed with grated cucumber, garlic, dill, and lemon). This cool, creamy sauce ties everything together.
Seasonings & Marinade: Extra-virgin olive oil, lemon (for juice and zest), garlic, dried oregano, salt, and black pepper. You’ll use these to marinate the chicken and to dress the grains/veggies lightly (a squeeze of lemon and drizzle of olive oil goes a long way).

Ingredients for a high-protein Greek chicken grain bowl including quinoa, chicken, tomatoes, cucumbers, olives, and feta

Tip: If you like a little kick, add a pinch of red pepper flakes or a dash of hot sauce to your chicken marinade. And for extra herb flavor, garnish with fresh dill or parsley.

How to Make High-Protein Greek Chicken Grain Bowls (Step-by-Step)

Follow these simple steps to meal prep your Greek chicken grain bowls. In about an hour (or less), you’ll have 4–5 lunches ready to go!

Cook the Grains: Prepare your base grain first so it has time to cool. Rinse 1 cup of quinoa (or farro/brown rice) and cook it according to package directions (for quinoa, use 2 cups of water per 1 cup quinoa, simmer ~15 minutes). Fluff with a fork and stir in a little lemon juice, salt, and olive oil for extra flavor. Let the grains cool.

Marinate and Cook the Chicken: While grains cook, marinate the chicken. In a bowl, toss your chicken breasts or thighs with 2 tablespoons olive oil, the juice of half a lemon, 2 minced garlic cloves, 1 teaspoon dried oregano, salt, and pepper. Let it sit ~10 minutes (if you have more time, marinate in the fridge for up to 2 hours for deeper flavor). Grill the chicken over medium-high heat for ~6–8 minutes per side (or pan-sear in a skillet) until cooked through. Cook chicken to 165°F internal temperature for safety. Once done, let it rest 5 minutes, then slice it into bite-sized pieces or strips.

Prep the Veggies and Toppings: Chop all your fresh veggies. Halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion. If you’re adding greens, chop the romaine or have your spinach ready. Crumble the feta cheese (if not pre-crumbled) and slice the olives. Having everything prepped assembly-line style will make building the bowls quick and easy.

Assemble the Grain Bowls: Lay out your meal prep containers or bowls. Divide the cooked grains evenly as a base in each container. Add a portion of grilled chicken on top of each grain bed. Arrange the cucumbers, tomatoes, peppers, and onions in sections around the chicken. Sprinkle the feta and olives over each bowl. It should look colorful and inviting! Keep the tzatziki in a small separate container on the side (or add a big spoonful in the bowl if you plan to eat immediately).

Storage & Serving: If meal prepping, let the bowls cool to room temperature, then seal with lids and store in the refrigerator. They will keep well for up to 4 days (for best taste, add delicate ingredients like tomatoes or lettuce on the day of eating if possible). When ready to eat, drizzle the tzatziki over the bowl and squeeze an extra splash of lemon on top. These bowls are delicious cold, or you can reheat the grain and chicken portion separately (to keep the veggies crisp) then add the cold veggies and sauce after warming. Enjoy your flavorful make-ahead lunch!

High-protein Greek chicken grain bowl stored in glass containers for weekly meal prep

Meal Prep Tips and Variations

Serving Suggestions

These grain bowls are quite filling on their own, but you can pair them with a side of fresh fruit or a small Greek yogurt for an extra boost. And if you’re prepping lunches, why not prep breakfast too? Bake a batch of Chocolate Chip Breakfast Cookies for a healthy sweet treat in the morning – they’re a perfect make-ahead breakfast to complement your nutritious grain bowl lunch!

Grain Swaps

Feel free to swap the base grain. Quinoa is a fantastic high-protein choice (about 8 g protein per cup and a complete protein) medlineplus.gov, but you can use chewy farro or nutty brown rice for variety. If using farro, cook until just tender for a pleasant bite. For a low-carb option, some meal preppers even use cauliflower “rice.”

Protein Alternatives

While grilled chicken is the star for a high-protein bowl, you can substitute chicken thighs for more flavor (they stay moist and tender). If you’d like a vegetarian twist, replace the chicken with chickpeas or white beans – you’ll get plant-based protein and a vibe similar to a Mediterranean Chickpea Salad. (Try our Mediterranean Chickpea Salad for another protein-packed lunch idea!). For a vegan protein, grilled tofu or falafel are great in these bowls too.

Extra Veggies & Greens

Make it even more nutritious by adding roasted or grilled vegetables. Roasted zucchini, eggplant, or broccoli would complement the Greek flavors well. You can also toss in a handful of baby spinach or arugula to add leafy greens – they’ll mix with the dressing and taste great.

Dressing Variations

Tzatziki is a classic Greek yogurt sauce here, but you can switch it up. A simple homemade Greek vinaigrette (olive oil, red wine vinegar or lemon juice, garlic, and oregano) would be light and tasty. Or try a drizzle of hummus or tahini sauce for a creamy dairy-free option.

Meal Prep Storage

To keep everything fresh, store the grain bowls in airtight containers in the fridge. If adding lettuce or easily wilted greens, consider packing them separately and mixing in just before eating. Keep sauces on the side until serving to prevent the bowls from getting soggy. When stored properly, your Greek chicken grain bowls will remain safe and delicious for about 3–4 days (cooked chicken stays fresh ~4 days in the refrigerator) healthline.com. These bowls are ideal for meal prep – prep on Sunday and enjoy healthy lunches through mid-week.

On-the-Go Wrap Option

Love the flavors but want something you can hold? Turn this into a wrap! Layer the chicken, veggies, and a scoop of grains into a large whole-wheat tortilla, add a little tzatziki, and roll it up. (For a similar idea, check out our Chicken Avocado Wrap for another portable, protein-packed lunch.)

If you’re looking to round out your weekly meal prep, try pairing this Greek chicken bowl with other easy, healthy recipes from our lunch collection. For a lighter handheld option, check out our Chicken Avocado Wrap—a creamy, flavorful wrap perfect for quick lunches. Need a satisfying plant-based side or snack? You’ll love our Mediterranean Chickpea Salad, which complements the flavors in this bowl beautifully. And don’t forget to plan breakfast too—our Chocolate Chip Breakfast Cookies make a nutritious, grab-and-go start to your day.