High Protein Greek Chicken Rice Bowls (Perfect for the Week)

These Greek chicken rice bowls are everything you want in a weekday meal: fast, flavorful, and satisfying. You get juicy marinated chicken, fluffy rice, crisp veggies, and a cool, tangy yogurt sauce in every bite. It’s the kind of meal you can prep once and enjoy for days without getting bored.

Think takeout energy, but fresher and cheaper. If you like balanced, bold flavors with minimal fuss, this is your kind of bowl.

Why This Recipe Works

• High protein, high satisfaction: Greek yogurt and chicken breast team up for a protein-packed meal that actually keeps you full.
• Bright, bold flavors: Lemon, garlic, and herbs bring a classic Greek vibe without complicated techniques.
• Meal prep friendly: The components hold up well in the fridge and reheat beautifully.
• Flexible base: Swap rice, use different veggies, or add extras like olives or feta without losing the core flavor.

Shopping List

• Chicken: 1.5–2 lbs boneless, skinless chicken breasts (or thighs)
• Marinade: 1/2 cup plain Greek yogurt, 3 tbsp olive oil, 3 cloves garlic (minced), juice and zest of 1 lemon, 1.5 tsp dried oregano, 1 tsp ground cumin, 1 tsp kosher salt, 1/2 tsp black pepper
• Rice: 2 cups uncooked rice (basmati, jasmine, or brown), 1 bay leaf, pinch of salt
• Toppings: 1 cucumber (diced), 1 pint cherry tomatoes (halved), 1/2 small red onion (thinly sliced), 1 red bell pepper (diced), 1/2 cup Kalamata olives (pitted, sliced), 1/3 cup crumbled feta, fresh parsley or dill
• Tzatziki-style sauce: 1 cup plain Greek yogurt, 1/2 cucumber (grated and squeezed dry), 1 tbsp olive oil, 1 tbsp lemon juice, 1 small garlic clove (grated), pinch of salt and pepper
• Optional add-ins: Cooked chickpeas, pepperoncini, avocado, or pickled red onions

Step-by-Step Instructions

1. Cook the rice: Rinse rice until water runs clear. Cook according to package directions with a bay leaf and a pinch of salt.

   Fluff and let it cool slightly.

2. Make the marinade: In a bowl, whisk Greek yogurt, olive oil, garlic, lemon juice and zest, oregano, cumin, salt, and pepper.
3. Prep the chicken: Slice chicken breasts into cutlets or bite-size pieces for faster cooking. Toss in the marinade. Let it sit at least 20 minutes, or up to 12 hours in the fridge.
4. Make the sauce: Stir together Greek yogurt, grated cucumber (squeezed dry), olive oil, lemon juice, garlic, salt, and pepper.

   Chill until serving.

5. Prep the vegetables: Dice cucumber and pepper, slice onions, halve tomatoes, and chop herbs. Keep them chilled and separate for meal prep.
6. Cook the chicken: Heat a large skillet over medium-high. Add a light drizzle of oil.

   Shake excess marinade off the chicken and sear in batches 3–5 minutes per side until browned and cooked through. Rest 5 minutes, then slice if needed.

7. Assemble the bowls: Add a scoop of rice, then chicken, veggies, olives, and feta. Spoon on the yogurt sauce.

   Finish with fresh herbs and a squeeze of lemon.

8. For meal prep: Portion rice and chicken into containers. Keep fresh veggies and sauce separate until serving for best texture.

Storage Instructions

• Cooked chicken: Refrigerate in an airtight container for up to 4 days. Reheat gently in a skillet or microwave.
• Cooked rice: Store up to 4 days.

  Sprinkle with a little water before reheating to keep it fluffy.

• Veggies: Keep separate and dry. Store 3–4 days for best crunch.
• Yogurt sauce: Refrigerate up to 4 days. Stir before using.
• Freezing: Freeze chicken and rice (no veggies or sauce) up to 2 months.

  Thaw overnight in the fridge.

Why This is Good for You

• High-quality protein: Chicken and Greek yogurt support muscle recovery and keep you full.
• Fiber and micronutrients: Veggies add fiber, vitamin C, potassium, and antioxidants.
• Balanced macros: Carbs from rice, protein from chicken, and healthy fats from olive oil make a complete meal.
• Lighter sauce: Yogurt-based dressing delivers creaminess without heavy calories.

What Not to Do

• Don’t skip the marinade time: Even 20 minutes makes the chicken more tender and flavorful.
• Don’t crowd the pan: Overcrowding steams the chicken and kills the sear. Cook in batches.
• Don’t add wet cucumbers to the sauce: Squeeze them dry to avoid a watery tzatziki.
• Don’t store sauce on the rice: Keep it separate until serving to prevent soggy bowls.

Variations You Can Try

• Grain swap: Use quinoa, farro, cauliflower rice, or a mix of brown and wild rice.
• Protein twist: Try turkey, shrimp, tofu, tempeh, or falafel. Use the same marinade for tofu (press it first).
• Add hummus: A spoonful adds extra protein and creaminess.
• Spice it up: Add a pinch of red pepper flakes or smoked paprika to the marinade.
• Make it dairy-free: Use coconut yogurt for the marinade and sauce; skip the feta or use a dairy-free version.

FAQ

Can I use rotisserie chicken?

Yes.

Warm it briefly with a splash of lemon and a pinch of oregano to echo the marinade flavors. It won’t be as tender as marinated chicken, but it’s fast and tasty.

Do I have to use Greek yogurt?

Greek yogurt is best for thickness and protein. If using regular yogurt, strain it first, or expect a thinner marinade and sauce.

What rice works best?

Basmati or jasmine gives a fluffy texture.

Brown rice adds more fiber and holds up well for meal prep. Cauliflower rice works if you want a lower-carb option.

How do I keep red onion from being too sharp?

Slice it thin and soak in cold water with a splash of vinegar for 10 minutes. Drain and pat dry for a milder bite.

Can I grill the chicken?

Absolutely.

Grill over medium-high heat 4–6 minutes per side, depending on thickness, until it reaches 165°F. Rest before slicing.

How many servings does this make?

About 4–6 bowls, depending on appetite and how heavily you load the toppings.

Final Thoughts

These Greek chicken rice bowls hit the sweet spot between healthy and craveable. They’re quick to make, easy to customize, and perfect for meal prep.

Keep the rice and chicken ready to go, pile on fresh toppings, and finish with that cool yogurt sauce. Lunch or dinner all week just got a lot simpler—and a lot tastier.

High Protein Greek Chicken Rice Bowls (Perfect for the Week) - Easy, Fresh, and Filling

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• Chicken: 1.5–2 lbs boneless, skinless chicken breasts (or thighs)
• Marinade: 1/2 cup plain Greek yogurt, 3 tbsp olive oil, 3 cloves garlic (minced), juice and zest of 1 lemon, 1.5 tsp dried oregano, 1 tsp ground cumin, 1 tsp kosher salt, 1/2 tsp black pepper
• Rice: 2 cups uncooked rice (basmati, jasmine, or brown), 1 bay leaf, pinch of salt
• Toppings: 1 cucumber (diced), 1 pint cherry tomatoes (halved), 1/2 small red onion (thinly sliced), 1 red bell pepper (diced), 1/2 cup Kalamata olives (pitted, sliced), 1/3 cup crumbled feta, fresh parsley or dill
• Tzatziki-style sauce: 1 cup plain Greek yogurt, 1/2 cucumber (grated and squeezed dry), 1 tbsp olive oil, 1 tbsp lemon juice, 1 small garlic clove (grated), pinch of salt and pepper
• Optional add-ins: Cooked chickpeas, pepperoncini, avocado, or pickled red onions

Instructions

 

• Cook the rice: Rinse rice until water runs clear. Cook according to package directions with a bay leaf and a pinch of salt.Fluff and let it cool slightly.
• Make the marinade: In a bowl, whisk Greek yogurt, olive oil, garlic, lemon juice and zest, oregano, cumin, salt, and pepper.
• Prep the chicken: Slice chicken breasts into cutlets or bite-size pieces for faster cooking. Toss in the marinade. Let it sit at least 20 minutes, or up to 12 hours in the fridge.
• Make the sauce: Stir together Greek yogurt, grated cucumber (squeezed dry), olive oil, lemon juice, garlic, salt, and pepper.Chill until serving.
• Prep the vegetables: Dice cucumber and pepper, slice onions, halve tomatoes, and chop herbs. Keep them chilled and separate for meal prep.
• Cook the chicken: Heat a large skillet over medium-high. Add a light drizzle of oil.Shake excess marinade off the chicken and sear in batches 3–5 minutes per side until browned and cooked through. Rest 5 minutes, then slice if needed.
• Assemble the bowls: Add a scoop of rice, then chicken, veggies, olives, and feta. Spoon on the yogurt sauce.Finish with fresh herbs and a squeeze of lemon.
• For meal prep: Portion rice and chicken into containers. Keep fresh veggies and sauce separate until serving for best texture.