Description
A simple, high-protein meal prep recipe featuring lemon-oregano marinated chicken thighs, short grain rice, fresh vegetables, and creamy tzatziki sauce. Ready in under 45 minutes and perfect for weekly lunches.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs
- 1 cup full-fat plain Greek yogurt
- 1 large English cucumber
- 2 tbsp fresh dill, chopped
- 4 cloves garlic, minced or grated
- 3 tbsp extra virgin olive oil
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1 cup short grain rice (dry)
- 1 lemon (zest and juice)
- Salt and black pepper to taste
- Romaine lettuce, tomatoes, and red onion for serving
Instructions
- Preheat oven to 400°F (200°C) and line a sheet pan with parchment paper.
- Grate the cucumber and squeeze out excess liquid using a clean kitchen towel or paper towels.
- In a medium bowl, combine the squeezed cucumber, Greek yogurt, minced garlic, fresh dill, 1 tablespoon lemon juice, and 1/2 teaspoon salt. Stir well, cover, and refrigerate.
- In a large mixing bowl, whisk together olive oil, lemon zest, lemon juice, minced garlic, cumin, oregano, 1 teaspoon salt, and 1/2 teaspoon black pepper.
- Add chicken thighs to the marinade and toss to coat evenly. Let sit for at least 10 minutes.
- Rinse rice under cold water until water runs clear. In a saucepan, combine rice, 1.5 cups water, and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- Spread marinated chicken in a single layer on the prepared sheet pan. Roast for 18-20 minutes until internal temperature reaches 165°F (74°C).
- Remove chicken from oven and let rest for 5 minutes before slicing into bite-sized pieces.
- Chop romaine lettuce, tomatoes, and red onion. Soak sliced red onion in cold water for 5 minutes to mellow the bite, then drain and pat dry.
- Assemble bowls by dividing rice among containers, topping with chicken, veggies, and a generous dollop of tzatziki. Seal and refrigerate.
Notes
Squeeze the cucumber thoroughly to prevent watery tzatziki. Let the chicken rest after roasting to retain juices. This recipe does not freeze well due to the tzatziki and lettuce; store in the refrigerator for up to 4 days. For best results, keep tzatziki in a separate container until serving.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl (1/4 of recip
- Calories: 450
- Sugar: 6
- Sodium: 600
- Fat: 18
- Saturated Fat: 5
- Carbohydrates: 40
- Fiber: 4
- Protein: 35
Keywords: Greek chicken, meal prep, tzatziki, healthy lunch, high protein, chicken thighs, rice bowls, easy dinner