Greek Chicken Souvlaki Protein Meal Prep Recipe

Name: Greek Chicken Souvlaki Protein Meal Prep Recipe
Prep time: 20 min
Total time: 30 min
Yield: 4
Ingredients: For the Lemon Marinade & Chicken: 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes 1/3 cup extra virgin olive oil 1/4 cup fresh lemon juice (about 2 lemons) 3 cloves garlic, minced 1 tbsp dried oregano 1 tsp dried thyme 1 tsp salt 1/2 tsp black pepper; 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes; 1/3 cup extra virgin olive oil; 1/4 cup fresh lemon juice (about 2 lemons); 3 cloves garlic, minced; 1 tbsp dried oregano; 1 tsp dried thyme; 1 tsp salt; 1/2 tsp black pepper; For the Tzatziki Sauce: 1 cup full-fat Greek yogurt 1/2 cup grated cucumber (squeezed very dry in a towel) 1 tbsp fresh lemon juice 1 tbsp fresh dill, chopped (or 1 tsp dried) 1 small garlic clove, minced Salt and pepper to taste; 1 cup full-fat Greek yogurt; 1/2 cup grated cucumber (squeezed very dry in a towel); 1 tbsp fresh lemon juice; 1 tbsp fresh dill, chopped (or 1 tsp dried); 1 small garlic clove, minced; Salt and pepper to taste; For Meal Prep Assembly: 4 cups cooked brown rice or quinoa 2 cups cherry tomatoes, halved 1 large cucumber, diced 1/2 red onion, thinly sliced Lemon wedges, for serving; 4 cups cooked brown rice or quinoa; 2 cups cherry tomatoes, halved; 1 large cucumber, diced; 1/2 red onion, thinly sliced; Lemon wedges, for serving

I published this recipe for Greek Chicken Souvlaki Protein Meal Prep a few years ago after a truly chaotic week. I was juggling baking orders and my own fridge was a sad collection of takeout containers. I needed something that felt like a treat, powered me through my days, and didn’t leave me scrambling at dinnertime. If you’re looking for another quick, protein-packed dinner solution, my High-Protein Garlic Chicken Fried Rice is a fantastic option.

That’s when I went back to my favorite flavors. I remembered a trip to a tiny Athens taverna, where the smell of lemon and oregano from the grill was everywhere. I wanted to capture that in my kitchen, in a way that worked for my busy life. This method is my absolute go-to now.

My secret? It’s all in the marinating time. I know, I know, it’s tempting to rush. But giving the chicken a long, lazy bath in lemon and herbs is what makes it incredibly juicy and flavorful, even days later. It’s the step that makes this meal prep feel special, not just practical.

Recipe Overview

Cuisine: Greek/Mediterranean
Category: Meal Prep, High-Protein, Grilled
Prep Time: 20 minutes (plus marinating time)
Cook Time: 10-12 minutes
Total Time: 30 minutes (active)
Servings: 4 meal prep portions

Why This Recipe is So Special

This isn’t just about throwing chicken and veggies in a box. It’s about building bright, fresh flavors that last. The magic happens when the tangy lemon marinade meets the smoky char from the grill or pan.

Paired with the cool, creamy homemade tzatziki, it’s a perfect balance. This approach is a cornerstone of the Mediterranean diet for a reason—it’s satisfying, healthy, and never boring. You get restaurant-quality chicken skewers right at home.

The Full Ingredient List

Gathering these simple ingredients is the first step to a fantastic week of meals. You’ll notice there’s nothing too fancy here, just good, fresh stuff.

For the Lemon Marinade & Chicken:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 1/3 cup extra virgin olive oil
- 1/4 cup fresh lemon juice (about 2 lemons)
- 3 cloves garlic, minced
- 1 tbsp dried oregano
- 1 tsp dried thyme
- 1 tsp salt
- 1/2 tsp black pepper
For the Tzatziki Sauce:
- 1 cup full-fat Greek yogurt
- 1/2 cup grated cucumber (squeezed very dry in a towel)
- 1 tbsp fresh lemon juice
- 1 tbsp fresh dill, chopped (or 1 tsp dried)
- 1 small garlic clove, minced
- Salt and pepper to taste
For Meal Prep Assembly:
- 4 cups cooked brown rice or quinoa
- 2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 red onion, thinly sliced
- Lemon wedges, for serving

My Step-by-Step Method

Let’s walk through it together. I promise, it’s easier than you think and the process is honestly kind of therapeutic.

Marinate the chicken. In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Add the chicken cubes and toss to coat. Cover and let it marinate in the fridge for at least 2 hours, or ideally overnight. This is non-negotiable for the best flavor!
Make the tzatziki. While the chicken marinates, mix all the tzatziki sauce ingredients in a medium bowl. Cover and let it chill in the fridge. This lets the flavors really come together.
Cook the chicken. Thread the marinated chicken onto skewers (if using wooden ones, soak them in water for 30 minutes first). Heat a grill pan, outdoor grill, or large skillet over medium-high heat. Cook the chicken skewers for 3-4 minutes per side, until beautifully charred and cooked through.
Rest and slice. Let the grilled chicken rest for 5 minutes. Then, slide the cubes off the skewers.
Assemble your meals. Divide the cooked rice or quinoa between 4 meal prep containers. Top each with a portion of the cooked chicken, cherry tomatoes, diced cucumber, and red onion. Add a generous dollop of tzatziki sauce and a lemon wedge on the side. For another make-ahead lunch idea that’s packed with flavor, check out my Mason Jar Chicken Burrito Bowls.

My Top Tips for Success

Squeeze that cucumber dry! For the tzatziki, getting as much water out of the grated cucumber as possible is key. Use a clean kitchen towel and really wring it. This keeps your sauce creamy and not watery.
Don’t crowd the pan. If you’re cooking the chicken in a skillet, cook it in batches. This gives you a better sear and prevents steaming.
Let the chicken come to room temp. Take the marinated chicken out of the fridge 20-30 minutes before cooking. It cooks more evenly this way.
Double the tzatziki. Seriously, you’ll want extra for dipping veggies or pita throughout the week. It’s that good.

Common Mistakes to Avoid

I’ve made these so you don’t have to! Here’s how to sidestep a couple of common pitfalls.

Skimping on marinate time. The marinade is what gives this dish its soul. Two hours is the bare minimum. Overnight is a game-changer for flavor and tenderness.
Overcooking the chicken. Chicken breasts can dry out fast. Cook just until no pink remains and the internal temperature hits 165°F. Letting it rest is part of the cooking process and keeps it juicy.
Using watery yogurt. For the best tzatziki texture, use full-fat Greek yogurt. It’s thicker and richer than regular yogurt.

NUTRITION INFORMATION

Calories: ~550 kcal
Protein: ~45g
Carbohydrates: ~50g
Fat: ~20g
(Note: This is an estimate per serving with brown rice. Values will vary based on specific ingredients and portions.)

FREQUENTLY ASKED QUESTIONS

Can I bake the chicken instead of grilling it?

Absolutely! You can bake the marinated chicken cubes on a parchment-lined baking sheet at 400°F for 15-20 minutes, flipping halfway. You won’t get the smoky char, but it will still be delicious.

How long does this meal prep last in the fridge?

The assembled meals will stay fresh for up to 4 days in airtight containers. I often keep the tzatziki in a separate small container until I’m ready to eat, just to be safe.

Can I use chicken thighs?

Yes, chicken thighs are a fantastic choice! They are more forgiving and stay extra juicy. Just adjust the cooking time slightly as they may take a minute or two longer.