I published this recipe for Greek Chicken Souvlaki Protein Meal Prep a few years ago after a trip that changed my kitchen life. My husband and I went to Greece, and I fell head over heels for the simple, bright flavors of their street food. I came home dreaming of those juicy, lemon-kissed chicken skewers and that cool, garlicky tzatziki sauce.
But as a self-taught baker who loves to meal prep, I had a problem. How could I capture that vacation magic in my own fridge for the whole week? I wanted that perfect, tender grilled chicken without firing up the grill every single day. My secret? A marinade that does the heavy lifting and a cooking method that keeps the chicken from drying out.
This is my foolproof, home-kitchen version. It brings the sunny Mediterranean diet right to your lunchbox. It’s the meal prep that actually makes you excited for Tuesday.
Recipe Overview
- Cuisine: Greek/Mediterranean
- Category: Meal Prep, High-Protein, Lunch
- Prep Time: 20 minutes (plus 30 minutes to marinate)
- Cook Time: 12-15 minutes
- Total Time: About 1 hour
- Servings: 4 meal prep portions
Why This Recipe is So Special
What makes this recipe stand out is the double-duty marinade. We use it to flavor the chicken and then turn it into the most amazing sauce. Most people just toss their marinade away. We are not most people!
By boiling the leftover marinade, we make it safe to eat and transform it into a glossy, flavorful glaze. It clings to every piece of chicken. This trick power ups the flavor in a huge way. It’s my favorite kitchen hack for grilled chicken.
Plus, packing everything separately keeps the veggies crisp and the pita bread from getting soggy. Every bite feels fresh.
The Full Ingredient List
Gathering these simple ingredients is the first step to a fantastic week of lunches. You probably have most of them already!
- For the Lemon Marinade & Chicken:
- 1 ½ lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- ⅓ cup extra virgin olive oil
- ⅓ cup fresh lemon juice (about 2 large lemons)
- 3 cloves garlic, minced
- 1 tbsp dried oregano
- 1 tsp dried thyme
- 1 tsp salt
- ½ tsp black pepper
- For the Tzatziki Sauce:
- 1 cup full-fat Greek yogurt
- ½ 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
- ¼ tsp salt
- For Serving & Meal Prep:
- 4 whole wheat or regular pita breads
- 2 cups cherry tomatoes, halved
- 1 large cucumber, diced
- 1 small red onion, thinly sliced
- Optional: crumbled feta cheese, kalamata olives
My Step-by-Step Method
Follow these steps and you’ll have perfect, juicy chicken skewers every single time. I promise it’s easier than it looks!
- Marinate the Chicken: In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Reserve about ¼ cup of this marinade in a small bowl and set it aside. Add the cubed chicken to the large bowl with the rest of the marinade. Toss to coat, cover, and let it sit in the fridge for at least 30 minutes (or up to 4 hours).
- Make the Tzatziki: While the chicken marinates, make your sauce. Mix the Greek yogurt, grated cucumber, lemon juice, dill, garlic, and salt in a bowl. Cover and refrigerate until you’re ready to eat. This lets the flavors really come together.
- Cook the Chicken: Thread the marinated chicken onto metal or soaked wooden skewers. Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken skewers for 5-7 minutes per side, until they are cooked through and have nice grill marks.
- Create the Glaze: Here’s the magic step! Take the reserved ¼ cup of untouched marinade and pour it into a small saucepan. Bring it to a boil over medium heat and let it bubble for 1 full minute. This makes it safe to eat. Brush this hot glaze over the cooked chicken skewers for an extra burst of flavor.
- Assemble Your Meal Prep: Let the chicken cool slightly, then slide it off the skewers. Divide the chicken between 4 meal prep containers. Add portions of cherry tomatoes, diced cucumber, red onion, and a pita bread to each container. Pack the tzatziki sauce in a separate small container or compartment.
My Top Tips for Success
These little tips are what I’ve learned from making this over and over. They make all the difference!
Greek Chicken Souvlaki Protein Meal Prep Recipe
The Full Ingredient List
My Step-by-Step Method
Notes
Enjoy your homemade Greek Chicken Souvlaki Protein Meal Prep Recipe!
Nutrition Information
- Squeeze Your Cucumber Dry: For the tzatziki, this is non-negotiable. Use a clean kitchen towel to wring out every last drop of water from the grated cucumber. This keeps your sauce thick and creamy, not watery.
- Let the Chicken Rest. After cooking, let the chicken skewers sit for 5 minutes before you take them off the stick. This lets the juices settle back into the meat, so they stay juicy.
- Use High Heat. Get your grill or pan nice and hot before adding the chicken. This gives you those beautiful, flavorful grill marks and prevents the chicken from steaming.
- Prep Your Veggies Smart. Cut your tomatoes, cucumber, and onion fresh for the best crunch. I do this while the chicken marinates so everything is ready to go.
Common Mistakes to Avoid
I’ve made these mistakes so you don’t have to! Here’s how to steer clear.
- Over-marinating the Chicken. Because of the high acid content in the lemon juice, don’t marinate the chicken for more than 4 hours. Acid can start to “cook” the outside of the chicken and make the texture a bit mushy. 30 minutes to 2 hours is the sweet spot.
- Not Boiling the Reserved Marinade. Never, ever use the raw marinade that touched the chicken as a sauce without boiling it first. Boiling it for 1 minute kills any bacteria and makes it perfectly safe and delicious to use as a glaze.
- Packing Everything Together Too Soon. Make sure the chicken has cooled to room temperature before you put the lid on your meal prep container. Putting a lid on hot food creates steam, which will make everything soggy.
NUTRITION INFORMATION
- Calories: ~480
- Protein: 42g
- Carbohydrates: 35g
- Fat: 18g
- Fiber: 6g
- Sugar: 8g
*Note: This is an estimate for one meal prep container with chicken, veggies, pita, and tzatziki. Values can vary based on specific ingredients used.
FREQUENTLY ASKED QUESTIONS
Can I bake the chicken instead of grilling it?
Absolutely! If you don’t have a grill, you can bake the skewers. Preheat your oven to 400°F (200°C). Place the skewers on a baking sheet lined with parchment paper and bake for 15-20 minutes, turning halfway through, until cooked. You can also broil for the last 2-3 minutes to get some color.
How long does this meal prep last in the fridge?
The assembled meal prep will stay fresh for 3-4 days in airtight containers in the refrigerator. The tzatziki sauce might separate a little after a day or two—just give it a good stir before you eat it!
What can I use instead of pita bread?
You have so many options! Try serving your chicken and tzatziki over a bed of greens for a salad, with cooked quinoa or rice, or even with roasted potatoes. The chicken is so versatile. For another high-protein idea that uses rice, check out my garlic chicken fried rice.
Leave a Reply! (I’d Love to Hear From You!)
Did you try my Greek chicken meal prep? I’d love to know how it went in your kitchen! Did you add feta or try it with rice? Your tips and stories are my favorite part of this blog. Leave me a comment below and tell me all about it. And if you loved it, please give the recipe a 5-star rating—it helps other home cooks like us find it. If you’re looking for more grab-and-go protein, my protein-packed breakfast egg bites are another weekday lifesaver. Happy prepping!
