Greek Chicken Souvlaki Protein Meal Prep Recipe

Greek Chicken Souvlaki Protein Meal Prep served warm with cozy spices — Comforting Greek Chicken Souvlaki Protein Meal Prep you can make today

Greek Chicken Souvlaki Protein Meal Prep served warm with gentle spices and a cozy aroma — Tender, flavorful Greek Chicken Souvlaki Protein Meal Prep. Perfect any day

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, the blog, and life, and my lunches were a sad parade of whatever I could grab. I needed something that felt like a real, delicious meal but could be assembled in minutes on a busy Tuesday, much like my Mason Jar Chicken Burrito Bowls.

That’s when I remembered the magic of a good marinade. My secret isn’t a fancy ingredient. It’s time. I let the chicken soak up all that lemony, herby goodness for a full day. It makes all the difference between just okay chicken and the kind that makes you excited to open your lunchbox.

This method saved my week. Now, it’s my go-to for feeling prepared and eating well without any fuss. It’s the heart of the easy, flavorful Mediterranean diet, all packed up and ready for you.

Recipe Overview

Cuisine: Greek/Mediterranean
Category: Meal Prep
Prep Time: 20 minutes (plus marinating time)
Cook Time: 12-15 minutes
Total Time: 35 minutes (plus marinating)
Servings: 4 meal prep portions

Why This Recipe is So Special

What sets this apart is how the simple lemon marinade works. The acid from the lemon juice and olive oil doesn’t just add flavor.

It gently tenderizes the chicken. This means every single bite is incredibly juicy and infused with taste, even after a few days in the fridge.

Pairing those perfect grilled chicken skewers with the cool, creamy tzatziki is a classic combo for a reason. It’s a complete protein-packed meal that never gets boring, perfect for when you need a quick and nourishing meal.

The Full Ingredient List

Gathering everything is simple. I promise you might already have most of this in your pantry. Fresh herbs are key here for the brightest flavor.

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
- 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

Here’s exactly how I put it all together. If you have wooden skewers, remember to soak them in water for 30 minutes first so they don’t burn on the grill or in the oven.

In a large bowl, whisk together the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. This is your magic potion.
Add the cubed chicken to the bowl. Toss it well until every piece is coated. Cover the bowl and let it marinate in the fridge for at least 2 hours, but ideally overnight. This wait is the secret.
While the chicken marinates, make your tzatziki. Mix the Greek yogurt, grated cucumber, lemon juice, dill, and garlic in a bowl. Season with salt and pepper. Cover and chill until you’re ready to eat.
When ready to cook, thread the marinated chicken onto skewers. You can grill them over medium-high heat for 12-15 minutes, turning occasionally, or bake on a parchment-lined sheet at 400°F (200°C) for 15-18 minutes.
Let the cooked chicken skewers rest for 5 minutes. Then, slide the chicken off the skewers.
Divide your cooked rice or quinoa between four meal prep containers. Top each with the cooked chicken, cherry tomatoes, diced cucumber, and red onion.
Add a generous dollop of tzatziki sauce to each container or keep it in a small separate cup. Don’t forget a lemon wedge on the side for an extra fresh squeeze before eating!

My Top Tips for Success

Squeeze that cucumber dry! For the tzatziki, getting as much water out of the grated cucumber as possible is what keeps your sauce thick and creamy, not watery.
Cut your chicken evenly. Try to make all your cubes about the same size. This makes sure they all cook at the same rate so nothing dries out.
Let the chicken rest. After cooking, give the chicken a few minutes to relax. This lets the juices settle back into the meat, keeping it moist.
Pack your tzatziki separately. If you can, store the sauce in a little container or the corner of your meal prep box. This keeps your veggies crisp and your rice perfect.

Common Mistakes to Avoid

I’ve made these so you don’t have to! Here’s what to watch for.

Marinating for too short a time. If you only marinate for 30 minutes, you’ll miss out on deep flavor and tenderness. Even two hours is good, but overnight is a game-changer.

Overcooking the chicken. Chicken breasts can go from juicy to dry quickly. Use a meat thermometer if you have one – you’re aiming for 165°F (74°C) at the thickest piece.

Not drying the cucumber for tzatziki. This is the most common tzatziki pitfall. A quick squeeze in a clean kitchen towel makes all the difference in your sauce’s texture.

NUTRITION INFORMATION

Calories: ~520 kcal
Protein: 42g
Carbohydrates: 45g
Fat: 18g
Fiber: 5g
(Note: Nutrition is estimated per serving with brown rice.)

FREQUENTLY ASKED QUESTIONS

Can I cook the chicken without skewers?

Absolutely! Skewers are fun and give that classic look, but they aren’t essential. You can just as easily cook the marinated chicken cubes in a hot skillet or on a sheet pan in the oven. They’ll taste just as amazing.

How long does this meal prep last in the fridge?

Your prepared containers will stay fresh for up to 4 days in the refrigerator. The tzatziki sauce might release a little water, but just give it a stir—it will still taste great.

Can I use chicken thighs instead of breasts?

Yes, and they’ll be even more juicy! Chicken thighs are more forgiving and have more fat. Just make sure to adjust the cooking time slightly, as they may take a minute or two longer to cook through.