This Meal Prep Chicken Feta Bowl is a fresh, Mediterranean-inspired lunch that comes together in one round of cooking and lasts you most of the work week. Tender pan-seared chicken, fluffy quinoa, crisp cucumber, and juicy tomatoes get tied together with briny feta and a bright squeeze of lemon. It is the kind of bowl you actually look forward to opening at your desk.
About 35 minutes start to finish, including time for the quinoa to cool slightly.
Per serving (makes 4): 390 cal · 40.6g protein · 22.4g carbs · 15.3g fat
Ingredients
- 20 oz chicken breast
- 1 cup quinoa
- 1 cup chickpeas
- 1 cup cucumber
- 1 cup cherry tomatoes
- 1/2 cup feta cheese
- 2 tbsp olive oil
- 2 tbsp lemon juice
Instructions
- Cook quinoa according to package directions and let cool.
- Season diced chicken with salt and pepper, then pan-sear in olive oil until cooked through.
- Chop cucumber and halve cherry tomatoes.
- Divide quinoa, chicken, chickpeas, cucumber, and tomatoes into four containers.
- Top with crumbled feta and drizzle with lemon juice before sealing.
Meal prep & storage
Cook the quinoa and chicken in single batches, then divide everything between four airtight containers for grab-and-go lunches. Stored in the fridge, the bowls keep well for up to 4 days; for best texture, add the feta and lemon juice fresh on the day you plan to eat if you can. These bowls are not ideal for freezing since the cucumber and tomatoes lose their crunch, and they taste great cold or gently warmed in the microwave for about 90 seconds (leave the cucumber out if reheating).
Swaps
Swap the chicken breast for boneless thighs, ground turkey, or pan-seared shrimp without changing the method much. For a dairy-free version, skip the feta and toss in a handful of briny olives or a spoonful of hummus for that same salty richness. Quinoa can be traded for farro, couscous, or brown rice depending on what you have in the pantry.
A new high-protein recipe every day — get the weekly lineup by email.
Train for it: daily no-equipment workouts at TryThisWOD.