Healthy & Delicious Greek Chicken Salad Bowls: Your Ultimate Easy Meal Prep Recipe
Are you searching for a vibrant, wholesome, and incredibly flavorful dinner idea or a brilliant solution for your weekly lunch meal prep? Look no further! These Greek Chicken Salad Bowls are not only remarkably easy to assemble but also burst with authentic Mediterranean flavors that will leave your taste buds delighted. With minimal preparation time, you can have this delightful meal on your table in under 30 minutes, or you can incorporate it into your Sunday meal prep routine and savor delicious Greek chicken salads throughout the entire week.
This recipe is designed to yield four generous servings, making it perfect for families or for planning ahead. For those tracking their intake, each serving is approximately 6 points on WW, offering a fantastic balance of nutrients and taste without compromising your health goals. Dive into the fresh, crisp textures and savory marinated chicken that define this incredible bowl.
Why You’ll Love These Greek Chicken Salad Bowls
There’s a multitude of reasons why this Greek chicken salad recipe will quickly become a staple in your kitchen. Beyond its enticing flavors, it offers a wealth of practical benefits:
- Effortless Preparation: With simple steps and readily available ingredients, this recipe minimizes your time in the kitchen, allowing you more time to enjoy your meal.
- Nutrient-Packed: Loaded with lean protein from chicken, healthy fats from avocado and olive oil, and a vibrant array of fresh vegetables, these bowls are a powerhouse of essential nutrients.
- Incredibly Flavorful: The combination of tender, herb-marinated chicken with crisp vegetables, tangy feta, and a bright lemon-herb dressing creates a truly satisfying culinary experience.
- Perfect for Meal Prep: Its components can be prepared in advance and assembled fresh, making it an ideal choice for healthy lunches on busy weekdays.
- Highly Customizable: Feel free to adjust the vegetables or add your favorite Greek-inspired ingredients to make it your own.
- Weight Watchers Friendly: With just 6 WW points per serving, it’s a delicious option that aligns with mindful eating plans.
Key Ingredients Spotlight
The magic of these Greek Chicken Salad Bowls lies in the freshness and quality of its ingredients. Each component plays a crucial role in delivering that authentic Mediterranean taste:
- Chicken: Boneless, skinless chicken breasts are a lean protein choice, perfectly seasoned with a blend of dried oregano, basil, thyme, salt, pepper, and paprika for a savory, aromatic flavor.
- Fresh Vegetables: Crisp cucumber, juicy cherry tomatoes, pungent red onion, vibrant red and green bell peppers, and creamy avocado form the heart of the salad, offering a delightful crunch and a spectrum of vitamins.
- Briny Accents: Black olives provide a rich, salty counterpoint, while crumbled feta cheese adds a signature tangy, creamy finish that is quintessential to Greek cuisine.
- Homemade Dressing: A simple yet powerful dressing crafted from fresh lemon juice, red wine vinegar, olive oil, Dijon mustard, and minced garlic binds all the flavors together, enhancing the freshness of the vegetables and the savoriness of the chicken.
Important Notes for Best Results
To ensure your Greek Chicken Salad Bowls are nothing short of spectacular, consider these helpful tips:
- Customize Your Veggies: While our recipe calls for a specific mix, the beauty of a salad lies in its versatility. Feel free to incorporate any extra vegetables you adore, such as spinach, kalmata olives, artichoke hearts, or even roasted zucchini, to truly make this salad your own.
- Chicken Portioning: We recommend using two large boneless, skinless chicken breasts, ideally weighing around 10 ounces each (raw weight), to adequately top four salads. If your chicken breasts are smaller, or if you prefer a more protein-rich meal, you might want to use three or more breasts to achieve the desired serving size and satisfaction.
- Meal Prep Strategy: For optimal freshness and texture when meal prepping, we highly recommend dicing all your vegetables and preparing the chicken and dressing ahead of time. However, to prevent sogginess and maintain crispness, do not mix the vegetables with the dressing or add the feta cheese until you are absolutely ready to serve. Store components separately in airtight containers in the refrigerator.
- Dressing Longevity: The homemade dressing can be prepared in advance and stored in a sealed jar or container in the refrigerator for up to 5-7 days. Always give it a good shake or whisk thoroughly before each use to re-emulsify the ingredients and ensure all flavors are well combined.
- Feta Finish: For the best visual appeal and to maintain its distinct texture, add the crumbled feta cheese to your salad bowls right before serving, after the dressing has been tossed with the vegetables. This prevents it from becoming too soft or dissolving into the dressing.
- Advance Chicken Preparation: The cooked chicken can be diced or sliced and stored in an airtight container in the refrigerator for easy assembly throughout the week. For even longer storage and ultimate meal prep convenience, you can cook extra chicken, dice it, and freeze it in single-serving portions. Thaw it overnight in the refrigerator or microwave quickly when ready to use, providing a ready-to-go protein for various meals.
Easy Greek Chicken Salad Bowls
Ingredients
- 2 large boneless skinless chicken breasts (approximately 10oz each, raw)
- 1/2 tbsp olive oil, for brushing chicken
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- Pinch of salt & freshly ground black pepper
- 1/4 tsp paprika
- 1 garlic clove, minced (for chicken rub)
For the Salad
- 1 large cucumber, peeled and diced
- 1 pint of cherry or grape tomatoes, halved
- 1/2 cup diced red onion
- 1/3 cup each of red bell pepper & green bell pepper, diced
- 1 ripe avocado, peeled, pitted, and diced
- 1/2 cup black olives (or Kalamata), sliced
- 1/2 cup light feta cheese, crumbled
For the Zesty Greek Dressing
- 2 tbsp freshly squeezed lemon juice
- 2 tbsp red wine vinegar
- 1 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- 1 garlic clove, minced (for dressing)
- 1 tsp dried oregano
- Pinch of salt & freshly ground black pepper (to taste)
Instructions
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Begin by preheating your oven to 425°F (220°C). As the oven heats, line a baking sheet with aluminum foil for easy cleanup. This initial step sets the stage for perfectly baked chicken.
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In a small bowl, combine the dry seasonings for the chicken rub: dried oregano, dried thyme, dried basil, a generous pinch of salt and freshly ground black pepper, paprika, and one minced garlic clove. Mix these spices thoroughly to create a fragrant and flavorful blend.
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Take each boneless, skinless chicken breast and lightly brush both sides with a little olive oil. This helps the seasonings adhere and promotes even browning. Afterward, generously sprinkle the prepared seasoning rub evenly over both sides of the chicken breasts, ensuring they are fully coated for maximum flavor.
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Place the seasoned chicken breasts on the prepared baking sheet and bake in the preheated oven for approximately 25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The cooking time may vary slightly depending on the thickness of your chicken breasts.
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While the chicken is roasting in the oven, take this time to prepare all the fresh vegetables for your salad. Dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and chop the red and green bell peppers. Prepare the avocado by peeling, pitting, and dicing it, and slice the olives. Remember to set aside the crumbled feta cheese; it will be added later.
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In a separate small bowl, whisk together all the ingredients for the zesty Greek dressing: fresh squeezed lemon juice, red wine vinegar, extra virgin olive oil, Dijon mustard, minced garlic clove, dried oregano, and a pinch of salt and pepper. Mix until well combined and emulsified. Once ready to serve, pour this delightful dressing over your diced vegetables and gently toss to ensure every piece is coated with flavor.
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Once the chicken is fully cooked, carefully remove it from the oven and let it rest for a few minutes before slicing or dicing it into strips or cubes. This resting period helps retain the juices, ensuring tender and moist chicken. Divide the dressed salad vegetables among four serving bowls, then generously top each bowl with the sliced or diced Greek chicken and finally, sprinkle with the crumbled feta cheese. Serve immediately and enjoy!
Notes
Personal Points- 4-8 depending on your 0PP foods
Smart Points- blue/purple- 6 using WW calculator
Smart Points- green- 8 using a WW calculator
Points Plus- 8 using a PP calculator
Nutritional info per serving *1/4 serving of the chicken, 1/4 serving of the salad with dressing.. Calories 329…Fat 14g…Sat fat 3g…Carbs 12.7g…Fiber 6g…Sugar 5g… Protein 32g using My Fitness Pal *this includes all ingredients
Additional Info
Health Benefits of Greek Chicken Salad Bowls
Beyond being incredibly delicious, these Greek Chicken Salad Bowls are packed with health benefits, making them an excellent choice for a balanced diet. Chicken breasts offer a fantastic source of lean protein, essential for muscle repair, growth, and satiety. This helps keep you feeling full and energized throughout the day. The generous amount of fresh vegetables, including cucumbers, tomatoes, and bell peppers, provides a rich array of vitamins, minerals, and dietary fiber. Fiber is crucial for digestive health and can help manage blood sugar levels.
Avocado contributes healthy monounsaturated fats, which are known to support heart health and can aid in the absorption of fat-soluble vitamins. Olive oil in both the chicken preparation and the dressing is another cornerstone of the Mediterranean diet, offering similar cardiovascular benefits. Furthermore, the herbs and garlic not only elevate the flavor profile but also contain antioxidants and anti-inflammatory compounds. Feta cheese, while adding a delightful tang, also provides calcium for bone health. This combination creates a meal that is both satisfying and incredibly nourishing, promoting overall well-being.
Customization and Serving Suggestions
One of the joys of this Greek Chicken Salad Bowl recipe is its adaptability. Here are some ideas to customize your bowl and serving suggestions:
- Add Grains: For a more substantial meal, especially if you’re not on a low-carb diet, consider adding a base of cooked quinoa, brown rice, or even a handful of whole-wheat couscous to your bowl. This will add complex carbohydrates and additional fiber.
- Alternative Proteins: Not a fan of chicken or looking for variety? Grilled shrimp, chickpeas, or even a firm white fish like cod or tilapia would work wonderfully. For a vegetarian option, grilled halloumi cheese or extra chickpeas make a great substitute for chicken.
- Boost the Greens: While the recipe focuses on a chunky salad, you can always add a bed of mixed greens, romaine lettuce, or baby spinach to increase your leafy vegetable intake.
- Extra Herbs: Fresh herbs can make a huge difference. Garnish your bowls with fresh dill, mint, or parsley for an extra burst of aromatic flavor.
- Spice it Up: If you enjoy a little heat, a pinch of red pepper flakes in the dressing or sprinkled over the chicken rub can add a nice kick.
- Serve as a Wrap or Pita: Instead of a bowl, spoon the Greek chicken salad mixture into warm whole-wheat pita bread or large lettuce cups for a delicious and portable meal.
Storing Your Greek Chicken Salad Bowls for Optimal Freshness
Effective meal prep ensures you have healthy, delicious meals ready to go, and this Greek Chicken Salad is perfectly suited for it. To keep your ingredients fresh and your salad vibrant throughout the week, proper storage is key:
- Chicken: Once cooked and cooled, slice or dice the chicken and store it in an airtight container in the refrigerator for up to 3-4 days. For longer storage, cooked chicken can be frozen for up to 2-3 months. Thaw in the refrigerator before use.
- Vegetables: Dice all your salad vegetables (cucumber, tomatoes, peppers, onion, olives) and store them together in a large airtight container. Keeping them unmixed with the dressing will prevent them from becoming soggy. They will stay crisp in the refrigerator for up to 3-4 days. Avocado, however, should be cut and added just before serving to prevent browning. If you must pre-cut avocado, toss it with a little lemon juice to slow oxidation and store in an airtight container with a piece of plastic wrap pressed directly onto its surface.
- Dressing: Prepare the dressing and store it separately in a small, sealed jar or container in the refrigerator. It will last for up to a week. Always shake well before using.
- Assembly for Meal Prep: For daily lunches, portion out your vegetables into individual containers. Add the pre-cooked chicken. Pack the dressing and feta cheese in separate small containers. When ready to eat, simply combine the components, toss with dressing, and add the feta. This method keeps everything fresh and ensures a delicious, crisp salad every time.
Conclusion
These Healthy & Delicious Greek Chicken Salad Bowls offer the perfect blend of convenience, flavor, and nutrition. Whether you’re aiming for a quick and wholesome dinner or meticulously planning your weekly meals, this recipe delivers on all fronts. With its vibrant array of fresh vegetables, succulent herb-marinated chicken, and a zesty homemade dressing, it truly embodies the essence of healthy Mediterranean eating. Enjoy the simplicity and exquisite taste that makes this dish an instant favorite for anyone seeking a light yet satisfying meal. Get ready to elevate your culinary game with a bowl full of goodness!