Name: Greek Chicken Meal Prep Boxes with Rice and Tzatziki
Total time: 50 min
Cuisine: Greek
Ingredients: 700g skinless boneless chicken thigh fillets; 100g natural Greek yoghurt; 2 tbsp olive oil; 2 tbsp lemon juice; 3 cloves, crushed; 1 tbsp dried oregano; 1 tsp smoked paprika; 250g long grain rice; 500ml water; 1 lemon, zest only; 250g cherry tomatoes, halved; 1 cucumber, half diced for the salad; 1 red onion, thinly sliced; 60g feta, crumbled; 200g natural Greek yoghurt; 100g cucumber, grated and squeezed dry; 1 tbsp fresh mint, chopped; 1 tsp lemon juice; 1 tsp fine salt

Greek Chicken Meal Prep Boxes with Rice and Tzatziki

Oregano and yoghurt marinated chicken thighs with lemon rice, tomato and cucumber salad and cool tzatziki on the side.

Time50 min plus marinating

LevelEasy

Costabout £2.50 a head

Oven220°C (200°C fan)

Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.

Estimated nutrition per serving

752kcal
66.2gcarbs
11.3gof which sugars
21.5gfat
8.4gsaturates
70.6gprotein
5.5gfibre
2.2gsalt

A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.

4 boxes

Method

1
Mix the first 100 g yoghurt with the oil, the 2 tablespoons lemon juice, two of the garlic cloves, oregano, paprika and half the salt. Add the chicken, turn to coat and marinate in the fridge for at least 1 hour or overnight.
2
Rinse the rice, put it in a pan with the water, lemon zest and the rest of the salt and bring to the boil. Cover, cook on the lowest heat for 12 minutes, then leave covered for 10 minutes.
12 min
3
Heat the oven to 220°C (200°C fan). Lay the chicken on a lined tray, shaking off extra marinade, and roast for 20 to 25 minutes until golden at the edges and cooked through with no pink. Rest, then slice.
23 min
4
Make the tzatziki by mixing the 200 g yoghurt with the grated cucumber, the last garlic clove, mint and 1 teaspoon lemon juice. Season to taste.
5
Dice the other half of the cucumber and toss with the tomatoes, red onion and feta.
6
Divide the rice between 4 boxes, add the chicken and salad, and pack the tzatziki in small pots. Cool before putting on lids.
7
Keep chilled for up to 3 days. Microwave the rice and chicken for 2 minutes until steaming hot all the way through, then add the cold salad and tzatziki. Cooked rice must be cooled within 1 hour and not left out. Not suitable for the freezer once assembled.