Quick Recipe Version (TL;DR)

Yield: 4 meal-prep bowls
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour 10 minutes

Quick Ingredients

Quinoa: 1 cup dry quinoa, 2 cups water, 1/2 tsp kosher salt
Chicken: 1 1/2 lb boneless skinless chicken thighs or breasts, 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp lemon zest, 3 garlic cloves (minced), 2 tsp dried oregano, 1 1/2 tsp kosher salt, 1/2 tsp black pepper
Roasted chickpeas: 1 (15 oz) can chickpeas, 1 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp garlic powder, 1/2 tsp kosher salt
Pickled onions: 1 medium red onion, 1/2 cup red wine vinegar, 1/2 cup water, 1 tbsp granulated sugar, 1 1/2 tsp kosher salt
Cucumber-tomato salad: 1 English cucumber, 2 cups cherry tomatoes, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1/2 tsp kosher salt, 1/4 tsp black pepper, 1/4 cup chopped parsley
Tzatziki: 1 cup plain Greek yogurt, 1/2 cucumber (grated and squeezed dry), 1 tbsp lemon juice, 1 tbsp olive oil, 1 small garlic clove (finely grated), 2 tbsp chopped dill, 1/2 tsp kosher salt

Do This

1) Start quick pickled onions (bring vinegar, water, sugar, salt to a simmer; pour over sliced onion; sit 20 minutes).
2) Marinate chicken 20 minutes (or up to overnight) with lemon, oregano, garlic, olive oil, salt, pepper.
3) Cook quinoa: 1 cup quinoa + 2 cups water + salt; simmer covered 15 minutes; rest 5 minutes; fluff.
4) Roast chickpeas at 425°F for 25–30 minutes until crisp, shaking once.
5) Mix tzatziki and cucumber-tomato salad while everything cooks.
6) Grill chicken over medium-high heat (about 425°F grill surface) to 165°F internal; rest 5 minutes; slice.
7) Assemble bowls: quinoa, sliced chicken, salad, chickpeas, pickled onions, tzatziki drizzle.

Why You’ll Love This Recipe

Bright, fresh flavors: lemon, oregano, crunchy cucumbers, and tangy tzatziki keep every bite lively.
Meal-prep friendly: components hold well for several days and assemble quickly.
Great texture mix: fluffy quinoa, juicy chicken, crisp salad, and crunchy roasted chickpeas.
Customizable: easy to swap proteins, add feta, or make it vegetarian.

Grocery List

Produce: 2 lemons, 1 English cucumber (plus 1/2 cucumber for tzatziki, or grab 2 total), 1 pint cherry tomatoes, 1 medium red onion, fresh dill, fresh parsley, garlic
Dairy: plain Greek yogurt
Pantry: quinoa, canned chickpeas (15 oz), olive oil, red wine vinegar, granulated sugar, dried oregano, garlic powder, kosher salt, black pepper

Full Ingredients

Quinoa Base

1 cup (170 g) dry quinoa, rinsed well and drained
2 cups (480 ml) water
1/2 tsp kosher salt

Grilled Lemon-Oregano Chicken

1 1/2 lb (680 g) boneless, skinless chicken thighs or chicken breasts
3 tbsp (45 ml) extra-virgin olive oil
2 tbsp (30 ml) fresh lemon juice (from about 1 large lemon)
1 tbsp finely grated lemon zest (about 1 large lemon)
3 garlic cloves, minced (about 1 tbsp)
2 tsp dried oregano
1 1/2 tsp kosher salt
1/2 tsp freshly ground black pepper

Roasted Chickpeas

1 (15 oz / 425 g) can chickpeas, rinsed and drained
1 tbsp (15 ml) extra-virgin olive oil
1 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp kosher salt

Quick Pickled Red Onions

1 medium red onion, thinly sliced
1/2 cup (120 ml) red wine vinegar
1/2 cup (120 ml) water
1 tbsp (12 g) granulated sugar
1 1/2 tsp kosher salt

Cucumber-Tomato Salad

1 English cucumber, diced (about 2 cups)
2 cups (about 300 g) cherry tomatoes, halved
2 tbsp (30 ml) extra-virgin olive oil
1 tbsp (15 ml) red wine vinegar
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 cup (15 g) fresh parsley, chopped

Tzatziki Drizzle

1 cup (240 g) plain Greek yogurt (2% or whole)
1/2 cucumber (about 150 g), grated on the large holes of a box grater
1 tbsp (15 ml) fresh lemon juice
1 tbsp (15 ml) extra-virgin olive oil
1 small garlic clove, finely grated
2 tbsp (6 g) fresh dill, chopped
1/2 tsp kosher salt

Optional Garnishes (Nice for Serving)

Lemon wedges
Extra chopped dill or parsley
Crumbled feta (about 1/3 cup / 50 g)

Step-by-Step Instructions

Step 1: Make the quick pickled red onions

Thinly slice the red onion and place it in a heat-safe bowl or a pint-sized jar.

In a small saucepan, combine 1/2 cup red wine vinegar, 1/2 cup water, 1 tbsp sugar, and 1 1/2 tsp kosher salt. Bring to a simmer over medium heat (you’re just dissolving the sugar and salt; no need for a full boil), about 2–3 minutes.

Carefully pour the hot brine over the onions. Press onions down so they’re mostly submerged. Let sit at room temperature for 20 minutes, stirring once halfway through. (You can refrigerate after they cool.)

Step 2: Marinate the chicken

In a medium bowl or zip-top bag, mix 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp lemon zest, 3 minced garlic cloves, 2 tsp dried oregano, 1 1/2 tsp kosher salt, and 1/2 tsp black pepper.

Add the chicken and turn to coat well. Marinate for 20 minutes at room temperature (or refrigerate up to 24 hours; if chilled, let it sit out for 10 minutes before grilling for more even cooking).

Step 3: Cook the quinoa

Add the rinsed quinoa, 2 cups water, and 1/2 tsp kosher salt to a medium saucepan. Bring to a boil over high heat.

Once boiling, reduce heat to low, cover, and simmer for 15 minutes. Turn off the heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside (uncovered) so it can cool slightly for meal prep.

Step 4: Roast the chickpeas until crisp

Heat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper for easier cleanup.

Dry the chickpeas very well using paper towels or a clean kitchen towel (the drier they are, the crispier they get). Toss chickpeas with 1 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp garlic powder, and 1/2 tsp kosher salt.

Roast for 25–30 minutes, shaking the pan and stirring once around the 15-minute mark, until the chickpeas look golden and feel crunchy when cooled for a minute or two.

Step 5: Make the tzatziki

Grate 1/2 cucumber into a bowl. Squeeze out as much liquid as possible (use your hands, or wrap it in a clean towel and wring). This step keeps tzatziki thick and drizzle-friendly.

Stir together 1 cup Greek yogurt, the squeezed cucumber, 1 tbsp lemon juice, 1 tbsp olive oil, 1 grated garlic clove, 2 tbsp chopped dill, and 1/2 tsp kosher salt. Taste and adjust salt or lemon if needed.

Step 6: Grill the lemon-oregano chicken

Preheat an outdoor grill (or grill pan) to medium-high heat, about 425°F at the grates. Lightly oil the grill grates.

Remove chicken from the marinade, letting excess drip off. Grill chicken until nicely browned and cooked through, flipping once:

Chicken thighs: about 5–7 minutes per side
Chicken breasts: about 6–8 minutes per side (depending on thickness)

Cook to an internal temperature of 165°F (74°C) in the thickest part. Transfer to a plate and rest for 5 minutes, then slice into strips.

Step 7: Toss the cucumber-tomato salad and assemble bowls

In a bowl, toss diced cucumber, halved cherry tomatoes, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1/2 tsp kosher salt, 1/4 tsp black pepper, and chopped parsley.

Build each bowl with:

Quinoa: about 3/4 cup cooked quinoa
Chicken: about 4–5 oz sliced grilled chicken
Salad: about 1/2 cup
Roasted chickpeas: about 1/4 cup
Pickled red onions: a generous spoonful
Tzatziki: drizzle 2–3 tbsp over the top

Finish with extra dill/parsley and a lemon wedge if you like.

Pro Tips

Dry the chickpeas thoroughly: moisture is the enemy of crispness. Pat dry for at least 1–2 minutes.
Keep tzatziki thick: squeezing the grated cucumber well prevents watery sauce by day 2 or 3.
For juicy chicken: pull it right at 165°F and rest 5 minutes before slicing.
Meal-prep texture hack: store roasted chickpeas separately so they stay crunchy; add just before eating.
Quinoa upgrade: swap the water for 2 cups low-sodium chicken broth for extra savory flavor.

Variations

Vegetarian: skip the chicken and double the roasted chickpeas, or add roasted zucchini and bell pepper.
Mediterranean extra: add 1/3 cup (50 g) crumbled feta and a handful of kalamata olives.
Spicy: add 1/4 tsp crushed red pepper flakes to the chicken marinade and a pinch to the chickpeas.

Storage & Make-Ahead

For the best meal-prep results, store components separately in airtight containers in the refrigerator:

Quinoa: up to 4 days
Grilled chicken: up to 4 days
Cucumber-tomato salad: best within 2 days (it releases liquid as it sits)
Tzatziki: up to 4 days
Pickled red onions: up to 2 weeks
Roasted chickpeas: best within 2 days for crunch (store at room temperature loosely covered; if refrigerated they soften)

To serve: eat cold, or warm the quinoa and chicken in the microwave for 60–90 seconds, then top with the cold salad, onions, chickpeas, and tzatziki.

Nutrition (per serving)

Approximate, will vary by brand and exact portions: 650 calories, Protein: 48 g, Carbohydrates: 58 g, Fat: 25 g, Fiber: 10 g, Sodium: 950 mg

Greek Chicken Quinoa Bowls with Tzatziki and Roasted Chickpeas