Juicy lemon-oregano chicken strips served over fluffy brown rice with charred bell peppers, tomatoes, crumbled feta and a cool herby tzatziki. Bright Mediterranean flavors and a mix of tender, roasted and creamy textures that reheat well for weekday meals.
Tray-Ready Greek Chicken for Busy Weeknights
Juicy lemon-oregano chicken, charred peppers and tomatoes, fluffy brown rice and cool tzatziki — all staged into freezer-friendly trays that make weekday dinners effortless.
Think of this as your Mediterranean shortcut for the week: bright, citrusy chicken strips and roasted vegetables packed over brown rice so each meal hits a balance of tender, roasted and creamy textures. The lemon, garlic and dried oregano marinade gives the chicken bright savory notes while crumbled feta and a cool herby tzatziki add that classic tangy finish. It’s the kind of lunch you actually look forward to reheating.
A few smart steps make the tray build work: trim and slice breasts into 1-inch strips so they cook quickly and evenly, then marinate for 10–15 minutes (or up to 2 hours) to keep everything juicy. Roast the peppers and onions at 425°F until they begin to caramelize; add cherry tomatoes after 10 minutes so they pop but don’t collapse. Chicken goes on its own sheet for 12–15 minutes until it’s lightly browned and reaches 165°F.
These trays are made to store and reheat. Portion rice on the bottom, top with chicken and vegetables, sprinkle feta, and pack tzatziki on the side to preserve its cool creaminess. Microwave reheats beautifully (about 90–120 seconds depending on wattage) or warm in a 350°F oven for 10–12 minutes if you prefer oven-crisped edges.
Small swaps keep things interesting: stir chopped cucumber or olives into the rice, add a squeeze of lemon before serving, or swap plain Greek yogurt for tzatziki if short on time. Yields four meal-prep trays — perfect for weekday lunches or easy dinners that feel anything but boring.
Ingredients
How to Make Batch Greek Chicken Meal Prep Trays
- Trim any fat from the chicken and slice each breast into 1-inch strips; place in a bowl.
- Whisk 2 tablespoons olive oil, juice from half the lemon (about 2 tablespoons), 3 minced garlic cloves, dried oregano, salt, and pepper; pour over the chicken, toss to coat, and let marinate at room temperature for 10–15 minutes (or up to 2 hours in the fridge).
- Preheat the oven to 425°F and line two rimmed baking sheets with foil or parchment; toss sliced red peppers and onion with 1 tablespoon olive oil and a pinch of salt and pepper, spread on one sheet, and roast for 20 minutes.
- After the vegetables have roasted 10 minutes, add the cherry tomatoes to the sheet and continue roasting; while the vegetables roast, arrange the marinated chicken strips on the second sheet in a single layer and roast 12–15 minutes until the chicken reaches 165°F and has light browning.
- While the chicken roasts, make the tzatziki by grating the cucumber, squeezing out excess liquid in a clean towel, and stirring it into Greek yogurt with 1 minced garlic clove, 1 tablespoon chopped fresh dill, 1 teaspoon olive oil, a squeeze of lemon, and a pinch of salt and pepper; refrigerate until assembly.
- If your brown rice is cold, warm it briefly in the microwave or on the stove with a splash of water; fluff with a fork and divide the rice evenly among four meal-prep containers.
- Divide the roasted vegetables and chicken among the containers on top of the rice, sprinkle each portion with crumbled feta and Kalamata olives, and add a spoonful of tzatziki to each container or pack it in a small separate cup.
- Garnish with the remaining chopped dill and a lemon wedge for squeezing; refrigerate in airtight containers for up to 4 days and reheat in the microwave 90–120 seconds or until hot.
Recipe Card
Batch Greek Chicken Meal Prep Trays
Juicy lemon-oregano chicken strips served over fluffy brown rice with charred bell peppers, tomatoes, crumbled feta and a cool herby tzatziki. Bright Mediterranean flavors and a mix of tender, roasted and creamy textures that reheat well for weekday meals.
- Prep
- 20 min
- Cook
- 35 min
- Servings
- 4
Ingredients
Instructions
- Trim any fat from the chicken and slice each breast into 1-inch strips; place in a bowl.
- Whisk 2 tablespoons olive oil, juice from half the lemon (about 2 tablespoons), 3 minced garlic cloves, dried oregano, salt, and pepper; pour over the chicken, toss to coat, and let marinate at room temperature for 10–15 minutes (or up to 2 hours in the fridge).
- Preheat the oven to 425°F and line two rimmed baking sheets with foil or parchment; toss sliced red peppers and onion with 1 tablespoon olive oil and a pinch of salt and pepper, spread on one sheet, and roast for 20 minutes.
- After the vegetables have roasted 10 minutes, add the cherry tomatoes to the sheet and continue roasting; while the vegetables roast, arrange the marinated chicken strips on the second sheet in a single layer and roast 12–15 minutes until the chicken reaches 165°F and has light browning.
- While the chicken roasts, make the tzatziki by grating the cucumber, squeezing out excess liquid in a clean towel, and stirring it into Greek yogurt with 1 minced garlic clove, 1 tablespoon chopped fresh dill, 1 teaspoon olive oil, a squeeze of lemon, and a pinch of salt and pepper; refrigerate until assembly.
- If your brown rice is cold, warm it briefly in the microwave or on the stove with a splash of water; fluff with a fork and divide the rice evenly among four meal-prep containers.
- Divide the roasted vegetables and chicken among the containers on top of the rice, sprinkle each portion with crumbled feta and Kalamata olives, and add a spoonful of tzatziki to each container or pack it in a small separate cup.
- Garnish with the remaining chopped dill and a lemon wedge for squeezing; refrigerate in airtight containers for up to 4 days and reheat in the microwave 90–120 seconds or until hot.
Nutrition
- Carbohydrates
- 46
- Saturated Fat
- 4
- Sodium
- 1050
- Fiber
- 4.5
- Unsaturated Fat
- 25
- Protein
- 47
- Fat
- 29
- Cholesterol
- 130
- Trans Fat
- 0
- Calories
- 660
- Sugar
- 4