Description
A simple, gluten-free meal prep recipe featuring juicy roasted chicken thighs, fluffy quinoa, fresh veggies, and creamy homemade tzatziki sauce. Perfect for busy weeks and stays fresh for up to 5 days.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs
- 1.5 cups plain Greek yogurt (full fat)
- 1 large English cucumber
- 1 cup crumbled feta cheese
- 1 medium red onion, diced
- 1 cup dry white quinoa
- 1.5 cups cherry tomatoes, halved
- 3 tbsp extra virgin olive oil
- 2 lemons (one juiced, one for wedges)
- 2 tbsp fresh dill, chopped (or 2 tsp dried)
- 4 cloves garlic, minced
- 1 tsp dried oregano
- Salt and black pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line two sheet pans with parchment paper.
- Grate the cucumber and place it in a coffee filter or cheesecloth. Sprinkle with 1/2 tsp salt, let sit for 5 minutes, then squeeze tightly to remove all excess liquid.
- In a medium bowl, combine the squeezed cucumber, Greek yogurt, 2 minced garlic cloves, 1 tbsp lemon juice, 1 tbsp fresh dill, and 1/2 tsp salt. Stir well, cover, and refrigerate.
- In a large bowl, toss chicken thighs with 2 tbsp olive oil, juice of one lemon, 2 minced garlic cloves, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper.
- Place chicken thighs in a single layer on the prepared sheet pans. Roast for 20-25 minutes until internal temperature reaches 165°F (74°C). Rotate pans halfway through.
- Rinse 1 cup quinoa under cold water. In a saucepan, combine quinoa with 2 cups water and 1/2 tsp salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and cool completely.
- Dice red onion and halve cherry tomatoes. Whisk 1 tbsp olive oil, 1 tsp lemon juice, salt, and pepper to make a vinaigrette.
- Assemble bowls with a base of quinoa, topped with roasted chicken, chilled tzatziki, tomatoes, onions, and feta. Drizzle with vinaigrette.
- Store in airtight containers in the refrigerator for up to 5 days.
Notes
Ensure the cucumber is thoroughly squeezed to prevent watery tzatziki. Cool all components completely before assembling to prevent sogginess. Tzatziki can be stored separately to maintain texture. Do not freeze this recipe as the yogurt separates and cucumbers become mushy.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 8
- Sodium: 650
- Fat: 18
- Saturated Fat: 7
- Carbohydrates: 42
- Fiber: 5
- Protein: 35
Keywords: meal prep, greek chicken, tzatziki, gluten-free, healthy dinner, chicken thighs, quinoa bowls, high protein