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Ground Chicken Mediterranean Meal Prep – Fresh, Fast, and Flavor-Packed

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Ground chicken: About 1.5 pounds (85–93% lean recommended).
  • Olive oil: For sautéing and drizzling.
  • Red onion: 1 medium, finely diced.
  • Garlic: 3–4 cloves, minced.
  • Spices: 1.5 tsp ground cumin, 1 tsp smoked paprika, 1 tsp dried oregano, 1/2 tsp ground coriander, 1/4 tsp cinnamon, red pepper flakes to taste, salt and black pepper.
  • Lemon: Zest and juice of 1–2 lemons.
  • Fresh herbs: 1/4 cup chopped parsley, 2 tbsp chopped dill or mint.
  • Cherry tomatoes: 1 pint, halved.
  • Cucumber: 1 large, diced (English or Persian preferred).
  • Kalamata olives: 1/3 cup, pitted and sliced.
  • Feta cheese: 1/2 cup, crumbled (optional).
  • Cooked grain base: 3 cups cooked couscous, quinoa, or brown rice (choose one).
  • Baby spinach or arugula: 3–4 cups, loosely packed.
  • Yogurt-tahini sauce: 1 cup plain Greek yogurt, 2 tbsp tahini, 1 tbsp olive oil, 1 small garlic clove grated, juice of 1/2 lemon, pinch of salt, splash of water to thin.

Method
 

  1. Cook your base. Prepare couscous, quinoa, or rice according to package directions. Fluff and season with a pinch of salt, pepper, and a drizzle of olive oil. Add lemon zest for extra brightness.
  2. Make the sauce. In a small bowl, whisk Greek yogurt, tahini, olive oil, grated garlic, lemon juice, a pinch of salt, and a splash of water until smooth and drizzleable. Adjust lemon and salt to taste.
  3. Prep the veggies. Halve cherry tomatoes and dice the cucumber. Slice olives. Crumble feta if using. Chop parsley and dill or mint.
  4. Sauté aromatics. Heat 1–2 tbsp olive oil in a large skillet over medium heat. Add diced red onion with a pinch of salt and cook 3–4 minutes until softened. Stir in minced garlic and cook 30 seconds until fragrant.
  5. Cook the chicken. Add ground chicken, breaking it up with a spatula. Season with cumin, smoked paprika, oregano, coriander, cinnamon, red pepper flakes, 1 tsp salt, and black pepper. Cook 6–8 minutes until no longer pink and lightly browned in spots.
  6. Finish with lemon and herbs. Turn off heat. Stir in lemon zest, juice to taste, parsley, and dill/mint. Adjust seasoning. The chicken should taste bright and well-seasoned.
  7. Dress the greens (optional). Toss spinach or arugula with a light drizzle of olive oil, a squeeze of lemon, and a pinch of salt. This adds flavor and helps greens hold up.
  8. Assemble. Divide grain base into four meal prep containers. Top with dressed greens, a generous scoop of spiced chicken, tomatoes, cucumber, olives, and feta. Drizzle or pack the yogurt-tahini sauce on the side.
  9. Cool and store. Let containers cool uncovered for 10–15 minutes, then seal and refrigerate.