Meal Prep Greek Chicken Salad with Homemade Tzatziki

In a medium bowl, combine 3 Tbsp extra-virgin olive oil, juice of 1 lemon (about 3 Tbsp), 2 tsp red-wine vinegar, 2 minced garlic cloves, 1 tsp dried oregano, ¾ tsp kosher salt, and a few cracks of black pepper. The acid helps tenderize the chicken while the oil carries fat-soluble oregano flavor into every fiber. Don’t skip the vinegar—its subtle sharpness mirrors the dressing you’ll taste in the finished salad.

Place 1.5 lb (about 680 g) chicken in a zip-top bag, pour marinade over, seal, and massage gently to coat. Let rest on the counter while you preheat the oven to 425 °F (220 °C). A speedy 15-minute counter marinate equals two hours in the fridge thanks to room-temperature absorption, but you can refrigerate up to 24 hours for deeper flavor.

Line a rimmed sheet with parchment for zero sticking. Arrange chicken in a single layer, allowing excess marinade to drip off but don’t wipe it completely—those oily herbs become crispy bits. Bake 18–22 min (internal temp 165 °F / 74 °C). Broil the last 2 min for caramelized edges. Rest 5 min before slicing to keep juices locked in.

While the chicken roasts, grate 1 Persian cucumber on the fine side of a box grater. Squeeze firmly in a clean towel until almost dry; excess water is tzatziki’s enemy. In a bowl, whisk together 1 cup Greek yogurt, cucumber, 1 Tbsp lemon juice, 1 Tbsp red-wine vinegar, 1 grated garlic clove, 2 Tbsp chopped dill, 1 Tbsp chopped parsley, ½ tsp kosher salt, and a crack of black pepper. Drizzle 1 Tbsp olive oil on top, stir just to marble. Refrigerate at least 10 min so flavors meld.

Rinse ¾ cup quinoa under cold water until the water runs clear—this removes bitter saponins. Combine with 1 ½ cups water and a pinch of salt in a small pot. Bring to a boil, reduce to low, cover, and simmer 15 min. Remove from heat, keep covered 5 min, then fluff with a fork. Spread on a plate to cool quickly and prevent clumping.

Halve 1 pint cherry tomatoes, thinly slice ½ red onion (soak in ice water 5 min to tame bite), dice 2 Persian cucumbers, and chop 1 cup parsley leaves. Pat everything dry with paper towels—moisture is the enemy of a crisp, meal-preppable salad.

In a large mixing bowl, combine cooled quinoa, ½ cup Kalamata olives (halved), ½ cup crumbled feta, and all the prepped veg. Drizzle with 2 Tbsp olive oil and juice of ½ lemon, season with ½ tsp salt and plenty of cracked pepper. Toss gently to avoid bruising tomatoes.

Divide salad among five 3-cup glass containers. Top each with 3–4 oz sliced chicken. Spoon ¼ cup tzatziki into 2-oz leak-proof dipping cups and nest on top. Seal lids, label, and refrigerate up to 5 days. When ready to eat, simply fold the tzatziki through the salad for a creamy, crave-worthy lunch that tastes like you just chopped everything fresh.