Greek Chicken Pasta Salad Meal Prep Bowls
These grab-and-go bowls rely on a simple chef’s trick: macerating red onions in fresh lemon juice to soften their sharp bite before building the dressing. Tossed with sturdy pasta, roasted chicken, and crisp vegetables, it’s a vibrant, satisfying lunch that holds up brilliantly in the fridge and actually tastes better on day three.
- Total Time40 minutes
- Yield4 bowls (serves 4) 1x
Ingredients
Scale
Lemon-Herb Vinaigrette & Marinade
- 1 large lemon, juiced (about 3 tbsp / 45 ml) and zested
- 1/4 cup (40 g) thinly sliced red onion
- 1/3 cup (80 ml) extra-virgin olive oil
- 2 large cloves garlic, grated or finely minced
- 1 tsp dried oregano
- 1/2 tsp kosher salt
- 1/4 tsp freshly cracked black pepper
Chicken & Pasta Salad
- 1 lb (450 g) boneless, skinless chicken breasts or thighs
- 8 oz (225 g) dried sturdy pasta (such as rotini, penne, or farfalle)
- 1 small English cucumber, quartered lengthwise and chopped
- 1 medium red bell pepper, cored and chopped
- 1 cup (150 g) cherry tomatoes, halved
- 1/3 cup (45 g) pitted Kalamata olives, halved
- 1/2 cup (75 g) crumbled feta cheese
- 1/4 cup (15 g) chopped fresh flat-leaf parsley
Instructions
- Quick-pickle the onions: In a large mixing bowl, combine the lemon juice and sliced red onion. Let sit for 10 minutes to soften the onion’s bite. Whisk in the lemon zest, olive oil, garlic, oregano, kosher salt, and black pepper until fully combined.
- Marinate and bake the chicken: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Transfer exactly 2 tablespoons of your prepared vinaigrette to a medium bowl, add the chicken, and toss to coat. Arrange the chicken on the baking sheet and roast for 18 to 22 minutes, or until cooked through and an instant-read thermometer inserted into the thickest part reads 165°F (74°C). Let rest for 5 minutes, then chop into bite-sized pieces.
- Boil the pasta: While the chicken roasts, cook the pasta in a large pot of heavily salted boiling water according to the package directions until al dente. Drain into a colander and briefly rinse under cold running water to stop the cooking process and remove excess surface starch (this keeps the pasta from clumping in the fridge). Drain very well.
- Assemble the salad: To the large bowl containing the remaining vinaigrette and onions, add the well-drained pasta, chopped chicken, cucumber, bell pepper, cherry tomatoes, Kalamata olives, feta, and parsley. Toss thoroughly until everything is evenly coated in the dressing.
- Portion for meal prep: Divide the pasta salad evenly among 4 airtight meal prep containers. Seal and refrigerate.
Notes
- Why it works: English cucumbers have thinner skins, fewer seeds, and significantly less water than standard slicing cucumbers, preventing the pasta salad from turning watery or soggy as it sits in the fridge all week.
- Storage & Serving: These bowls will keep in airtight containers in the refrigerator for up to 4 days. Serve chilled or allow the container to sit at room temperature for 15 minutes before eating to let the olive oil loosen up.
Nutrition (per serving — estimates)
Calories: 580 | Total Carbs: 49g (Fiber: 4g, Sugar: 5g) | Fat: 27g (Saturated: 5g) | Protein: 33g | Sodium: 440mg
Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Baked
- Cuisine: Mediterranean-Inspired American
Nutrition
- Serving Size: 1 meal prep bowl
- Calories: 580
- Sugar: 5g
- Sodium: 440mg
- Fat: 27g
- Saturated Fat: 5g
- Carbohydrates: 49g
- Fiber: 4g
- Protein: 33g