Spiced Chicken Meal Prep
A yogurt-based marinade instead of a straight citrus one, gentle enough to sit overnight without toughening the chicken, and it’s what actually carries the spice through the meat.
Checking for 74°C rather than judging by time alone matters here, thigh thickness varies enough that timing on its own isn’t a reliable guide.
Lemon garlic rice, a fresh salad kept dry until serving, and a cold garlic yogurt sauce round out five properly balanced bowls.
Spiced Chicken Bowl
CHICKEN · MEAL PREP · EASY
A marinade that actually does its job
Yogurt tenderises gently rather than breaking down the meat the way a straight acid marinade can, so it's forgiving enough to leave overnight for maximum flavour.
Keeping the salad dry and dressing it fresh just before eating means it stays crisp through the whole week, not soggy by day two.
With 53g of protein a serving and a genuinely fresh-tasting yogurt sauce, this holds up as a proper meal prep option all week.
High Protein Spiced Chicken Bowl
Ingredients
Grilled Chicken Thighs
- 1 kg Chicken Thigh Boneless & Skinless
- 50 g High Protein Yogurt
- 15 ml Olive Oil
- ¼ Lemon Juiced
- 3 Garlic Cloves Grated
- 4 g Smoked Paprika
- 4 g Ground Cumin
- 2 g Dried Oregano
- 2 g Ground Coriander
- Salt & Pepper
Lemon Garlic Rice
- 300 g Basmati Rice Washed
- 600 g Cold Water
- 10 ml Olive Oil
- 2 Garlic Cloves Grated
- ¼ Lemon Juiced
- Salt
Salad
- 100 g Rommaine (Cos) Lettuce
- 200 g Cherry Tomatoes Halved
- ½ Cucumber Diced
- ½ Red Onion Sliced
- 15 ml Olive Oil
- 15 ml Lemon Juice or Red Wine Vinegar
- Salt & Pepper
High-Protein Garlic Yogurt Sauce
- 180 g High Protein Yogurt
- 1 Garlic Clove Grated
- ¼ Lemon Juiced
- Salt & Pepper
Method
Chicken
- In a large bowl, whisk together the yogurt, olive oil, lemon juice, garlic, and spices. Add the chicken thighs and toss until well-coated.
- Cover and marinate in the fridge for at least 2 hours or overnight. Grill the chicken on a hot skillet, grill pan, or BBQ for 5–6 minutes per side, or until it is nicely charred and cooked through (internal temperature of 74°C). Let rest for 5 minutes, then slice into strips for serving.
Rice
- In a pot, heat the olive oil and lightly sauté the garlic until fragrant. Add the rice and stir to coat in the oil. Pour in the water or stock and season with salt. Bring to a boil, then reduce the heat to low. Cover and cook for 12 minutes until the rice is fluffy and the liquid is absorbed. Remove from heat, let sit covered for 4 minutes, then fluff with a fork. Stir in lemon zest and juice.
Salad
- Add the lettuce, tomato, cucumber, and onion to a large bowl. Just before serving, drizzle with olive oil and lemon juice. Season with salt and pepper and toss to coat. For meal prep, store the salad dry and dress it right before eating to avoid sogginess.
Yogurt Sauce
- Combine all ingredients in a bowl and mix until smooth. Adjust seasoning to taste. Keep refrigerated and serve cold.
Why use a yogurt-based marinade instead of just lemon juice?⌄
Yogurt is gentle enough to marinate for hours or overnight without toughening the meat, unlike a straight citrus marinade where too long can actually firm up the surface.
Can I cook the chicken in the oven instead of on a grill or skillet?⌄
Yes, bake at 200°C (400°F) for around 20 to 25 minutes, checking it reaches 74°C internally. You'll miss some of the char from grilling, but the flavour still comes through.
Why keep the salad separate instead of storing it dressed?⌄
Dressed lettuce and tomato go soggy fast. Storing it dry and adding the oil and lemon juice just before eating keeps everything crisp through the week.
Can I freeze the garlic yogurt sauce?⌄
It's not recommended, plain yogurt-based sauces tend to split once thawed. Keep it in the fridge instead, it'll last up to 4 days there.
