Some lunches leave you feeling sluggish by the middle of the afternoon, while others give you steady energy and keep you satisfied until dinner. This 36g Protein Greek Chicken Lunch Box is exactly the kind of meal that helps me stay energized without feeling overly full. Inspired by the fresh flavors of Mediterranean cuisine, it’s packed with lean grilled chicken, crunchy cucumbers, juicy cherry tomatoes, tangy feta cheese, and cool, creamy tzatziki sauce. Every bite is refreshing, flavorful, and loaded with high-quality protein.

The first time I made this lunch box, I was looking for something different from my usual meal prep routine. I had already prepared grilled chicken for the week and wanted a lunch that felt lighter than sandwiches or rice bowls but still provided enough protein to keep me full. After gathering a few simple ingredients from my refrigerator, I realized I already had everything I needed for a Mediterranean-inspired meal. The combination was so fresh and satisfying that it immediately became one of my favorite lunches.

If your goal is building muscle, supporting workout recovery, managing your weight, or simply eating more balanced meals, this 36g Protein Greek Chicken Lunch Box fits perfectly into a high-protein lifestyle. Each serving provides 36 grams of protein while keeping carbohydrates relatively low. The lean chicken breast delivers complete protein, while feta cheese adds flavor and calcium without requiring large amounts. Fresh vegetables provide vitamins, minerals, hydration, and crunch, making every bite feel light yet satisfying.

One of my favorite things about this recipe is how convenient it is for meal prep. I usually grill several chicken breasts at the beginning of the week, chop cucumbers and tomatoes, portion the feta cheese, and prepare homemade tzatziki. Once everything is divided into meal prep containers, lunch is ready in just a few minutes every day. Having healthy meals waiting in the refrigerator makes it much easier to avoid grabbing fast food during a busy workweek.

Another reason I love this recipe is its balance of textures. The chicken is tender and juicy, the cucumbers stay crisp, the tomatoes add bursts of sweetness, the feta provides creamy saltiness, and the tzatziki ties everything together with cool, refreshing flavor. Unlike heavier lunches that rely on rich sauces, this meal feels clean, fresh, and naturally satisfying.

The Mediterranean flavors also make this recipe incredibly versatile. Some days I add olives or roasted red peppers, while other times I include fresh herbs like dill or parsley. Even though the ingredients are simple, small additions allow the recipe to feel new every time I prepare it.

Whether you’re meal prepping lunches for work, packing food for school, looking for a healthy post-workout meal, or simply trying to eat more protein throughout the day, this lunch box is an excellent choice. It’s easy to prepare, full of wholesome ingredients, and tastes just as delicious on the third day as it does on the first.

Healthy eating becomes much more sustainable when recipes are simple enough to prepare every week, and this Mediterranean-inspired lunch box is one of those dependable meals you’ll find yourself making again and again.

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Why You’ll Love This Recipe

• 🍗 Packed with 36 grams of protein per serving.
• 🥒 Fresh cucumbers add cool, refreshing crunch.
• 🍅 Cherry tomatoes provide natural sweetness and vibrant color.
• 🧀 Tangy feta cheese adds bold Mediterranean flavor.
• 🥣 Creamy tzatziki brings everything together.
• 📦 Perfect for meal prep and busy weekdays.
• ⏱ Quick to assemble with simple ingredients.
• ❄️ No reheating required.
• 💪 Great for post-workout recovery.
• 🌿 Fresh Mediterranean-inspired flavors.
• ❤️ Naturally satisfying without feeling heavy.
• 👨‍👩‍👧 Easy to customize with your favorite vegetables.

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My Personal Experience

I’ve always enjoyed Mediterranean-inspired meals because they feel both fresh and satisfying.

Whenever I travel or eat at Mediterranean restaurants, I naturally gravitate toward grilled chicken, crisp vegetables, creamy yogurt sauces, and feta cheese.

A few years ago, I realized there was no reason those flavors couldn’t become part of my regular meal prep routine.

One Sunday afternoon, after grilling several chicken breasts for the week, I looked through my refrigerator and found cucumbers, cherry tomatoes, feta cheese, and homemade tzatziki.

Instead of making another salad, I packed everything into a divided lunch container.

The next day, I opened it at lunchtime and immediately appreciated how colorful it looked.

The chicken was still juicy.

The cucumbers stayed crisp.

The tomatoes were sweet.

The feta added just enough saltiness.

And the tzatziki made every bite feel fresh.

By the end of lunch, I wasn’t just satisfied—I felt energized.

I didn’t experience the heavy feeling that sometimes comes after eating larger meals.

Since then, this lunch box has become one of my favorite warm-weather recipes.

Even during busy weeks, I know I can prepare several containers in advance and have healthy lunches ready to go.

Friends who’ve tried this meal often comment on how restaurant-quality it tastes despite using only a handful of simple ingredients.

That’s one of my favorite things about Mediterranean cooking.

Fresh ingredients don’t need much help to taste incredible.

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Required Equipment

Grill Pan or Skillet

A grill pan or heavy skillet helps create beautifully browned chicken with excellent flavor.

I personally enjoy using a cast-iron grill pan because it produces slight grill marks that make the chicken even more appetizing.

Alternative: Outdoor grill, air fryer, or nonstick skillet.

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Chef’s Knife

A sharp knife makes slicing the cooked chicken and chopping vegetables quick, safe, and precise.

Uniform pieces also create a more attractive lunch box.

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Cutting Board

Using separate cutting boards for raw chicken and vegetables helps maintain proper food safety.

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Meal Prep Containers

Divided meal prep containers are ideal for keeping the chicken, vegetables, and tzatziki neatly separated until lunchtime.

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Small Sauce Containers

Keeping the tzatziki separate prevents the vegetables from becoming watery during storage.

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Measuring Cups

Helpful for accurately portioning vegetables and cheese.

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Measuring Spoons

Useful for measuring feta cheese and tzatziki consistently.

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Tongs

Tongs make flipping chicken during cooking easy while helping preserve its juices.

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Instant-Read Thermometer

One of the most useful kitchen tools for this recipe.

It guarantees perfectly cooked chicken by ensuring it reaches 165°F (74°C) without drying out.

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Ingredients & Substitutions

Each ingredient contributes something unique, creating a balanced lunch that’s refreshing, satisfying, and naturally high in protein.

For the Chicken

5 ounces boneless, skinless chicken breast

Chicken breast serves as the primary source of lean, complete protein.

It’s naturally low in fat while providing excellent nutrition and lasting fullness.

Substitutions

• Turkey breast
• Chicken tenderloins
• Rotisserie chicken
• Leftover grilled chicken

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1 tablespoon olive oil

Helps the seasonings adhere while promoting even browning.

Substitutions

• Avocado oil
• Light olive oil

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1 teaspoon garlic powder

Adds savory depth.

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½ teaspoon onion powder

Balances the garlic with gentle sweetness.

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½ teaspoon dried oregano

Classic Mediterranean flavor that pairs perfectly with the tzatziki.

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Salt and freshly ground black pepper

Essential for bringing out the natural flavor of the chicken.

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For the Lunch Box

½ cup cucumber chunks

Cucumbers provide refreshing crunch while contributing hydration and fiber.

Substitutions

• English cucumber
• Persian cucumber
• Celery

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½ cup cherry tomatoes

Cherry tomatoes add natural sweetness, color, and antioxidants.

Substitutions

• Grape tomatoes
• Roma tomatoes
• Mini sweet peppers

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2 tablespoons crumbled feta cheese

Feta contributes bold Mediterranean flavor while increasing calcium and protein.

Substitutions

• Reduced-fat feta
• Goat cheese
• Fresh mozzarella pearls

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2 tablespoons tzatziki sauce

Cool, creamy tzatziki adds flavor without making the lunch feel heavy.

Traditional tzatziki made with Greek yogurt also contributes additional protein.

Substitutions

• Plain Greek yogurt mixed with cucumber and dill
• Cottage cheese tzatziki
• Yogurt herb sauce

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Optional Fresh Dill

Fresh dill brightens the lunch and enhances the Mediterranean flavor profile.

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Optional Lemon Wedges

Fresh lemon adds brightness just before serving.

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How to Make 36g Protein Greek Chicken Lunch Box

Step 1: Season the Chicken

Pat the chicken breast dry using paper towels.

Drizzle with olive oil and season evenly with garlic powder, onion powder, dried oregano, salt, and freshly ground black pepper.

Let the chicken rest for 10–15 minutes.

Mini Tip

Allowing the chicken to rest before cooking helps the seasonings absorb into the meat while promoting even cooking.

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Step 2: Cook the Chicken

Heat a grill pan, skillet, or outdoor grill over medium-high heat.

Cook the chicken for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C).

Transfer it to a cutting board and allow it to rest for at least five minutes before slicing.

Mini Tip

Resting keeps the chicken juicy and prevents moisture from escaping when sliced.

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Step 3: Prepare the Vegetables

Wash the cucumber and cherry tomatoes thoroughly.

Cut the cucumber into bite-sized chunks.

Leave the tomatoes whole or slice them in half if preferred.

Mini Tip

Dry the vegetables completely before packing them into the lunch box to help maintain their crisp texture.

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Step 4: Portion the Tzatziki

Spoon the tzatziki into a small reusable sauce container or the sauce compartment of your meal prep container.

Keeping it separate prevents the vegetables from becoming soggy.

Mini Tip

Homemade tzatziki usually tastes even better after chilling for a few hours because the flavors have more time to develop.

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Step 5: Assemble the Lunch Box

Arrange the sliced grilled chicken in one section of the meal prep container.

Place the cucumber chunks and cherry tomatoes beside the chicken.

Sprinkle the crumbled feta cheese evenly over the vegetables.

Add the container of tzatziki alongside the other ingredients.

Mini Tip

Keeping each ingredient in its own section preserves freshness and creates a colorful presentation.

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Step 6: Refrigerate Until Ready to Eat

Seal the meal prep container tightly with its lid and refrigerate until lunchtime.

Serve the chicken and vegetables with the tzatziki on the side for dipping or spoon it over everything just before eating.

Air Fryer Method

Cook the seasoned chicken at 380°F (193°C) for 14–16 minutes, flipping halfway through.

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Oven Method

Bake the chicken at 400°F (204°C) for 20–25 minutes, or until it reaches an internal temperature of 165°F (74°C).

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Stovetop Method

Cook the chicken in a lightly oiled skillet over medium-high heat for approximately 5–7 minutes per side, adjusting for thickness. Let it rest before slicing and assembling the lunch box.

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Common Mistakes to Avoid

This lunch box is wonderfully simple, but a few small details can make the difference between an average meal and one you’ll genuinely look forward to eating.

Overcooking the Chicken

Chicken breast can quickly become dry if left on the heat too long.

Fix: Use an instant-read thermometer and remove the chicken from the heat as soon as it reaches 165°F (74°C). Allow it to rest before slicing.

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Packing Wet Vegetables

Excess moisture causes cucumbers and tomatoes to soften during storage.

Fix: Wash the vegetables thoroughly, then dry them completely with a salad spinner or clean kitchen towel before packing.

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Mixing the Tzatziki Too Early

Adding the tzatziki directly over the vegetables before storing can make them watery.

Fix: Keep the tzatziki in a separate sauce container until you’re ready to eat.

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Using Too Much Feta

Feta has a bold, salty flavor.

Fix: Stick with the recommended amount so it complements the fresh vegetables instead of overpowering them.

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Slicing the Chicken Too Soon

Cutting hot chicken immediately after cooking allows the juices to escape.

Fix: Let the chicken rest for at least 5 minutes before slicing.

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Under-Seasoning the Chicken

Fresh vegetables have a mild flavor, so properly seasoned chicken is important.

Fix: Season generously with garlic powder, onion powder, oregano, salt, and pepper before cooking.

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Using Low-Quality Tzatziki

A watery tzatziki can affect the overall texture.

Fix: Choose a thick Greek yogurt-based tzatziki or prepare your own for the freshest flavor.

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Pro Tips for Best Results

These small techniques consistently improve both flavor and freshness.

Grill Extra Chicken

Whenever you’re already grilling chicken, prepare additional portions for meal prep later in the week.

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Let the Chicken Cool

Allow the cooked chicken to cool slightly before placing it into meal prep containers.

This prevents condensation from softening the vegetables.

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Keep Ingredients Separate

The lunch stays fresher when the chicken, vegetables, feta, and tzatziki remain in separate compartments.

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Use Fresh Herbs

Fresh dill or parsley adds authentic Mediterranean flavor with almost no extra effort.

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Add Lemon Before Serving

A squeeze of fresh lemon brightens every ingredient and makes the lunch taste even fresher.

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Chill Before Eating

This lunch is especially refreshing when served cold.

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Increase Protein Easily

To boost the protein content even further:

• Add another ounce of grilled chicken.
• Include a hard-boiled egg.
• Increase the tzatziki if it’s made with Greek yogurt.
• Serve with a small side of cottage cheese.

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Meal Prep Several Days at Once

I usually prepare four lunch boxes at a time.

It saves a tremendous amount of time during busy weekdays.

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High-Protein Nutrition & Strategy

One of the reasons this lunch box has become a staple in my weekly meal prep is because it combines several naturally nutritious ingredients into one balanced meal. Rather than relying on processed foods or protein supplements, it uses simple whole foods that provide lasting energy and excellent nutrition.

Chicken breast serves as the primary protein source. It’s naturally lean, low in saturated fat, and rich in complete protein, making it ideal for muscle recovery and maintaining lean body mass.

Feta cheese contributes additional protein while providing calcium and a rich Mediterranean flavor. Because feta has a naturally bold taste, even a small amount adds plenty of character without significantly increasing calories.

Tzatziki, when made with Greek yogurt, contributes even more protein while providing probiotics and calcium. Its creamy texture also replaces heavier sauces, making the meal feel satisfying without becoming overly rich.

Fresh cucumbers and cherry tomatoes add hydration, fiber, antioxidants, vitamins, and minerals while giving the lunch its refreshing Mediterranean character.

Why High-Protein Meals Matter

Including protein consistently throughout the day may help:

• Support muscle growth and maintenance
• Improve recovery after exercise
• Increase feelings of fullness
• Reduce unnecessary snacking
• Maintain stable energy throughout the day
• Support healthy body composition

Distributing protein evenly across breakfast, lunch, and dinner often makes it easier to reach daily protein goals.

Perfect for Meal Prep

This recipe is ideal for preparing several lunches at once.

Grill the chicken, chop the vegetables, portion the feta and tzatziki, and your lunches are essentially finished for the next few days.

Great Post-Workout Meal

With 36 grams of protein, this lunch is an excellent recovery option.

If additional carbohydrates are needed after intense exercise, serve it with:

• Whole-grain pita
• Brown rice
• Quinoa
• Fresh fruit

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Variations You Can Try

One of my favorite things about this lunch box is how easily it can be customized.

Greek Power Bowl

Add:

• Kalamata olives
• Roasted red peppers
• Spinach

for even more Mediterranean flavor.

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Avocado Version

Add sliced avocado just before serving for healthy fats and extra creaminess.

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Spicy Greek Lunch Box

Sprinkle crushed red pepper flakes over the chicken or add sliced pepperoncini.

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Cottage Cheese Version

Replace part of the feta with cottage cheese for even more protein.

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Herb Lover’s Version

Add generous amounts of:

• Fresh dill
• Parsley
• Mint

for an extra-bright flavor.

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Turkey Lunch Box

Replace the grilled chicken with grilled turkey breast.

The protein remains very similar while providing a different flavor profile.

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Low-Carb Version

Increase the cucumber and reduce the tomatoes slightly.

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Tips for This Recipe

Fresh ingredients are the secret to making this lunch taste restaurant-quality. Crisp cucumbers, ripe cherry tomatoes, and freshly grilled chicken create a combination that’s both refreshing and satisfying.

If you’re preparing lunches several days in advance, avoid mixing the feta with the vegetables until the day you plan to eat them. This helps preserve the vegetables’ texture and keeps everything tasting fresher.

For even more Mediterranean flavor, sprinkle a little dried oregano over the vegetables just before serving.

If you enjoy garlic, add a small amount of freshly minced garlic to homemade tzatziki for extra flavor.

Finally, remember that this lunch is designed to be served cold. Chilling the ingredients for a few hours before eating makes the flavors even more refreshing.

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Optional Additions

Although this lunch is delicious on its own, these additions allow you to customize it for different nutrition goals.

Hard-Boiled Eggs

A sliced hard-boiled egg increases complete protein while making the meal even more satisfying.

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Avocado

Provides heart-healthy fats and creamy texture.

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Kalamata Olives

Add authentic Mediterranean flavor.

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Hemp Hearts

A tablespoon contributes plant-based protein and healthy fats.

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Chia Seeds

Increase fiber and omega-3 fatty acids.

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Bell Peppers

Colorful bell peppers provide vitamin C and refreshing crunch.

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Cottage Cheese

A small serving on the side increases protein even further.

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Whey Protein

Although some people ask about mixing protein powder into tzatziki, I don’t recommend it because it changes the smooth texture. This lunch already contains plenty of natural protein.

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Serving Ideas

This lunch works well in many situations.

Work Lunch

Pack it in a divided meal prep container for an easy office lunch.

School Lunch

A nutritious option for older children and teenagers.

Post-Workout Meal

Pair with whole-grain pita or fruit for additional recovery carbohydrates.

Picnic Lunch

Easy to transport in a cooler with an ice pack.

Summer Lunch

Serve chilled with sparkling water and fresh berries.

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Storage Recommendations

Refrigerator

Store in airtight meal prep containers for up to 4 days.

Keep the tzatziki separate until serving.

Freezer

Freeze only the cooked chicken for up to 3 months.

Fresh vegetables, feta, and tzatziki should not be frozen.

Reheating

This lunch is intended to be enjoyed cold.

If desired, warm only the chicken before assembling.

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Frequently Asked Questions

Can I prepare these lunch boxes ahead of time?

Yes.

They’re ideal for meal prep and stay fresh for approximately four days.

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Can I use rotisserie chicken?

Absolutely.

It’s an excellent shortcut for busy weeks.

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Can I make homemade tzatziki?

Yes.

Homemade tzatziki often tastes even fresher than store-bought versions.

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Is this recipe good after workouts?

Definitely.

The lean chicken and Greek yogurt-based tzatziki provide excellent post-workout protein.

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Can I replace feta with another cheese?

Yes.

Goat cheese, mozzarella pearls, or reduced-fat feta alternatives all work well.

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Can I add more vegetables?

Absolutely.

Bell peppers, radishes, celery, spinach, and olives all complement the Mediterranean flavors.

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Is this recipe low carb?

Yes.

Each serving contains only about 8 grams of carbohydrates, making it suitable for many lower-carbohydrate meal plans.

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Nutritional Breakdown (Per Serving)

Approximate values.

Nutrient	Amount
Calories	350
Protein	36g
Fat	16g
Total Carbohydrates	8g
Fiber	2g
Net Carbs	6g
Sugar	5g
Sodium	610mg

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📌 Recipe Snapshot

Recipe Name: 36g Protein Greek Chicken Lunch Box

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Course: Lunch, Meal Prep

Cuisine: Mediterranean-inspired, American

Servings: 1

Calories: 350 per serving

Protein: 36g per serving