High Protein Chicken Shawarma Meal Prep

Ingredients

• 1 kg Boneless Skinless Chicken Thigh (Can substitute with chicken breast or turkey thigh)
• 1 tbsp Olive Oil
• 2 tsp Smoked Paprika
• 1 tsp Ground Cumin
• 1 tsp Ground Coriander
• 0.5 tsp Ground Turmeric
• 5 cloves Garlic (Fresh, peeled and grated)
• 1 Lemon (Juice and zest used in multiple components)
• 250 g Greek Yogurt (High Protein) (Approximately 2 tbsp for marinate + 200 g for sauce)
• to taste Salt
• 10 cracks Cracked Black Pepper (Approximately 10 cracks per batch)
• 300 g Jasmine Rice (Washed; about 1½ cups)
• 550 ml Cold Water or Stock (Use stock for extra flavor)
• 5 g Flat‑Leaf Parsley (Roughly chopped)
• 120 g Iceberg Lettuce (Shredded (chiffonade))
• ½ Cucumber (Continental) (Diced into large pieces)
• 200 g Cherry Tomatoes (Halved)
• as needed Spray Oil (For pan lubrication)

Instructions

1. Slice and Marinate Chicken

   Trim the chicken thighs into thin strips (or dice). Place in a large mixing bowl, add olive oil, smoked paprika, cumin, coriander, turmeric, grated garlic, lemon juice (≈1½ tbsp), Greek yogurt, salt and about 10 cracks of black pepper. Mix until evenly coated.

   Time: PT5M

2. Prepare Yogurt Sauce

   In a separate bowl combine 200 g Greek yogurt, one grated garlic clove, 1 tbsp lemon juice, a pinch of salt and cracked black pepper. Stir until smooth, breaking up any garlic clumps.

   Time: PT5M

3. Make Side Salad (Optional)

   Shred the iceberg lettuce, dice half a cucumber into bite‑size pieces, and halve the cherry tomatoes. Toss together in a bowl and set aside.

   Time: PT10M

4. Cook Jasmine Rice

   Rinse 300 g jasmine rice until water runs clear. In a saucepan add rice, 550 ml cold water (or stock) and a pinch of salt. Bring to a rapid boil over high heat, then cover, reduce to low, and simmer for 12 minutes without lifting the lid. Turn off heat and let steam, lid on, for 5‑10 minutes.

   Time: PT19M

   Temperature: high heat to boil, then low

5. Cook First Batch of Chicken

   Heat a large skillet over high heat, lightly spray with oil. Add half of the marinated chicken in a single layer. Cook without moving for about 2 minutes to develop color, then stir and continue cooking for another 3‑4 minutes until lightly charred and cooked through.

   Time: PT6M

   Temperature: medium‑high

6. Cook Second Batch of Chicken

   Repeat the same process with the remaining chicken strips.

   Time: PT6M

   Temperature: medium‑high

7. Finish Rice with Lemon‑Garlic‑Parsley Flavour

   Remove the lid from the cooked rice. Stir in zest of half a lemon (≈¾ of the zest), 1 tbsp lemon juice, one grated garlic clove, and the chopped flat‑leaf parsley. Season with salt and white or black pepper to taste. Mix thoroughly.

   Time: PT3M

8. Assemble Bowls

   Divide the flavored rice among five 750 ml containers, creating a base. Top each with a portion of cooked chicken (including any pan juices), a drizzle of yogurt sauce, and the optional salad mixture. Garnish with a sprinkle of extra parsley and a pinch of cracked black pepper.

   Time: PT5M

9. Cool and Store

   Let the bowls sit at room temperature for about 15‑20 minutes, then seal lids. Store in the refrigerator for up to 4 days or in the freezer for up to 4 months.

   Time: PT15M

Nutrition Facts

Calories

700

Protein

45 g

Carbohydrates

70 g

Fat

20 g

Fiber

4 g

Ingredient Substitutions

• Instead of Boneless Skinless Chicken Thigh: Chicken Breast, Turkey Thigh
• Instead of Olive Oil: Canola Oil, Vegetable Oil
• Instead of Smoked Paprika: Regular Paprika + pinch of liquid smoke
• Instead of Ground Turmeric: Curry Powder (1/4 tsp)
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Lemon: Lime
• Instead of Greek Yogurt (High Protein): Regular Greek Yogurt, Plain Yogurt
• Instead of Cracked Black Pepper: Ground Black Pepper
• Instead of Jasmine Rice: Basmati Rice
• Instead of Flat‑Leaf Parsley: Cilantro
• Instead of Iceberg Lettuce: Romaine Lettuce
• Instead of Cucumber (Continental): English cucumber
• Instead of Cherry Tomatoes: Grape Tomatoes, Regular Tomatoes
• Instead of Spray Oil: Light brush of olive oil

Equipment Needed

• Large Mixing Bowl
• Spatula or Spoon
• Knife
• Cutting Board
• Microplane Grater
• Measuring Spoons
• Measuring Cups
• Saucepan with Lid
• Large Skillet or Frying Pan
• 750 ml Meal‑Prep Containers
• Vacuum Seal Pump (optional) (optional)

Critical Steps — Do Not Skip

• Marinating the chicken for at least 30 minutes
• Cooking the rice with a proper steam finish
• Achieving a light char on the chicken strips
• Incorporating lemon zest and garlic into the rice without clumping

Chef Tips from the Video

• Use a squeeze bottle for the yogurt sauce to drizzle neatly over each bowl.
• A light spray of oil in the skillet prevents sticking without adding excess fat.
• If you like extra heat, add a pinch of red‑pepper flakes to the chicken marinade.

Troubleshooting

Storage

Refrigerator: Up to 4 days in sealed containers

Freezer: Up to 4 months in airtight containers

Room temperature: Not recommended; cool only briefly before refrigerating

Make-Ahead Tips

• Marinate chicken overnight for deeper flavor.
• Prepare the yogurt sauce and keep it refrigerated; it stays fresh for up to 5 days.
• Cook rice a day ahead and reheat with a splash of water to restore fluffiness.

Frequently Asked Questions