Shish Tawook Meal Prep

TL;DR: This Shish Tawook Meal Prep is a flavorful Middle Eastern-inspired chicken lunch made with Greek yogurt, lemon, tomato paste, and warm spices. I like this recipe because it feels like takeout, but it's simple enough to prep ahead for four balanced lunches with chicken, salad, pita, and a tangy dressing.

When I want a lunch that feels fresh, filling, and a little more exciting than the usual chicken-and-rice combo, Shish Tawook Meal Prep is one of my favorite options. It gives you juicy marinated chicken, crisp romaine, peppery radishes, red onion, soft pita, and a bright dressing that brings everything together.

Shish Tawook, also spelled Shish Taouk, is a popular Middle Eastern chicken dish known for its tangy yogurt marinade and bold seasoning. This meal prep version skips the skewers and keeps everything container-friendly, which makes it perfect for weekday lunches.

It's also a great fit for anyone looking for healthy, balanced lunch ideas. For more easy prep-ahead meals, check out our Lunch Meal Prep Recipes or browse more High Protein Recipes.

Summarize this Recipe or Get Macros

Why You'll Love This Recipe

• It tastes like takeout, but it's homemade. The yogurt, lemon, tomato paste, sumac, thyme, and paprika give the chicken a savory, tangy flavor.
• It's balanced and filling. You get protein from the chicken, crunch from the salad, and satisfying carbs from the pita.
• It's easy to prep ahead. The chicken can marinate while you work, sleep, or get other prep done.
• It reheats well. Keep the salad separate from the warm chicken and pita for the best texture.
• It's flexible. You can serve it in a bowl, wrap it in pita, or enjoy it as a salad plate.

Ingredients: 

Shish Tawook Chicken Base:

• 2 lbs. Chicken Breast (boneless, skinless; cut into 1.5"-2" pieces)
• ¾ C. Greek Yogurt (plain, unsweetened)
• Juice of half a Lemon
• 3 Tbsp. Avocado Oil (plus separate 2 Tbsp. for cooking)
• 5 Tbsp. Tomato Paste
• 1 tsp. Sumac
• 1 tsp. Dried Thyme
• 1 tsp. Paprika
• ¼ tsp. Pink Himalayan Salt
• ¼ tsp. Ground Black Pepper
• 4 Gluten-Free Pitas (lightly toasted)

Salad Base:

• 2 Large Heads of Romain Lettuce (~6 cups worth chopped)
• 1 Bunch Red Radishes (thinly sliced)
• ¼ C. Sliced Red Onion
• Optional: Fresh Flat Leaf/Italian Parsley

Dressing:

• 5 Tbsp. Red Wine Vinegar
• 2 Tbsp. Extra Virgin Olive Oil

How to Make Shish Tawook Meal Prep

Step 1: Make the Marinade

In a large bowl, combine the Greek yogurt, lemon juice, 3 tablespoons avocado oil, tomato paste, sumac, dried thyme, paprika, salt, and black pepper.

Stir everything together until the marinade is smooth and fully combined. The Greek yogurt helps tenderize the chicken while the tomato paste and spices give it that bold, savory flavor.

Step 2: Marinate the Chicken

Add the chicken pieces to the bowl and toss until every piece is coated.

Cover the bowl and refrigerate for at least 1 hour or up to 24 hours. I've found that even a short marinade gives this chicken great flavor, but a longer marinating time makes it even better.

Step 3: Cook the Chicken

Heat 2 tablespoons avocado oil in a skillet over medium-high heat.

Add the marinated chicken pieces in a single layer, working in batches if needed so the pan does not get overcrowded. Cook for about 8 to 10 minutes, turning the chicken occasionally, until the pieces are golden on the outside and cooked through.

The chicken should reach an internal temperature of 165°F.

Step 4: Prep the Salad

While the chicken cooks, chop the romaine, slice the radishes, and slice the red onion.

If you're adding parsley, chop it and mix it into the salad for extra freshness. This is one of those small steps that makes the whole meal feel brighter.

Step 5: Make the Dressing

Whisk together the extra virgin olive oil and red wine vinegar.

You can keep this dressing simple, or add a small pinch of salt and black pepper if you want more seasoning. For meal prep, I recommend storing the dressing separately so the lettuce stays crisp.

Step 6: Portion the Meals

Divide the cooked chicken, salad, and pitas into 4 meal prep containers.

For the best texture, use a bento-style container or separate compartments so the warm ingredients and cold salad do not sit together. Add the dressing to small sauce cups and drizzle it over the salad when you're ready to eat.

How to Store This Meal Prep

If you're wondering how to store this meal prep, the best method is to keep the chicken, salad, pita, and dressing in separate compartments or containers.

The fully portioned meals will last up to 4 days in the refrigerator.

For best results:

• Store chicken in an airtight container.
• Keep salad dry until serving.
• Store dressing in small containers.
• Keep pita separate so it does not get soggy.
• Let cooked chicken cool before sealing the container.

A bento-style meal prep container works really well here because it keeps everything organized without making extra dishes. Future you will appreciate that at lunchtime.

Helpful Tips and Ingredient Swaps

• Use chicken thighs if you prefer juicier chicken. Chicken breast works great, but thighs add more richness.
• Marinate overnight when possible. One hour works, but overnight gives the chicken deeper flavor.
• Swap the pita. Use regular pita, gluten-free pita, rice, quinoa, or cauliflower rice.
• Keep the dressing separate. This keeps the salad from getting soggy by day three or four.
• Add more vegetables. Cucumbers, tomatoes, cabbage, or bell peppers would all work well here.
• Make it dairy-free. Use a plain unsweetened dairy-free yogurt alternative for the marinade.

FAQs

What Is Shish Tawook?

Shish Tawook is a Middle Eastern chicken dish typically made with marinated chicken pieces that are grilled on skewers. This meal prep version keeps the same bold, tangy flavor but cooks the chicken in a skillet so it's easier for weekday prep.

How Long Will Shish Tawook Last In The Fridge?

Shish Tawook Meal Prep will last up to 4 days in the refrigerator when stored in airtight containers. For best texture, store the salad and dressing separately from the cooked chicken.

Can I Freeze Shish Tawook Chicken?

Yes, the cooked chicken can be frozen for up to 3 months. Let it cool completely, then store it in a freezer-safe bag or container. Thaw overnight in the refrigerator before reheating.

Can I Make This Recipe Without Pita?

Yes. You can serve the chicken over rice, quinoa, cauliflower rice, or a larger salad. I like pita because it makes the meal feel more like takeout, but the chicken is flexible enough to use in different meals throughout the week.

What Should I Serve With Shish Tawook Meal Prep?

This recipe already includes chicken, salad, pita, and dressing, so it works as a complete meal. If you want to add more, try hummus, cucumber tomato salad, roasted vegetables, or a simple garlic yogurt sauce.

Final Thoughts

This Shish Tawook Meal Prep is one of those recipes that makes weekday lunch feel a little more exciting without making your prep day complicated. The chicken is flavorful, the salad is refreshing, and the pita makes it satisfying enough to carry you through the afternoon.

I like meals like this because they solve the real lunch problem: you want something healthy and practical, but you also want it to taste good enough that you actually look forward to eating it.

If you love this recipe, check out the Workweek Lunch Meal Planner to make healthy meal prep simple and stress-free all week long.