This Mediterranean bowl recipe is full of healthy protein and fresh vegetables. A serving of quinoa adds extra protein to this heart-healthy Mediterranean lunch bowl.
This tasty Mediterranean protein bowl recipe is a spin on my chicken meal prep bowl with a bit of added protein from the quinoa and falafel. The flavors in this bowl are simple, but also so fresh and delicious. This has become one of our new favorite lunch recipes.
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I love the colors in this nutritious bowl. The colors are so vibrant, it reminds me to “eat my colors” and I’m quite happy to do so. Eating a Mediterranean diet is easier than you might think.
Focusing on lean proteins, plenty of fresh vegetables and some healthy grains, or in this case – seeds, is all there is to it.
Quinoa is technically a seed, not a grain. It is an edible seed from a plant and it brings a whopping 8 grams of protein per cup. Combined with the chicken breast and the baby greens, this bowl has roughly 65 grams of protein.
Mediterranean Bowl Meal Prep
When we meal prep for the week, we chop enough veggies to last a few days. If I can get through half of the week, that’s a win.
Lunchtime can be a real challenge. If we don’t have something ready to go, we either end up skipping it altogether or ordering out. That can get expensive and it’s not always a choice I’m happy with later. You know the drill, you’ve been there.
If I am cooking grains or quinoa on the weekend, I always make a little extra for meals like this. Quinoa doesn’t take long to cook, but if you plan ahead, that’s one less thing to do when you’re prepping meals for the week.
These glass meal prep containers are the perfect size for this bowl. They are also great for storing your cut veggies in the fridge as you are preparing lunches for the week.
How to Make a Mediterranean Bowl
Lunch bowls like this one are completely customizable, which is part of their appeal. You don’t necessarily have to follow a strict recipe. Look at the list of ingredients and add or omit things that you like or dislike.
Not a fan of tomatoes? Leave them off and add cucumber instead. Eat a plant-based diet? Omit the chicken and this bowl is vegan.
To build this bowl, I started with a bed of baby greens. The salad greens I used have baby spinach, baby chard and baby kale. It’s my favorite blend, but if you prefer romaine lettuce, use that.
Next, I piled in cherry tomatoes, marinated artichokes, chicken breast, olives, cooked quinoa, a couple of tablespoons of hummus, some herbs and leftover falafels.
The tahini dressing on this salad is made from a handful of ingredients: tahini, lemon juice, garlic, olive oil, water, salt and pepper. It is super simple to make – everything gets whisked together in a small bowl.
You see the small bundle of parsley in the bowl? Don’t discount that – parsley not only helps with digestion, it has a host of health benefits like anti-inflammatory properties. You can read more about that here.
Easy Mediterranean Recipes
For me, this is the easiest way to eat. I’ve tried other ways of eating, like eliminating carbs, etc. They don’t work for me. The thought of never having another piece of grilled bread or bowl of pasta is more than I could bear.
Trying to focus on making healthier choices, eating lean proteins, lots of leafy greens and fresh vegetables is something I can do for the long term. Easy Mediterranean recipes are key, because we all want to eat food that is good for us, but it has to be delicious!
Here are a few more Mediterranean recipes that are quick, easy and tasty:
• Mediterranean baked chicken thighs and vegetables – a sheet pan diner perfect for weeknights
• Mediterranean lamb meatballs – SO GOOD!
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- 6 ounces baby greens
- 10 ounces boneless, skinless chicken breast
- 1 cup cherry tomatoes, halved
- 2 ounces red onion, sliced thinly
- 8 kalamata olives, halved
- 4 pieces marinated artichokes
- 4 tablespoons hummus, homemade or store-bought
- 1/2 lemon
- 1/2 cup flat-leaf parsley, washed
- 1/2 cup cooked quinoa
- 4 falafels
- Tahini dressing
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp granulated garlic
- 1/2 tsp granulated onion
- 1/4 tsp ground cumin
- Preheat oven to 350°F (177°C).
- Season chicken with salt, pepper, granulated garlic, granulated onion and cumin. Line a baking sheet with parchment paper.
- Bake chicken on lined baking sheet for 25 minutes (or until meat thermometer reads 160°F)
- Remove from oven and cool to room temperature, then slice into thin strips.
- Divide greens evenly between two bowls.
- Top each bowl evenly with cooked chicken, tomatoes, onions, olives, artichokes, hummus, parsley, quinoa and falafels.
- Squeeze lemon pieces over top of each bowl, then discard lemon. Drizzle each bowl with tahini dressing and serve.
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Amount Per Serving: Calories: 501Total Fat: 21gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 120mgSodium: 786mgCarbohydrates: 70gFiber: 23gSugar: 8gProtein: 65g
Nutrition information calculated by a third-party company as a courtesy. It is intended as a guideline only.