High Protein Mediterranean Bowl

Name: High Protein Mediterranean Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup cooked quinoa; 1 can chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1/4 cup kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Healthy & Light

I love whipping up this High Protein Mediterranean Bowl when I want something nourishing and satisfying. With a combination of protein-rich ingredients and vibrant flavors, it’s a meal that feels both wholesome and indulgent. I appreciate how quickly it comes together, making it a perfect option for a busy weeknight dinner or meal prep for lunch. The zesty lemon dressing ties everything together beautifully, adding a refreshing touch to each bite. Trust me, once you try it, you'll want to make it a regular in your rotation!

Created by

Anna

Last updated on 2026-02-01T21:30:28.974Z

When I first made this High Protein Mediterranean Bowl, I was surprised by how satisfying it turned out. Packed with chickpeas, quinoa, and colorful veggies, the combination truly feels like a celebration on a plate.

The secret lies in the versatility of the ingredients; you can mix and match based on what you have on hand. I typically opt for a blend of fresh herbs and a generous drizzle of olive oil, which elevates the overall taste and makes it feel like a dish from a Mediterranean seaside restaurant.

Why You'll Love This Recipe
Loaded with protein to keep you energized throughout the day
Fresh, vibrant flavors that remind you of a Mediterranean holiday
Quick and easy to prepare, perfect for any meal prep

Quinoa: The Protein Powerhouse

In this High Protein Mediterranean Bowl, quinoa serves as a fantastic base due to its complete protein profile. Unlike many other grains, quinoa contains all nine essential amino acids, making it a great option for both vegetarians and those looking to reduce meat consumption. To ensure your quinoa remains fluffy and light, make sure to rinse it thoroughly before cooking. This removes the natural coating called saponin, which can impart a bitter taste if not washed away.

When cooking quinoa, use a ratio of 1:2 quinoa to water. Bring the water to a boil, then reduce to a simmer and cover. Cooking takes about 15 minutes, and you'll know it's done when the grains have absorbed the water and become slightly translucent. After cooking, letting it sit off the heat for five minutes before fluffing with a fork will yield the best texture.

Vibrant Fresh Ingredients

The combination of fresh vegetables in this bowl not only adds to the visual appeal but also contributes to the overall nutrition. Cherry tomatoes provide juicy sweetness and important antioxidants like lycopene. When selecting tomatoes, look for those that are vibrant and firm for the best flavor. For added variety, consider substituting heirloom tomatoes if they're in season, as they can elevate the dish both visually and taste-wise.

Using a combination of cucumbers and red onion introduces a satisfying crunch and a balance of flavors. To reduce the sharpness of the onion, soak it in cold water for 10 minutes before chopping; this will mellow the taste. You can also swap in other veggies like bell peppers or radishes, depending on your preference or seasonal availability.

Ingredients

Main Ingredients

1 cup cooked quinoa
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Prepare the Quinoa

If you haven't cooked quinoa yet, rinse it under cold water and cook it according to the package instructions. This usually takes about 10 minutes.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Adjust seasoning to taste.

Combine Ingredients

In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.

Toss and Serve

Drizzle the dressing over the salad and toss gently to combine. Serve immediately or refrigerate for later.

Pro Tips

Feel free to substitute any ingredients based on your preference or what you have on hand. Adding grilled chicken or shrimp can boost the protein even more.

Storing and Meal Prep

This bowl is perfect for meal prepping, as its components hold up well in the refrigerator for up to four days. If you're preparing it in advance, I recommend storing the dressing separately to prevent the quinoa and vegetables from getting soggy. When you're ready to eat, simply drizzle the dressing over the salad just before serving to maintain freshness and texture.

For optimal storage, use airtight containers to keep your ingredients as fresh as possible. If you find that the quinoa absorbs too much moisture over time, a splash of olive oil or lemon juice can help refresh it when you’re ready to enjoy your meal again.

Tips for Serving

Serve this High Protein Mediterranean Bowl as a stand-alone meal, or pair it with grilled chicken or fish for an added protein boost. The flavors in this bowl are best complemented by a light side, such as a glass of chilled white wine or sparkling water with lemon. Garnishing with fresh herbs like parsley or basil can also enhance the dish's freshness.

For a fun twist, consider turning this bowl into a wrap. Simply take large lettuce leaves or a whole grain wrap, fill it with the quinoa mixture, and add additional toppings like avocado or roasted red peppers. This makes for a portable and delightful lunch option without sacrificing flavor or nutrition.

Questions About Recipes

→ Can I make this bowl vegan?

Yes, simply omit the feta cheese or use a plant-based alternative.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I meal prep this bowl?

Absolutely! This bowl is great for meal prepping. Just keep the dressing separate until you're ready to eat.

→ What other ingredients can I add?

You can add ingredients like roasted vegetables, avocado, or even nuts for added texture and flavor.