Mediterranean Bowl Recipe

Get ready to meet our Mediterranean bowl: a delicious, nutritious, no-nonsense, healthy bowl recipe to save your busy weeknights and satisfy a growling belly.

Our Mediterranean bowl recipe is packed with protein, fiber, and healthy fats to support your wellness goals — plus flavors that could make a Greek Yia-yia proud. Creamy hummus, crunchy cucumbers, tangy feta, and a cool yogurt dressing lend their forces to bring it all together.

Grab a fork for this Mediterranean diet easy recipe. This one-bowl wonder may just move to the top of your weekly meal prep rotation.

Plenty of research supports the health benefits of a Mediterranean diet. With an emphasis on minimally processed plant foods, lean proteins, fiber-rich carbs, and healthy fats, studies show that this way of eating supports blood sugar control, heart health, brain function, longevity, and weight management.

To read more about the nutritional and health benefits of this diet pattern, see our guide to the Mediterranean diet for weight loss.

This Mediterranean protein bowl recipe is all about balance, flavor, and ease. Here are some of the things we think you’ll find most satisfying about making (and eating) this new recipe.

It’s Customizable

Don’t have a certain ingredient on hand? No problem — there are plenty of substitutions you can make. Not a fan of something we’ve listed? That’s okay! Choose ingredients that bring you the health benefits and flavors you’re interested in.

It’s Easy to Batch-Prep

This recipe can be a 30-minute one-and-done meal, or you can make a big batch for the week ahead. The ingredients are versatile, meaning you can use any remaining in other recipes.

For instance, making a large pot of cooked quinoa could give you enough not just for these bowls but also for burritos, stir-fry, and even breakfast quinoa. Chopped veggies like cucumber slices and hummus can be enjoyed as a snack, side dish, or appetizer on another day.

It’s Full of Nutrition

One of the best ways to nourish your body is to provide it with fuel from a variety of healthy sources. Bowls like these are a super easy way to do just that.

Without much effort, this gluten-free, high-protein Mediterranean meal combines a satisfying mix of nutrients, thanks to the creamy hummus, tender quinoa, juicy tomatoes, and crunch from cucumbers and roasted peppers. You won’t have trouble finding fiber, protein, and healthy monounsaturated and polyunsaturated fats here.

Mediterranean bowls couldn’t be easier to make. Here’s what to do:

1. Prepare your bowl ingredients. Once you’ve decided what veggies you’re using, wash and chop them accordingly. You’ll need to cook your quinoa so it can cool a bit before assembling your bowls, and make sure your protein source is ready to go.

2. Make your dressing. The cucumbers will take the most work, as they need to be grated and squeezed. Otherwise, the dressing ingredients are simple, and all you have to do is blend them until smooth.

3. Put your bowls together. This is all about personal preference and how you want your bowl assembled. Add as much or as little of the ingredients in the bottom and drizzle the dressing on top or place a gob on the side. If you’re serving it with friends or as a family meal, everyone can create their own.

The main reason this Mediterranean bowl is so delicious and nutrient-packed is that it’s full of all-star ingredients.

Check out the ingredients in the bowl and the dressing, including what they bring to the recipe and why we chose them.

Mediterranean Bowl Ingredients

These make up the base of the bowl, which are some big shoes to fill. Not only do these ingredients each contribute a unique color to the final masterpiece, but also a medley of nutrients, flavors, and textures.

• Hummus. Creamy and rich in plant-based protein, healthy fats, and fiber, store-bought or homemade hummus adds a smooth texture and mild flavor that complements the other ingredients.

• Quinoa. Quinoa serves as a hearty, nutrient-dense base that delivers protein, fiber, and iron to provide satiety (a feeling of fullness).

• Hot-house cucumber. Crisp and hydrating cucumbers contribute a refreshing crunch, balancing the denser ingredients.

• Cherry tomatoes or grape tomatoes. These little tomatoes brighten the dish with their natural acidity while providing a dose of vitamin C and lycopene — two natural antioxidants that are good for immunity and heart health.

• Roasted red bell pepper. Smoky and tender, roasted red peppers add a unique depth to this dish, along with vitamins A and C.

• Shallot. Shallots offer a delicate sharpness without being overpowering.

• Feta. Feta cheese is salty and tangy, adding a savory element that complements the fresh veggies. It also contains some calcium and protein.

• Shredded chicken. Shredded chicken breast provides a filling source of lean protein to support muscle health and energy.

Dressing Ingredients

The dressing often makes the dish, and we think this one is worth writing home about. It’s the perfect combination of creamy and zesty, melding together all the Mediterranean feels in one bite.

• Shredded cucumber. Light and hydrating, shredded English cucumber adds a refreshing, cooling effect.

• Greek yogurt. Greek yogurt is creamy and rich in protein. It forms the base of the dressing, bringing a smooth texture and slight tanginess. Yogurt also contains probiotics (friendly microbes) to support gut health.

• Garlic. Pungent and flavorful, garlic adds a bold, savory depth to the dressing. Garlic is also known to have antimicrobial properties (meaning it tackles bad bacteria).

• Lemon juice. Bright and zesty, lemon juice brings acidity to balance the dressing. It’s also a source of vitamin C.

• Dill. Dill has a unique grassy and aromatic flavor.

• Pink Himalayan salt. Adding a little salt brings out the flavor of the other ingredients in this dressing.

• Black pepper. Pepper provides a subtle kick and supports digestion and nutrient absorption.

If you don’t have time or would rather purchase a store-bought dressing for these bowls, you’re wise to read the nutrition facts label if you have any health concerns.

Premade dressings often contain added sugars and other ingredients that may not align with certain wellness goals. For the healthiest version, homemade dressings using extra virgin olive oil and fresh herbs are recommended.

Whether you’re out of a specific ingredient or just not a fan of something listed, one of the best things about this dinner bowl recipe is its versatility.

You can easily choose alternative proteins, veggies, or even dressing ingredients, depending on your preferences and what you have on hand.

Here are some ideas.

Try Other Veggies

You can’t go wrong by adding more fresh vegetables. Finely chopped broccoli and cauliflower florets, grated zucchini, roasted sweet potato cubes, leafy greens (like arugula, spinach, or kale), or chopped carrots work well in bowls.

For a unique flavor and healthy fat source, add a handful of black or Kalamata olives.

Opt for Sun-Dried Tomatoes

If you don’t have cherry or grape tomatoes or prefer something a little less sweet (and more savory), sun-dried tomatoes can make a stellar addition to this dish.

Use a Different Type of Onion — or Another Fresh Herb

Don’t have shallots but still want some zing? Swap with green or red onion for a similar flavor. Alternatively, toss some fresh herbs on your bowl, like fresh parsley or cilantro.

Replace the Feta

Not a fan of feta or carefully watching your sodium or dairy intake? Omit it altogether or replace it with a dairy-free cheese.

Substitute Another Protein

Use drained, canned, or roasted chickpeas, cooked lentils, roasted tofu, sauteed tempeh, baked salmon, falafels, or strips of seitan in place of shredded chicken if you like. Pretty much any protein can work.

Try Another Dip

If you don’t have hummus, try babaganoush for a smoky eggplant dip, tzatziki for a cooler, creamier option, tahini sauce, or even mashed avocado. If all else fails, we don’t have anything against ranch dressing.

Use Another Grain

In place of quinoa, you can use brown, black, or wild rice, farro, pearled couscous, or cooked lentils. You could also use pasta like orzo or penne in a pinch. Out of grains to use in your base? Try pita chips instead.

Here’s what you can do with your extra batch or Mediterranean bowl leftovers:

• Refrigerate. Ingredients can be kept in the fridge, in airtight containers, for three to five days. You might have an extra bowl for the week ahead or prefer to store each ingredient in separate containers.

• Reheat. Enjoy these bowls cold or warm. If you want to reheat it, just pop it in the microwave for about 30 seconds or until you reach your desired temperature. We recommend microwaving it before adding any extra hummus, feta, and dressing.

• Freeze. Most of these ingredients don’t freeze well, but you can store cooked, cooled quinoa in an airtight container in the freezer for up to three months.

Whew. Now that we have all that out of the way, you’re probably ready to see the full recipe in all its glory. Look no further — here’s our Mediterranean bowl.

Servings: 2

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 to 15 minutes

INGREDIENTS:

• ½ cup hummus (your preferred flavor)

• ½ cup cooked quinoa

• 1 English (aka hot-house) cucumber, cut in half

• 1 pint cherry or grape tomatoes, halved

• ½ cup jarred roasted red bell pepper, chopped

• 1 shallot, diced

• 2 cups shredded chicken from a rotisserie chicken or leftover chicken

• ¼ cup feta cheese, crumbled

Tzatziki sauce/dressing:

• ½ cup shredded cucumber, water squeezed out

• 1 cup plain Greek yogurt

• 2 garlic cloves, minced

• 2 Tbsp. lemon juice

• 2 tsp. fresh dill

• ⅛ tsp. pink Himalayan sea salt

• ⅛ tsp. black pepper

INSTRUCTIONS:

1. Grate the cucumbers and place them on a clean kitchen towel. Gather up all the sides and squeeze out water, doing this over the kitchen sink.

2. Place the cucumber and the tzatziki sauce ingredients into a blender or food processor and blend until smooth. Set aside.

3. To assemble your bowls, place half of each ingredient into each bowl. Top with two to three tablespoons of the tzatziki sauce.

NUTRITION FACTS:

• Calories: 527

• Total fat: 20 grams

• Saturated fat: 6 grams

• Trans fat: 0 grams

• Sodium: 1,108 milligrams

• Total carbohydrates: 48 grams

• Dietary fiber: 9 grams

• Total sugar: 16 grams

• Added sugars: 0 grams

• Protein: 47 grams

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.