These healthy Mediterranean bowls are perfect for meal prep for the week. With quinoa, spinach, and seasoned chicken, plus delicious toppings like hummus, feta, roasted red peppers, and olives—each bowl contains 35g of protein! Not only are these bowls delicious, but they store well in the fridge and will keep you full all afternoon.
These easy Mediterranean Bowls are perfect to meal prep for lunch for the week. Made with quinoa, marinated chicken, spinach, and mediterranean flavors, these bowls each have 35 grams of protein to keep you full all afternoon!
Mix up a simple vinaigrette dressing and coat your chicken, then make the quinoa and chop veggies all while it bakes in the oven. Assemble your bowls and keep them in the fridge for several days until you need a meal on-the-go. Since they don't have a lettuce base, they won't get soggy and will hold up well in the fridge. This style is also commonly called a buddha bowl.
And if you're not into meal prepping, these grain bowls make a delicious lunch or dinner for the family. They're super customizable so everyone can pick the toppings they like and make it their own. This mediterranean quinoa bowl recipe is naturally gluten free and easily dairy free, or vegetarian by swapping in tofu or falafel.
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Why You'll Love This Recipe
- It's healthy yet packed with Mediterranean flavor.
- Prep the quinoa and fresh ingredients all while the chicken cooks.
- Mix once, use twice for the chicken marinade and dressing.
- Each bowl has 35g protein and is packed with micronutrients, fresh veggies, and whole grains.
- These bowls are meal prep friendly! They keep super well in the fridge for a few days.
- They are easily transported as an on-the-go lunch. No soggy lettuce salads here.
- Keeps you full for hours thanks to the chicken, quinoa, and variety of toppings.
- This recipe is gluten-free, and easily dairy-free or vegetarian to suit your needs.
If you like this, you'll also like some other meal prep recipes like Greek Chicken Meatballs, Quinoa Vegetable Soup, Minestrone Soup, Air Fryer Halibut, and Gluten Free Turkey Meatballs.
Ingredients and Substitutions
Here is everything you'll need to make Mediterranean meal prep bowls:
For The Dressing
- Extra virgin olive oil
- Lemon juice—the juice of about 1 lemon.
- Minced garlic
- Dried oregano
- Parsley—fresh parsley or dried works.
- Red pepper flakes
- Salt—or Herbamare, which is an herbed sea salt.
- Black pepper
- Garlic powder
- Onion powder
For The Bowls
- Chicken breasts—or thighs, use what you have. Use tofu or falafel for a vegetarian plant-based protein option.
- Dry quinoa—you will add water and cook according to the package instructions. This complete protein is naturally gluten free. Use any grain like brown rice or couscous, or even cooked sweet potatoes if you prefer.
- Baby spinach—arugula is a great greens option too. Use your favorite.
- English cucumber or Persian cucumbers will work.
- Cherry tomatoes or grape tomatoes
- Kalamata olives or black olives
- Roasted red peppers
- Red onion—I like mine pickled!
- Hummus—I love the flavor a little creamy hummus gives these bowls. Swap it out with toum or tzatziki sauce if you want!
- Feta cheese—omit for a dairy-free bowl.
Other Mediterranean Bowl Topping Ideas
The options are endless! Add any toppings you like to these bowls and they will still be delicious. You can also omit any that you don't enjoy. Here are more suggestions:
- Avocado
- Red bell peppers
- Crispy chickpeas
- Toum or tzatziki or tahini
- Falafels
Step-by-Step Instructions
Be sure to read the recipe card below for the full ingredient list and instructions.
Preheat the oven to 375ºF. Place the chicken in an oven safe baking dish.
(1) Whisk together the dressing ingredients.
(2) Reserve half and pour the remaining half on the chicken.
(3) Bake the chicken for 20-30 minutes depending on the thickness.
While the chicken bakes, cook quinoa on the stovetop according to package instructions and chop the vegetables.
(4) Once it reaches 165ºF internally, let the chicken rest for 10 minutes, then slice into cubes.
(5) & (6) Assemble the bowls in meal prep containers (they don't have to be fancy!) by layering a handful of spinach, a scoop of quinoa, a serving of chicken, and small scoops of each vegetable.
(7) Add a scoop of hummus, drizzle with some dressing, and crumble feta on top.
(8) Enjoy immediately or prepare bowls with dressing on the side and keep in the fridge for up to 3 days. Enjoy these bowls cold.
Storage
Place lids on the bowls and keep in the fridge for up to 3-4 days. Add dressing before eating. I like to eat these bowls cold so re-heating is not necessary.
Expert Tips
Here are some of my top tips and tricks for successful Mediterranean meal prep bowls:
- Use a pre-cooked rotisserie chicken for easy prep.
- Pound the chicken breasts with a meat mallet so they are an even thickness. This will avoid overcooking the thinner parts.
- Use chicken thighs, tofu, or falafel to fit your preferences.
- Cook the quinoa ahead of time for easy assembly with cooled quinoa.
- Assemble all bowls at the same time so you can have them ready and don't need to pack up the individual components in separate containers.
- These bowls will keep well in the fridge for 3-4 days, so they are perfect to prep for lunches at work or school.
Frequently Asked Questions
These bowls hold up super well in the fridge for 3-4 days.
Totally! Feel free to add the marinade to tofu cubes and bake or air fry. Make or buy falafel balls to use in place of the protein as well.
Totally! Just omit the feta sprinkling on top or use a vegan feta. I like the Violife plant-based feta.
Yes! Since quinoa is a gluten free grain, these bowls are gluten free.
These Mediterranean bowls are the perfect customizable family dinner, or make ahead meal prep for the week. They are packed with flavor, and a great way to get fresh vegetables, healthy fats, and lean proteins to keep you satisfied all day. Enjoy a taste of the Mediterranean!
More Healthy Recipes
- Mexican Elote Pasta Salad (High Protein)
- High Protein Greek Pasta Salad
- How to Add Protein to Boxed Mac and Cheese
- High Protein Cottage Cheese Vodka Sauce
Have you made these Mediterranean bowls? I'd very much appreciate it if you leave a 5 star rating ⭐️⭐️⭐️⭐️⭐️ and review below, and tag me on instagram @fromoliviaskitchen!
Recipe
Mediterranean Bowl Meal Prep
Ingredients
For the Dressing:
- ¼ cup extra virgin olive oil
- 3 tablespoon lemon juice the juice of about 1 lemon
- 2 cloves minced garlic
- 1 tablespoon dried oregano
- 2 teaspoon parsley
- 1 teaspoon red pepper flakes
- ½ teaspoon salt or Herbamare
- ½ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
For the Bowls:
- 1½ lb chicken breasts or thighs
- 1 cup dry quinoa
- 1 cup spinach or arugula
- 1 cup cucumber sliced
- 1 cup cherry tomatoes sliced
- ½ cup kalamata or black olives
- ½ cup roasted red peppers sliced
- ¼ red onion sliced
- ¼ cup hummus
- ¼ cup feta cheese crumbled
Instructions
- Preheat the oven to 375ºF. Place the chicken in an oven safe baking dish.
- Whisk together the dressing ingredients. Reserve half and pour the remaining half on the chicken.
- Bake the chicken for 20-30 minutes depending on the thickness.
- While the chicken bakes, cook the quinoa on the stovetop according to package instructions and chop the vegetables.
- Once it reaches 165ºF internally, let the chicken rest for 10 minutes, then slice into cubes.
- Assemble the bowls by layering a handful of spinach, a scoop of quinoa, a serving of chicken, and small scoops of each vegetable. Add a scoop of hummus, drizzle with some dressing, and crumble feta on top.
- Enjoy immediately or prepare bowls with dressing on the side and keep in the fridge for up to 3 days.
Notes
- Vegetarian Option: Instead of chicken, use the marinade on 1.5 lb of tofu, or use some falafel. Baking time may vary.
- Substitutions: Instead of quinoa, you could use another grain of your choice. Add any spices or flavours you like to the dressing, and add or omit toppings to the bowls based on your preferences. These are very customizable.
- Storage: Place lids on the bowls and keep in the fridge for up to 3-4 days.
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