Mediterranean Bowl Meal Prep
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.
Servings: 4 bowls
Calories: 590kcal
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.
Nutrition
Calories: 590kcal | Carbohydrates: 37.7g | Protein: 35g | Fat: 33g | Saturated Fat: 6.8g | Polyunsaturated Fat: 5.7g | Monounsaturated Fat: 14.2g | Trans Fat: 0.1g | Cholesterol: 86mg | Sodium: 765mg | Potassium: 810mg | Fiber: 6.7g | Sugar: 2.7g | Vitamin A: 587IU | Vitamin C: 28mg | Calcium: 113mg | Iron: 4.6mg