High Protein Mediterranean Breakfast Bowls (Print Version)
Nutritious morning bowls with eggs, quinoa, chickpeas, feta and Mediterranean vegetables for a protein-rich start to your day.
# What You Need:
→ Protein & Dairy
01 - 4 large eggs
02 - 1 cup low-fat Greek yogurt
03 - 1 cup cooked chickpeas, rinsed and drained
04 - 1/2 cup crumbled feta cheese
→ Vegetables
05 - 1 cup cherry tomatoes, halved
06 - 1 cup cucumber, diced
07 - 1/2 cup roasted red peppers, sliced
08 - 1/4 cup red onion, finely sliced
09 - 1 cup baby spinach leaves
→ Grains
10 - 1 cup cooked quinoa
→ Garnishes & Extras
11 - 2 tablespoons extra virgin olive oil
12 - 2 tablespoons fresh parsley, chopped
13 - 1 tablespoon kalamata olives, sliced
14 - 1/2 teaspoon dried oregano
15 - Salt and pepper, to taste
16 - Lemon wedges (optional)
# Directions:
01 - Cook quinoa according to package instructions. Set aside to cool slightly before assembling bowls.
02 - Bring a small pot of water to boil. Carefully lower eggs and cook for 7 minutes for jammy centers. Transfer to ice bath, peel, and halve once cooled.
03 - Combine cherry tomatoes, cucumber, roasted red peppers, red onion, and spinach in a large mixing bowl. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano. Toss gently to coat.
04 - Divide cooked quinoa evenly among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt dollops, and crumbled feta on top of each bowl.
05 - Place two egg halves on each bowl. Sprinkle with fresh parsley and sliced olives. Drizzle remaining olive oil over all components.
06 - Serve immediately with lemon wedges on the side for squeezing over the bowl, if desired.
# Insider Tips:
01 -
- You get 27 grams of protein in one bowl without any protein powder or complicated prep work
- The combination of warm quinoa, cool vegetables, and jammy eggs hits every texture and temperature craving
02 -
- The vegetables release water as they sit, so if you are meal prepping these bowls keep the seasoned vegetables separate from the quinoa and combine right before eating
- Room temperature quinoa works so much better than hot quinoa here since you want all the components at similar temperatures
03 -
- Use a timer for the eggs because even 30 seconds too long changes the yolk from jammy to fully set
- Let the dressed vegetables sit for 10 minutes before assembling to let the flavors meld together