High Protein Mediterranean Breakfast Bowls (Printable Version)
Vibrant bowls with eggs, yogurt, quinoa, and fresh Mediterranean vegetables ready in 25 minutes.
# What You'll Need:
→ Protein & Dairy
01 - 4 large eggs
02 - 1 cup low-fat Greek yogurt (200 g)
03 - 1 cup cooked chickpeas, rinsed and drained (150 g)
04 - 1/2 cup crumbled feta cheese (75 g)
→ Vegetables
05 - 1 cup cherry tomatoes, halved (150 g)
06 - 1 cup cucumber, diced (100 g)
07 - 1/2 cup roasted red peppers, sliced (60 g)
08 - 1/4 cup red onion, finely sliced (30 g)
09 - 1 cup baby spinach leaves (30 g)
→ Grains
10 - 1 cup cooked quinoa (200 g)
→ Garnishes & Extras
11 - 2 tbsp extra virgin olive oil (30 ml)
12 - 2 tbsp fresh parsley, chopped (5 g)
13 - 1 tbsp kalamata olives, sliced (10 g)
14 - 1/2 tsp dried oregano
15 - Salt and pepper, to taste
16 - Lemon wedges (optional)
# Method:
01 - Cook quinoa according to package directions. Allow to cool slightly while assembling remaining components.
02 - Bring a small pot of water to a rolling boil. Gently lower eggs into water and cook for 7 minutes for jammy yolks. Transfer immediately to ice water bath, peel once cool, and halve.
03 - Combine cherry tomatoes, cucumber, roasted red peppers, red onion, and baby spinach in a large mixing bowl. Drizzle with 1 tablespoon olive oil and season with salt, pepper, and oregano. Toss gently to coat evenly.
04 - Divide cooled quinoa among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt, and crumbled feta evenly over each bowl.
05 - Place two egg halves on each bowl. Garnish with fresh parsley and sliced olives. Drizzle remaining olive oil over the top.
06 - Serve immediately with lemon wedges on the side for squeezing, if desired.
# Chef's Tips:
01 -
- Protein that keeps you full until lunch without feeling heavy
- Its meal prep friendly but never tastes like leftovers
- The flavors somehow taste better each time you make it
02 -
- Warm vegetables on cold quinoa is fine, but room temperature everything tastes best
- The yogurt can get watery if you stir it in, so keep it as dollops
- Eating this right away keeps the textures crisp and perfect
03 -
- Invest in good olive oil since its not cooked here
- Let the dressed vegetables sit for 5 minutes before assembling