High Protein Mediterranean Breakfast Bowls (Print Version)
Wholesome morning bowls with quinoa, eggs, chickpeas, and fresh Mediterranean vegetables.
# What You’ll 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 tbsp extra virgin olive oil
12 - 2 tbsp fresh parsley, chopped
13 - 1 tbsp kalamata olives, sliced
14 - 1/2 tsp dried oregano
15 - Salt and pepper, to taste
16 - Optional: lemon wedges
# Steps:
01 - Prepare quinoa according to package instructions. Set aside to cool slightly.
02 - Bring a small pot of water to a boil. Lower eggs in carefully and cook for 7 minutes for jammy centers, or to your desired doneness. Cool in ice water, then peel and halve.
03 - In a large mixing bowl, combine cherry tomatoes, cucumber, roasted red peppers, red onion, and spinach. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano. Toss gently.
04 - Divide cooked quinoa among 4 bowls. Top each bowl evenly with mixed vegetables, chickpeas, Greek yogurt, and crumbled feta.
05 - Add two egg halves to each bowl. Sprinkle with parsley and olives. Drizzle with remaining olive oil.
06 - Serve immediately with lemon wedges on the side, if desired.
# Expert Tips:
01 -
- You get that perfect protein hit that keeps you satisfied straight through lunch without feeling heavy
- Everything can be prepped ahead, so busy mornings still feel intentional and nourishing
02 -
- The quinoa should be warm but not hot when you assemble, or it will wilt the spinach too much
- Add the final drizzle of olive oil right before serving to keep everything looking fresh
03 -
- Buy pre-roasted red peppers from the jar if roasting your own feels like too much work
- The vegetables actually taste better after sitting for 10 minutes, so do not stress about serving immediately