High Protein Mediterranean Breakfast Bowls (Printable)
Protein-packed morning bowls with Mediterranean vegetables, eggs, and quinoa for a nutritious start.
# 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 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 - Optional: lemon wedges
# How to Make It:
01 - Cook quinoa according to package instructions, then set aside to cool slightly.
02 - Bring a small pot of water to a boil. Lower the 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 the cherry tomatoes, cucumber, roasted red peppers, red onion, and spinach. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano, and toss gently.
04 - Divide the cooked quinoa among 4 bowls. Top each bowl evenly with the 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 Advice:
01 -
- You get 27 grams of protein without any meat or protein powder
- The combination of warm quinoa and crisp vegetables feels incredibly satisfying
- Everything can be prepped ahead, making mornings feel luxurious instead of frantic
02 -
- Cold quinoa can taste waxy, so let it come to room temperature before assembling
- Room temperature eggs are less likely to crack when you lower them into boiling water
- The vegetables release water as they sit, so dress them right before serving
03 -
- Use a sharp knife to halve the eggs so the yolks stay centered and look beautiful
- Season each layer as you build it, not just at the end, for better depth of flavor