High Protein Mediterranean Breakfast Bowls (Printable)

Protein-rich morning bowls with Mediterranean flavors, fresh vegetables, and wholesome grains.

# 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

# Steps:

01 - Cook quinoa according to package instructions. Set aside to cool slightly while preparing remaining components.
02 - Bring a small pot of water to a boil. Carefully lower eggs into boiling water and cook for 7 minutes for jammy centers or adjust timing to your preferred doneness. Transfer to ice water bath to stop cooking, then peel and halve.
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 evenly.
04 - Divide cooled quinoa among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt, and crumbled feta evenly on top of each bowl.
05 - Place two egg halves on each bowl. Sprinkle with chopped parsley and sliced olives. Drizzle remaining olive oil over the top. Serve immediately with lemon wedges on the side if desired.

# Expert Advice:

01 -
  • You get 27 grams of protein without any meat, heavy lifting, or protein powders
  • The combination of textures makes every spoonful interesting and satisfying
  • You can prep most components ahead and assemble in under five minutes
02 -
  • The eggs continue cooking after you remove them from the water, so the ice bath step really matters
  • Room temperature quinoa works better than hot, which can make the spinach wilt and turn soggy
  • Everything tastes better after the vegetables have marinated for 15 minutes in the oil and seasonings
03 -
  • Use a mandoline for the cucumber and onion to get paper thin slices that meld beautifully with the other ingredients
  • Let the dressed vegetables sit for at least 10 minutes before assembling to let the flavors marry

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