High Protein Mediterranean Breakfast Bowls (Printable Version)
A nutritious morning bowl with Mediterranean flavors, eggs, yogurt, chickpeas, feta, and fresh vegetables over quinoa.
# Ingredient List:
→ 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)
# How to Make:
01 - Cook quinoa according to package instructions. Set aside to cool slightly while preparing remaining components.
02 - Bring a small pot of water to boil. Gently lower eggs into water and cook for 7 minutes for jammy centers. Transfer to ice 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 cooked 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 fresh parsley and sliced olives. Drizzle remaining olive oil over the top.
06 - Serve immediately with lemon wedges on the side for added brightness, if desired.
# Expert Tips:
01 -
- You get that perfect protein hit without the heavy breakfast food coma that hits by mid-morning
- The Mediterranean flavors somehow taste luxurious even though it comes together in under 30 minutes
02 -
- Room temperature eggs are less likely to crack when you lower them into boiling water
- The yogurt can separate if you mix it too vigorously, so fold it in gently at the end
03 -
- Place a damp paper towel over your bowl while prepping other ingredients if you are not serving immediately
- The flavors actually improve after sitting for 10 minutes, so do not stress about serving immediately