High Protein Mediterranean Breakfast Bowls (Printable)
Protein-packed morning bowl with eggs, yogurt, chickpeas, and Mediterranean vegetables over quinoa.
# What You 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 tablespoons extra virgin olive oil (30 ml)
12 - 2 tablespoons fresh parsley, chopped (5 g)
13 - 1 tablespoon kalamata olives, sliced (10 g)
14 - 1/2 teaspoon dried oregano
15 - Salt and pepper, to taste
16 - Optional: lemon wedges
# How To Cook:
01 - Cook quinoa according to package directions. Allow to cool slightly while preparing 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 or adjust time to your preference. Transfer to ice water bath to stop cooking, then peel and halve.
03 - In a large mixing bowl, combine cherry tomatoes, cucumber, roasted red peppers, red onion, and baby spinach. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano. Toss gently to coat evenly.
04 - Distribute cooked quinoa evenly among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt dollops, and crumbled feta 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 tops.
06 - Serve immediately while eggs are warm. Offer lemon wedges on the side for guests who prefer extra acidity.
# Expert Tips:
01 -
- You get complete proteins that keep you full for hours without that heavy breakfast feeling
- The combination of warm quinoa and cool fresh vegetables creates such satisfying textures
- Everything can be prepped ahead, making mornings feel luxurious instead of rushed
02 -
- Room temperature quinoa absorbs the flavors better than cold straight from the fridge
- That ice water bath after boiling eggs is not optional unless you enjoy fighting with stubborn shells
- Do not toss everything together in one big bowl or you will end up with muddy colors and soft textures
03 -
- Buy pre roasted red peppers in jars rather than roasting your own unless you are meal prepping for the week
- Quality olive oil matters here since it is one of the main flavor components