Mediterranean Quinoa Power Bowl (Healthy & Protein-Packed Lunch)

Fuel your day with this Mediterranean quinoa power bowl 🥗✨—loaded with protein, veggies, and flavor, ready in just 25 minutes!

Looking for a lunch that’s both nutritious and bursting with flavor? This Mediterranean Quinoa Power Bowl is your answer. Packed with protein, fiber, and fresh veggies, it’s perfect for a healthy weekday lunch, a post-workout meal, or a light dinner that actually fills you up.

Quinoa serves as the hearty base, while colorful Mediterranean veggies, olives, feta cheese, and a zesty dressing create layers of flavor in every bite. Bonus: it’s completely customizable, so you can adjust it to your taste, make it vegan, or prep it for meal prep throughout the week.

Whether you’re meal prepping or just want a quick, wholesome bowl, this Mediterranean Quinoa Power Bowl is as satisfying as it is delicious.

Mediterranean Quinoa Power Bowl

A colorful, protein-packed Mediterranean quinoa bowl 🥗🍅🥒 with fresh veggies, chickpeas, feta, and a zesty lemon dressing — perfect for lunch or dinner!

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 2 bowls

Course: Dinner, Healthy, Lunch

Cuisine: Mediterranean, Vegetarian

Calories: 380

Ingredients Equipment Method Notes

Ingredients

  

Quinoa Base

• 1 cup uncooked quinoa rinsed
• 2 cups water or vegetable broth

Vegetables & Toppings

• 1 cup cherry tomatoes halved
• 1/2 cup cucumber diced
• 1/4 cup red onion finely diced
• 1/2 cup feta cheese crumbled
• 1/2 cup chickpeas cooked or canned, drained
• 2 tbsp fresh parsley chopped

Dressing

• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1/2 tsp Dijon mustard
• 1/4 tsp salt
• 1/8 tsp black pepper

Equipment

• Medium saucepan
• Mixing bowls
• Whisk
• Knife and cutting board
• Measuring cups and spoons

Method

 

1. Cook quinoa in water or broth according to package instructions. Fluff with a fork and let cool slightly.
2. Prepare vegetables: halve cherry tomatoes, dice cucumber, finely chop red onion, and chop parsley.
3. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper for the dressing.
4. Combine cooked quinoa, vegetables, chickpeas, and feta in a large bowl. Pour dressing over and toss to combine.
5. Garnish with fresh parsley and serve warm, at room temperature, or chilled.

Notes

This Mediterranean Quinoa Power Bowl is perfect for meal prep, packed with protein, fiber, and fresh flavors. Store in an airtight container in the fridge for up to 3 days. Add grilled chicken, shrimp, or avocado for extra protein or creaminess.

Why You’ll Love This Recipe:
✅ High-protein & fiber-rich – quinoa, chickpeas, and feta keep you full.
✅ Fresh & flavorful – Mediterranean-inspired veggies and herbs.
✅ Quick & easy – ready in 25 minutes.
✅ Customizable – add grilled chicken, tofu, or extra veggies.
✅ Perfect for meal prep – keeps well in the fridge for a few days.

Ingredients You’ll Need:

• 1 cup quinoa, rinsed
• 1 ¾ cups water or vegetable broth (for cooking quinoa)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup Kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• 1 cup canned chickpeas, drained and rinsed
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh lemon juice
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• Salt & pepper, to taste

Step-by-Step Instructions:

1. Cook the quinoa: In a medium saucepan, bring water or vegetable broth to a boil. Add rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
2. Prep the veggies: While quinoa is cooking, chop cherry tomatoes, cucumber, red onion, and parsley. Halve the olives.
3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Taste and adjust as needed.
4. Assemble the bowls: In a large mixing bowl, combine quinoa, chickpeas, tomatoes, cucumber, olives, red onion, and parsley. Drizzle with dressing and toss gently.
5. Add feta & serve: Sprinkle crumbled feta over the top and serve immediately, or refrigerate for meal prep.

Tips & Variations:

• Add protein: Top with grilled chicken, shrimp, or baked tofu for a higher protein meal.
• Go vegan: Omit feta or use a plant-based cheese alternative.
• Meal prep: Store in airtight containers in the fridge for up to 4 days. Keep dressing separate until serving for freshness.
• Extra flavor: Add roasted red peppers, sun-dried tomatoes, or avocado slices.

Serving Suggestions:

• Pair with warm pita bread or hummus for a Mediterranean feast.
• Serve alongside a bowl of tzatziki for extra creaminess.
• Add a boiled egg on top for an extra protein boost.

Nutritional Info (per serving, ~1/2 bowl):
Calories: 310
Protein: 12g
Carbs: 38g
Fat: 13g
Fiber: 7g
Sodium: 420mg

FAQs:

1. Can I make this ahead of time?
   Yes! Quinoa and chopped veggies can be prepped in advance. Assemble the bowl when ready to eat.
2. Can I use brown rice instead of quinoa?
   Absolutely! Brown rice works well, though quinoa gives a lighter texture and more protein.
3. How long does it last in the fridge?
   Stored in an airtight container, it lasts up to 4 days. Add dressing just before serving for freshness.
4. Can I add other vegetables?
   Yes! Bell peppers, zucchini, or spinach all pair wonderfully with this bowl.

Conclusion:
This Mediterranean Quinoa Power Bowl proves healthy eating doesn’t have to be boring. Fresh veggies, hearty quinoa, protein-packed chickpeas, and a zesty dressing make this bowl satisfying, colorful, and energizing.

👉 Give it a try for lunch or dinner, and watch how quickly it disappears!