Mediterranean Quinoa Breakfast Bowl
Start your day with a nutritious and flavorful Mediterranean-inspired quinoa bowl! Packed with protein, healthy fats, and vibrant vegetables, this dish is perfect for meal prep or a fresh, filling breakfast.
Ingredients
Ingredients (Serves 2)
Base:
- 1 cup quinoa rinsed
- 2 cups water
Vegetables & Toppings:
- ½ cup cherry tomatoes halved
- ½ cucumber diced
- ¼ red onion finely sliced
- ¼ cup kalamata olives sliced
- ¼ avocado sliced
- ¼ cup feta cheese crumbled
- 2 tbsp almonds or sunflower seeds optional
Dressing:
- 2 tbsp extra virgin olive oil
- Juice of ½ lemon
- 1 clove garlic minced
- ½ tsp dried oregano
- Salt & black pepper to taste
Optional Protein Add-Ons:
- 2 hard-boiled eggs sliced
- ½ cup chickpeas roasted or boiled
- 3 oz grilled chicken or smoked salmon
Instructions
Step 1: Cook the Quinoa
- Rinse 1 cup quinoa under cold water to remove bitterness.
- In a saucepan, bring 2 cups water to a boil.
- Add quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed.
- Remove from heat, fluff with a fork, and let cool slightly.
Step 2: Prepare the Ingredients
- Chop the vegetables (cucumbers, cherry tomatoes, red onion, and olives).
- Slice avocado and boiled eggs (if using).
- Crumble the feta cheese.
Step 3: Make the Dressing
- In a small bowl, whisk together:
- Olive oil
- Lemon juice
- Minced garlic
- Dried oregano
- Salt & black pepper
Step 4: Assemble the Bowl
- Divide quinoa between serving bowls.
- Arrange chopped vegetables, feta cheese, and protein options on top.
- Drizzle with lemon-olive oil dressing.
- Sprinkle with almonds or sunflower seeds (optional).
Step 5: Serve and Enjoy!
- Garnish with fresh herbs like parsley or basil.
- Serve warm or chilled.
Nutritional Information (Per Serving - Without Add-Ons)
- Calories: ~350
- Protein: 10g
- Carbs: 40g
- Fats: 15g
- Fiber: 6g
Customization Options
- 📌 Vegan Option – Skip the feta and use hummus or tahini instead.
- 📌 Low-Carb Alternative – Swap quinoa for cauliflower rice.
- 📌 Protein Boost – Add grilled chicken, salmon, or chickpeas.
- 📌 Nut-Free Version – Use pumpkin seeds instead of almonds.
Storage & Meal Prep Tips
- ✅ Refrigerate: Store in an airtight container for 3–5 days.
- ✅ Keep Dressing Separate: Add before serving to avoid sogginess.
- ✅ Reheat Option: Warm quinoa separately, then mix in fresh toppings.
- 💡 Perfect for busy mornings or make-ahead breakfasts!
FAQs
- ❓ Is quinoa good for breakfast?
- ✅ Yes! It’s high in protein, fiber, and essential nutrients, keeping you full and energized.
- ❓ Can I meal prep this bowl?
- ✅ Absolutely! Just store ingredients separately and assemble before eating.
- ❓ How long does it last in the fridge?
- ✅ 3–5 days when stored properly.
- ❓ What’s the best dressing?
- ✅ Olive oil & lemon, tahini sauce, or Greek yogurt dressing.