This fiber-packed Mediterranean grain bowl is fresh, flavorful, and perfect for meal prep. With quinoa, crispy chickpeas, and your choice of protein-like chicken, tofu, or salmon-it's a satisfying lunch that keeps you full and energized.

Four Mediterranean Grain Bowls in meal prep containers

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Why you'll love it

Meal prep magic: This recipe makes four bowls that store beautifully in the fridge-perfect for busy weekdays when you want something nourishing and ready to go.
Crispy + creamy: Between the crunchy chickpeas, cool cucumbers, and creamy tahini dressing, this bowl hits all the texture goals.
Totally customizable: Pick your protein, swap your grains, and make it dairy-free or vegan with easy tweaks.

Mediterranean Grain Bowl in meal prep container

Spoon in Mediterranean Grain Bowl with dressing and lemon

What is a Mediterranean grain bowl?

A Mediterranean grain bowl combines classic Mediterranean-inspired ingredients-like lentils, cucumbers, tomatoes, feta, and tahini-with a hearty grain base such as quinoa. It's a nutrient-packed, vibrant dish that works great for lunch, dinner, or meal prep.

Is this Mediterranean grain bowl healthy?

As a registered dietitian, I always look for meals that are balanced, satisfying, and loaded with whole foods. This Mediterranean grain bowl delivers just that with a perfect combo of nutrient-packed ingredients:

Fiber-rich lentils and quinoa: A duo that supports digestion and heart health while keeping you full longer. Research shows that higher fiber intake is linked to reduced risk of chronic diseases like type 2 diabetes and cardiovascular disease.
Veggie variety: Cucumbers, tomatoes, and red onion add antioxidants, hydration, and flavor.
Healthy fats: Olive oil and tahini bring in anti-inflammatory fats that are central to the Mediterranean diet, which has been associated with lower risk of chronic disease.

Layers of Mediterranean Grain Bowl in glass container

Four Mediterranean Grain Bowl topped with dressing and lemon

What ingredients do you need?

Here's everything you'll need to build these bowls:

Base ingredients:

Quinoa - Cooked and fluffy, it's the perfect protein-rich grain.
Lentils - Canned and rinsed for ease, they add fiber and heartiness.
Cucumber - For a hydrating, refreshing crunch.
Cherry tomatoes - Sweet and juicy flavor bursts in every bite.
Red onion - Diced fine for a little zing.
Protein of your choice - Chicken, tofu, steak, tempeh, or salmon all work here!
Feta - Adds a creamy, salty contrast.
Crispy chickpeas - Grab your favorite brand (we love Biena) or roast your own.

Tahini dressing:

Tahini
Lemon juice
Water
Olive oil
Garlic powder
Onion powder
Cumin
Salt and pepper

Ingredients for Mediterranean Grain Bowl in separate white bowls

How do you make a Mediterranean grain bowl?

This bowl couldn't be easier to throw together:

Step 1: Cook your quinoa.
You'll need about 2 cups of cooked quinoa, so prep that first or use leftovers if you have them.

Step 2: Whisk up the dressing.
In a small bowl, whisk tahini, water, lemon juice, olive oil, and spices until smooth. If it's too thick, add a splash more water.

Step 3: Assemble your bowls.
Distribute the quinoa, lentils, veggies, protein, feta, and chickpeas among 4 bowls. Don't forget to tuck a lemon wedge into each one!

Step 4: Drizzle with dressing.
Add about 2 tablespoons of tahini dressing per bowl, or adjust to taste.

Step 5: Store or serve.
If meal prepping, keep the crispy chickpeas separate until just before eating so they stay crunchy. Store everything in airtight containers in the fridge for up to 5 days.

Grains and veggies in four meal prep containers

Beyond chicken pieces added to four meal prep containers

Customize it your way

Like all of my recipes, this fiber-packed Mediterranean grain bowl is completely customizable. Choose what grains and protein you want to use.

Grains of your choice: I typically use quinoa, but feel free to use farro, couscous, brown rice, or even cauliflower rice for a low-carb option.
Protein of your choice: Whether you're feeling grilled chicken, pan-seared salmon, or crispy tofu, any protein works here. For a plant-based option, lentils and chickpeas already bring solid protein power. I often like to use Beyond's new Chicken pieces here (as pictured!)

Four Mediterranean Grain Bowls with beyond chicken pieces package

Recipe tips and tricks

Serving: This bowl is super satisfying on its own, but you could pair it with a warm pita or side of hummus for extra flavor.
Troubleshooting: Dressing too thick? Just whisk in a splash more water or lemon juice until you hit that drizzle-able consistency.
Scaling: The recipe makes 4 bowls, but you can easily double the ingredients for a big batch lunch prep or family dinner.

Mediterranean Grain Bowl with quinoa, lentils, and veggies

Meal prep and storage

Make these bowls up to 5 days in advance and store in airtight containers. Keep dressing and crispy chickpeas separate until serving for best texture. Add your lemon wedge fresh before eating for that bright, zesty lift.

Mediterranean Grain Bowls in air tight meal prep containers

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.