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.

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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.

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.

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

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.

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!)

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.

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.

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.

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try these other bowl recipes too:

• Quinoa Taco Bowl
• Bulgogi-Inspired Bowl
• Tempeh Burrito Bowl