High Protein Mediterranean Breakfast Bowls (Print Version)

Protein-rich Mediterranean bowls with eggs, yogurt, chickpeas, and fresh vegetables served over quinoa.

# What You Need:

→ Protein & Dairy

01 - 4 large eggs
02 - 1 cup low-fat Greek yogurt
03 - 1 cup cooked chickpeas, rinsed and drained
04 - 1/2 cup crumbled feta cheese

→ Vegetables

05 - 1 cup cherry tomatoes, halved
06 - 1 cup cucumber, diced
07 - 1/2 cup roasted red peppers, sliced
08 - 1/4 cup red onion, finely sliced
09 - 1 cup baby spinach leaves

→ Grains

10 - 1 cup cooked quinoa

→ Garnishes & Extras

11 - 2 tbsp extra virgin olive oil
12 - 2 tbsp fresh parsley, chopped
13 - 1 tbsp kalamata olives, sliced
14 - 1/2 tsp dried oregano
15 - Salt and pepper, to taste
16 - Optional: lemon wedges

# How to Make It:

01 - Prepare the quinoa according to package instructions, then set aside to cool slightly.
02 - Bring a small pot of water to a boil. Lower the eggs in carefully and cook for 7 minutes for jammy centers, or to your desired doneness. Cool in ice water, then peel and halve.
03 - In a large mixing bowl, combine the cherry tomatoes, cucumber, roasted red peppers, red onion, and spinach. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano, and toss gently.
04 - Divide the cooked quinoa among 4 bowls. Top each bowl evenly with the mixed vegetables, chickpeas, Greek yogurt, and crumbled feta.
05 - Add two egg halves to each bowl. Sprinkle with parsley and olives. Drizzle with remaining olive oil.
06 - Serve immediately with lemon wedges on the side, if desired.

# Expert Hints:

01 -
  • You get that glorious 7-minute egg with a jammy center that creates its own sauce when you cut into it
  • Everything can be prepped ahead so busy mornings feel luxurious instead of rushed
  • The contrast between cool crisp vegetables and warm quinoa makes every bite interesting
02 -
  • The timing on those eggs matters more than anything else in this recipe
  • Room temperature vegetables taste better than cold ones straight from the fridge
  • Assembling everything in sections looks impressive and keeps flavors distinct until you mix them
03 -
  • Chop all your vegetables the night before and store them in separate containers
  • Invest in an egg timer or use your phone the exact 7 minutes makes all the difference

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