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This quick and simple Mediterranean bowl makes a fantastic lunch thanks to being so portable, but it will also make a very satisfying dinner.
You’re missing out if you haven’t experimented with hummus bowls yet. These are delicious and are a fantastic way to use up items in your fridge before they go bad while actually enjoying them.
Whether you are following a Mediterranean diet or not, this dish makes an excellent meal for almost any eating style. These are similar to a Buddha bowl. You can opt for fresh or roasted vegetables, but fresh veggies will give you more of a crunch. Either way, it’s delish.
A Basic Mediterranean Bowl
This is a basic recipe you can enjoy as is or use to build upon. Don’t let the list of recipe ingredients limit you. There are a ton of additional toppings you can add to this to round out your Mediterranean bowl for a hearty meal.
The Perfectly Balanced Mediterranean Bowl
The perfectly balanced bowl has several components you should consider adding. Remember that these should be added to what the recipe already calls for to create an outstanding balance of flavors, textures, and nutrients.
- Base of Grains or Greens – The base in the recipe is hummus. But you can also try quinoa, farro, or millet. If you prefer to use leafy greens, try spinach or kale to create a base for your Mediterranean bowl.
- Lean Protein – Add lean protein to your base. The recipe below uses chicken, but it can also be something like fish or beans. Consider salmon or chickpeas for protein. Roasted chickpeas can be delicious here. They add a nice crunch and give you plenty of plant-based protein.
- Colorful Vegetables – Here is where you want to add the rainbow to your bowl. Add veggies of every color to get a broad range of healthy nutrients. In addition to the tomatoes, cucumbers, and onions recommended below, try adding bell peppers, carrots, or raw broccoli.
- Healthy Fats – While you never want to overdo fats (even healthy ones), the fats we get should be as healthy as possible. Try adding olives, avocado, seeds such as pepitos, or nuts such as pine nuts. The dressing will also provide healthy fats.
- Cheese or Dairy – While dairy isn’t necessarily a significant component of the Mediterranean bowl, you can add small amounts of feta cheese or Greek yogurt to add a bit of tang.
- Herbs and Spices – Fresh herbs are always a good idea. Try herbs such as fresh chopped parsley, mint, or oregano.
- Pickled or Fermented Foods – Pickled or fermented foods are always great for digestion. Things like artichoke hearts, pitted Kalamata olives, or pickled red onions are great ways to get some healthy probiotics into your Mediterranean bowl.
This dish can be made vegan by omitting the chicken and adding whole grains, beans, and more veggies. See suggestions below.
This recipe is naturally gluten-free, so you only have to ensure that the individual ingredients (such as spices or store-bought hummus) are labeled gluten-free. There is no added wheat or wheat-based products in this recipe.
While this dish isn’t low-carb, you can make some lower-carb substitutions. Try using cauliflower rice instead of a whole grain. Add extra meat and use low-carb veggies.
This recipe is naturally sugar-free. However, if you are purchasing your hummus, you will need to make sure there is no added sugar.
Mediterranean Bowl Toppings And Variations
Need more ideas for what to add? Here’s a long list of ingredients to consider adding to your Mediterranean bowl.
|Nuts and Seeds
|Almonds, Walnuts, Sunflower seeds, Pomegranate seeds, Toasted sesame seeds, Crushed pistachios, or Harissa-spiced almonds.
|Bulgur, Couscous, Saffron-infused rice.
|Spinach, Kale, Shredded iceberg lettuce, Shredded cabbage, Red cabbage slaw, Radicchio, Watercress, Arugula, Microgreens.
|Basil, Dill, Cilantro
|Citrus and Acids
|Lemon wedges, Balsamic glaze
|Black pepper, Roasted garlic, Red chili flakes, Sumac, Za’atar, Dukkah, Aleppo pepper, Smoked paprika, Turmeric, Red pepper flakes.
|Pickled and Marinated
|Roasted red peppers, Capers, Marinated artichokes, Roasted cherry peppers, Capers.
|Sauces and Condiments
|Tahini sauce, Sundried tomato pesto, Greek feta dressing, Greek tzatziki sauce, Greek vinaigrette, Harissa sauce, Taramasalata (fish roe spread)
|Grated carrots, Roasted eggplant, Zucchini ribbons, Cherry pepper rings, Diced mango, Shaved Brussels sprouts, Diced celery, Caramelized onions, Roasted beets, Roasted butternut squash, Green beans (blanched or roasted)
|Orange zest, lemon zest
These can be made ahead of time in individual containers. Make these up to three days in advance of eating them. Use portable food storage containers with tight-fitting lids. If you are using softer greens, pack the dressing separately. If you use more robust greens such as kale, add the dressing when meal prepping.
About The Ingredients
Mediterranean Bowl Ingredients
Chicken tenders – You can also cut up a chicken breast in a pinch.
Extra virgin olive oil – If you are worried about smoke points, use avocado oil instead. Either will work well here.
Prepared hummus – You can make your own hummus or purchase some at the store. If you buy it, make sure there is no added sugar. Hummus ingredients can vary a lot from brand to brand. So make sure you read the ingredient lists on the packages.
Red onion – Cut these to a size you will enjoy eating.
Cucumber – Cut these to a size you will enjoy eating.
Tomatoes – Cut these to a size you will enjoy eating. You can also use whole cherry tomatoes (or grape tomatoes) and leave them whole or cut them in half.
Extra virgin olive oil – You won’t have to worry about smoke points for the dressing, so EVOO is highly encouraged here.
Lemon juice – This was the juice from one lemon. But you can use bottled juice, too, if you prefer that.
Garlic granules – You can also use garlic powder if that’s what you have.
Baked pita chips – If you can’t find healthy ones, make your own or use whole-grain crackers.
How To Make A Mediterranean Bowl With Chicken
Preheat the boiler to 425℉. and gather all the recipe ingredients.
Cut tenders into small 1” pieces and add them to a large mixing bowl with the olive oil, cumin, salt, and paprika. Mix well to combine.
Place chicken on a foil-lined baking sheet and cook for 15-20 minutes, or until the chicken reaches 165℉ on a meat thermometer. Because the thickness of chicken tenders can vary, it’s essential to ensure they reach the right temperature. Cook them for as long as they need to reach that temperature.
Mix olive oil, lemon juice, and garlic powder in a small bowl and whisk to combine.
Prep And Assemble The Salad
Chop the cucumbers, tomatoes, and red onion.
Place half of the hummus on the bottom of a dinner bowl. Top with the chicken and veggies and drizzle with dressing.
Serve with baked pita chips.
Store leftovers in an airtight container and store in the fridge for up to 3 days.
Freezing is not recommended for this recipe once everything is combined. However, you can freeze the chicken separately by packing it well and storing it in the freezer for up to 4 months.
The only part of this dish you should reheat is the chicken. Reheating an assembled Mediterranean bowl is not recommended. It’s best to eat it cold.
More Healthy Bowl Recipes
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Mediterranean Bowl Recipe
- 1 Mixing Bowl
- 1 baking pan
- 2 dinner bowls
- 1 lb. chicken tenders
- 2 tbsp. olive oil
- ¾ tsp. ground cumin
- 1 tsp. paprika
- ¼ tsp. salt
- 1 cup prepared hummus
- ½ cup chopped red onion
- ½ cup chopped cucumber
- ½ cup chopped tomatoes
- 1 tbsp. olive oil
- 1 tbsp. lemon juice
- ½ tbsp. garlic powder
- Baked pita chips
Prep The Chicken
- Preheat the boiler to 425℉. and gather all the recipe ingredients.
- Cut tenders into small 1” pieces and add them to a large mixing bowl with the olive oil, cumin, salt, and paprika. Mix well to combine.
- Place chicken on a foil-lined baking sheet and cook for 15-20 minutes, or until the chicken reaches 165℉ on a meat thermometer. Because the thickness of chicken tenders can vary, it's important to make sure they reach the right temperature. Cook them for as long as they need to reach that temperature.
- Mix olive oil, lemon juice, and garlic powder in a small bowl and whisk to combine.
Prep And Assemble The Salad
- Chop the cucumbers, tomatoes, and red onion.
- To assemble the bowl, place half of the hummus on the bottom of a dinner bowl. Top with the chicken and veggies and drizzle with dressing. Serve with baked pita chips.