High Protein Mediterranean Breakfast Bowls (Printable)

Protein-packed Mediterranean bowls with eggs, quinoa, fresh vegetables, and feta. Ready in 25 minutes for four servings.

# 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 tablespoons extra virgin olive oil
12 - 2 tablespoons fresh parsley, chopped
13 - 1 tablespoon kalamata olives, sliced
14 - 1/2 teaspoon dried oregano
15 - Salt and pepper to taste
16 - Lemon wedges (optional)

# How To Make:

01 - Cook quinoa according to package directions. Allow to cool slightly while preparing remaining components.
02 - Bring a small pot of water to boil. Gently lower eggs into water and cook for 7 minutes for jammy yolks. Transfer to ice bath to stop cooking, then peel and halve.
03 - Combine cherry tomatoes, cucumber, roasted red peppers, red onion, and spinach in large mixing bowl. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano. Toss gently to coat.
04 - Divide cooked quinoa evenly among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt dollops, and crumbled feta on top of quinoa.
05 - Place two egg halves in each bowl. Sprinkle with fresh parsley and sliced olives. Drizzle remaining olive oil over each bowl.
06 - Serve immediately while eggs are warm. Offer lemon wedges on the side for bright acidity.

# Expert Tips:

01 -
  • You get that satisfying protein punch without the heavy feeling that lingers until lunch
  • The contrast of warm eggs and cool fresh vegetables makes every spoonful interesting
  • It looks like you spent hours planning when really it came together in under half an hour
02 -
  • Cold eggs peel easier so do not skip the ice bath step unless you want frustratingly stubborn shells
  • The chickpeas should be thoroughly dried after rinsing or they will make everything soggy
  • Room temperature vegetables taste better than ice cold ones straight from the refrigerator
03 -
  • Cook a big batch of quinoa at the start of the week so these bowls come together in minutes
  • Mix your Greek yogurt with a pinch of garlic powder for an unexpected savory twist

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