Mediterranean Breakfast Bowls (Printable)
Nourishing grain bowls with Mediterranean vegetables, feta, chickpeas, and eggs for a protein-rich morning.
# What You'll Need:
→ Grains Base
01 - 2 cups cooked quinoa or brown rice
→ Fresh Vegetables
02 - 1 cup cherry tomatoes, halved
03 - 1 cup cucumber, diced
04 - 1/2 cup red bell pepper, diced
05 - 1/4 cup red onion, finely chopped
06 - 1 cup baby spinach leaves
→ Proteins
07 - 4 large eggs
08 - 1 cup canned chickpeas, rinsed and drained
09 - 1/2 cup crumbled feta cheese
→ Mediterranean Extras
10 - 1/4 cup Kalamata olives, pitted and sliced
→ Lemon Herb Dressing
11 - 3 tbsp extra-virgin olive oil
12 - 1 tbsp fresh lemon juice
13 - 1 tsp dried oregano
14 - Salt and black pepper to taste
# How-To Steps:
01 - Cook quinoa or brown rice according to package directions. Fluff with a fork and set aside to cool slightly.
02 - Combine olive oil, lemon juice, dried oregano, salt, and black pepper in a small bowl. Whisk vigorously until emulsified and set aside.
03 - Heat a non-stick skillet over medium heat. Crack eggs into the pan and cook until whites are set but yolks remain runny, about 3-4 minutes for sunny-side up.
04 - Divide the cooked quinoa evenly among four serving bowls, creating a foundation layer in each.
05 - Arrange cherry tomatoes, cucumber, bell pepper, red onion, spinach, chickpeas, and olives in sections over the grain base.
06 - Sprinkle crumbled feta cheese generously over each bowl.
07 - Drizzle the lemon herb dressing evenly across all bowls. Top each with a cooked egg and serve immediately while warm.
# Expert Advice:
01 -
- The combination of warm quinoa and crisp vegetables creates this incredible texture contrast that makes breakfast feel exciting again
- Everything can be prepped the night before so you just have to fry an egg and assemble
- One bowl delivers protein fiber and healthy fats without the post breakfast slump
02 -
- Room temperature quinoa absorbs the dressing better than cold quinoa straight from the fridge
- Warm eggs on cool vegetables is what makes this dish work so dont let your eggs get cold before assembling
- The dressing should be made fresh each time because pre made dressing loses that bright punch
03 -
- Pat your chickpeas completely dry before adding so they dont make your quinoa soggy
- Warm your serving bowls for a minute in the oven if you want this to feel extra comforting on cold mornings