When I first started exploring the Mediterranean diet, I was amazed at how vibrant, hearty, and nourishing the Mediterranean Quinoa Bowl could be. One of the dishes that quickly became a staple in my kitchen was this Mediterranean Quinoa Bowl—a simple, satisfying bowl layered with fluffy quinoa, crisp veggies, creamy feta, and a tangy garlic yogurt sauce. It’s everything I want in a meal: bold flavor, plant-based protein, and just the right balance of freshness and comfort.
Whether you’re meal prepping for the week or looking for a quick dinner that leaves you feeling full (but not heavy), this healthy quinoa bowl delivers. And the best part? It’s totally customizable. Add more veggies, go vegan, swap in grilled chicken—it’s up to you.
I love pairing this bowl with my Crispy Baked Zucchini Fries for a satisfying Mediterranean-style dinner or finishing it with something sweet like our Classic Buttermilk Pie when I’m craving dessert.
Recipe Overview
Why You’ll Love This Mediterranean Quinoa Bowl
Plant-Powered & Filling – Loaded with vegetarian protein, fiber, and good fats
Perfect for Meal Prep – Make ahead and assemble bowls all week
Naturally Gluten-Free – A safe option for sensitive eaters
Flavorful & Versatile – Easily adapt to whatever’s in your fridge
Ingredients – Mediterranean Quinoa Bowl
For the Bowl
1 cup quinoa, rinsed
1¾ cups water or vegetable broth
1 cup canned chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, finely chopped
½ cup Kalamata olives, sliced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
For the Garlic Yogurt Sauce
½ cup plain Greek yogurt
1 garlic clove, minced
1 tablespoon lemon juice
Salt and pepper, to taste
How to Make a Mediterranean Quinoa Bowl
Step 1: Cook the Quinoa
In a saucepan, bring the water or broth to a boil. Add quinoa, lower heat, cover, and simmer for 15 minutes. Remove from heat, fluff with a fork, and cool.
Step 2: Mix the Sauce
In a small bowl, combine Greek yogurt, garlic, lemon juice, salt, and pepper. Stir and refrigerate.
Step 3: Assemble the Bowl
In a large bowl, mix the quinoa, chickpeas, tomatoes, cucumber, onion, olives, feta, and parsley. Toss gently to combine.
Step 4: Serve
Scoop the mixture into individual bowls and top with the garlic yogurt sauce. Serve immediately or refrigerate for later.
Tips for the Best Vegetarian Quinoa Bowl
Use vegetable broth instead of water for richer quinoa flavor
Add chopped greens like arugula or spinach for a nutrient boost
Craving spice? Toss in a spoonful of harissa or red pepper flakes
Looking for more delicious and wholesome ideas? This bowl pairs beautifully with our Low-Carb Pecan Pie Bars or a sweet finish like our Perfect Low-Carb Blackberry Cobbler
Variations – Mediterranean Quinoa Bowl
Vegan Quinoa Bowl – Skip the feta and use dairy-free yogurt
Add Protein – Top with grilled shrimp, chicken, or tofu
Roasted Chickpeas – Add crunch and flavor with oven-roasted chickpeas
What to Serve With It
A lemon wedge and warm pita bread
Zucchini Fries as a savory side
And for dessert? This Strawberry Crunch Cheesecake hits the spot
Or go for something healthier and still sweet like this Brownie Baked Oatmeal—it’s breakfast and dessert in one
FAQs – Mediterranean Quinoa Bowl
How to make a Mediterranean quinoa bowl for meal prep?
Cook the quinoa and prep the veggies in advance. Store everything separately and assemble just before eating.
Can I eat this bowl warm?
Yes! It’s delicious warm or chilled—perfect for any season.
Is this bowl gluten-free?
Quinoa is naturally gluten-free, making this a great option for gluten-free eaters.
What other sauces go well with this?
Try lemon tahini, hummus drizzle, or olive oil vinaigrette.
Can I roast the chickpeas?
Absolutely! Roasting adds crunch and depth of flavor.
Mediterranean Quinoa Bowl
4
servings10
minutes15
minutes390
kcalThis Mediterranean Quinoa Bowl is a fresh, healthy, and protein-rich meal loaded with chickpeas, crisp veggies, feta, and a tangy garlic yogurt sauce. Perfect for meal prep, vegetarian diets, and gluten-free lifestyles!
Ingredients
For the Quinoa Bowl:
1 cup quinoa, rinsed
1 ¾ cups water or vegetable broth
1 cup canned chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, finely chopped
½ cup Kalamata olives, sliced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
For the Garlic Yogurt Sauce:
½ cup plain Greek yogurt
1 garlic clove, minced
1 tablespoon lemon juice
Salt and pepper, to taste
Directions
- In a saucepan, bring water or broth to a boil. Add quinoa, lower the heat, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork and let cool.
- In a bowl, whisk together Greek yogurt, garlic, lemon juice, salt, and pepper. Refrigerate until serving.
- In a large bowl, mix quinoa, chickpeas, cherry tomatoes, cucumber, red onion, olives, feta, and parsley.
- Divide mixture into serving bowls and drizzle with garlic yogurt sauce just before serving.
- Serve with pita bread and lemon wedges if desired.
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