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–+ servings
Two Mediterranean bowls topped with parsley.
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5 from 2 votes

Easy Mediterranean Bowl {Meal Prep}

This Easy Mediterranean Bowl is going to become your next favourite lunch! It's got quinoa, chicken, roasted red peppers, hummus and more.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4 people
Calories: 451kcal
Author: Taylor Stinson

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 lb chicken cutlets
  • 1 cup arugula
  • 1/2 cucumber sliced
  • 1/2 cup roasted red peppers
  • 1/2 red onion thinly sliced
  • 1/2 cup parsley finely chopped
  • 1/2 cup kalamata olives
  • 1/4 cup hummus

Marinade/dressing

  • 3 tbsp olive oil
  • 3 tbsp lemon juice
  • 2 cloves garlic minced
  • 1 tbsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp pepper

Instructions

  • Add quinoa and water to a rice cooker or pot on the stove, cooking until liquid is absorbed.
  • Preheat the oven, or BBQ to 425 F, or the air fryer to 400 F for 5 minutes.
  • Mix olive oil, lemon juice, garlic, oregano, salt and pepper together in a small bowl to make the dressing/marinade. Divide this mixture in half, pouring one half over the chicken in a baking dish and reserving the other half for the dressing.
  • Bake chicken (discarding marinade) for 15-20 minutes, or BBQ or air fry for 12-15 minutes. Chicken should register an internal temperature of 165 F and no longer be pink inside.
  • While the chicken and quinoa cooks, prep your veggie toppings. Divide quinoa, chicken, veggies and hummus among 4 large bowls, then drizzle with remaining dressing. Serve and enjoy!

Notes

Add on more toppings like feta, avocado, bell peppers, crispy chickpeas, grape tomatoes and more.
Store all the components separately in the fridge for up to 5 days. Reheat the quinoa and chicken if desired, then assemble your bowls fresh.
Freeze the chicken and quinoa separately for up to 3 months. Defrost in the fridge overnight then reheat as normal.

Nutrition

Calories: 451kcal | Carbohydrates: 35g | Protein: 32g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 999mg | Potassium: 877mg | Fiber: 6g | Sugar: 2g | Vitamin A: 981IU | Vitamin C: 27mg | Calcium: 82mg | Iron: 4mg