Mediterranean Breakfast Bowls (Printable)

Nourishing bowls with quinoa, vegetables, chickpeas, feta, and eggs for a healthy morning start.

# 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

→ Olives & Garnish

10 - 1/4 cup Kalamata olives, pitted and sliced

→ Lemon-Oregano 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 Make It:

01 - Cook quinoa or brown rice according to package directions. Set aside until ready to assemble.
02 - Combine olive oil, lemon juice, dried oregano, salt, and black pepper in a small bowl. Whisk vigorously until emulsified.
03 - Heat a non-stick skillet over medium heat. Crack eggs into pan and cook to desired doneness—sunny-side up, over-easy, or poached.
04 - Divide cooked quinoa evenly among four serving bowls, creating a foundation for toppings.
05 - Arrange cherry tomatoes, cucumber, bell pepper, red onion, spinach, chickpeas, feta cheese, and olives atop the grain base in sections.
06 - Drizzle dressing evenly over each bowl. Top with a cooked egg and serve immediately. Garnish with fresh parsley or dill if desired.

# Expert Suggestions:

01 -
  • Everything can be prepped the night before except the eggs making rushed mornings feel luxurious
  • The combination of warm grains fresh vegetables and a runny yolk creates satisfaction that lasts until lunch
02 -
  • Warm grains absorb the dressing better than cold ones so either cook them fresh or gently reheat before assembling
  • The egg yolk acts as a second sauce so resist the temptation to cook them until completely set
03 -
  • Use room temperature eggs to prevent them from sticking to the pan and to achieve more even cooking
  • Let the dressed vegetables sit for five minutes before assembling so they release some juices that further flavor the grains

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