High Protein Mediterranean Breakfast (Printable)
Wholesome bowls with quinoa, eggs, yogurt, chickpeas, and fresh Mediterranean vegetables for a protein-rich morning.
# What You'll 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 tbsp extra virgin olive oil
12 - 2 tbsp fresh parsley, chopped
13 - 1 tbsp kalamata olives, sliced
14 - 1/2 tsp dried oregano
15 - Salt and pepper, to taste
16 - Optional: lemon wedges
# Directions:
01 - Cook quinoa according to package instructions. Remove from heat and let cool slightly while preparing remaining ingredients.
02 - Bring a small pot of water to boil. Gently lower eggs into boiling water and cook for 7 minutes for jammy yolks. Transfer to ice bath to stop cooking, peel carefully, and halve.
03 - Combine cherry tomatoes, cucumber, roasted red peppers, red onion, and baby spinach in a large mixing bowl. Drizzle with 1 tablespoon olive oil, season with salt, pepper, and oregano. Toss gently to coat evenly.
04 - Divide cooked quinoa among 4 serving bowls. Arrange mixed vegetables, chickpeas, Greek yogurt, and crumbled feta evenly on top of quinoa in each bowl.
05 - Place two egg halves in each bowl. Sprinkle with fresh chopped parsley and sliced kalamata olives. Drizzle remaining olive oil over the top.
06 - Serve immediately with lemon wedges on the side for squeezing over the bowl, if desired.
# Expert Advice:
01 -
- One bowl delivers 27 grams of protein without that heavy breakfast feeling
- You can prep most components Sunday and assemble in minutes all week
02 -
- The temperature contrast between warm eggs and cool yogurt is intentional and part of the experience
- Slicing vegetables uniformly makes every forkful feel balanced and complete
03 -
- Invest in really good olive oil because it carries every other flavor
- The seven minute egg window is precise but worth practicing