How many calories are in a high protein mediterranean bowl?

This version has approximately 480 to 500 calories per bowl with 50+ grams of protein and 7 grams of fiber. Calories vary based on portion size and toppings.

Can I use rotisserie chicken?

Yes. Shred rotisserie chicken and toss with a tablespoon of the marinade ingredients for flavor. It cuts prep time to under 10 minutes and still produces excellent results.

No. Brown rice, farro, couscous, or a bed of arugula all work as the base. Quinoa is the highest protein grain option at 4 grams per half cup cooked.

How long does this keep in the fridge?

Stored with components separate, the bowl meal preps for 4 days. Once assembled and dressed, eat within 1 to 2 hours for best texture.

High Protein Mediterranean Bowl Recipe — 50 Grams of Protein in One Bowl

Description

This high protein Mediterranean bowl is fresh, vibrant, and packed with over 50 grams of protein. It combines lemon herb chicken, quinoa, roasted chickpeas, crisp veggies, feta, and a creamy tahini drizzle — all ready in just 30 minutes and perfect for meal prep.

Ingredients

Scale

2 boneless chicken breasts (about 5 oz each)
2 tablespoons olive oil
Juice of 1 lemon
1 teaspoon dried oregano
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
Salt and pepper
1 cup cooked quinoa
1 cup canned chickpeas, drained and rinsed
1 teaspoon olive oil
Pinch of cumin
1 cup cherry tomatoes, halved
1 English cucumber, diced
1/4 red onion, thinly sliced
1/3 cup Kalamata olives, halved
2 oz feta cheese, crumbled
Fresh parsley or dill
3 tablespoons tahini
Juice of 1 lemon
1 garlic clove, minced
2 to 3 tablespoons water
Salt to taste

Instructions

Mix olive oil, lemon juice, oregano, garlic powder, paprika, salt, and pepper in a bowl.
Add chicken and toss to coat, then marinate for at least 10 minutes.
Preheat oven to 400°F.
Toss chickpeas with olive oil, cumin, and salt.
Roast chickpeas for 20 minutes until crispy or use مباشرة from the can.
Heat a skillet over medium-high heat.
Cook chicken for 5 to 6 minutes per side until fully cooked.
Let chicken rest for 5 minutes, then slice thinly.
Whisk tahini, lemon juice, garlic, and salt together.
Add water تدريجيا until the dressing is smooth and pourable.
Divide quinoa between bowls.
Add chicken, chickpeas, tomatoes, cucumber, onion, olives, and feta.
Drizzle with tahini dressing and top with fresh herbs.

Notes

Store components separately for up to 4 days for easy meal prep. Add dressing just before serving to keep everything fresh and crisp.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Stovetop and Oven
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 490
Sugar: 5g
Sodium: 650mg
Fat: 18g
Saturated Fat: 5g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 7g
Protein: 53g
Cholesterol: 110mg

Keywords: high protein mediterranean bowl, healthy bowl, chicken quinoa bowl, meal prep, tahini dressing