Meal Prep Mediterranean Quinoa Bowls


Hello everyone!

A few weeks back I asked you all what you wanted to see more of on the blog, and I got an overwhelming amount of requests for MORE RECIPES! I know I’m kinda cheating because I posted this one on my Instagram feed a while ago, but I love it so much that I thought it deserved another moment in the spotlight, and to live permanently on the blog as well! I promise I’ll work on getting more recipes up soon; I just feel like I’ve been running around like a chicken with my head cut off lately. I appreciate your patience. : )

As most of you probably know, I went to the Lake of the Ozarks with some friends this past weekend and had an absolute blast. We drank, we laughed, we floated, and we ate a lot. Some healthy things, some not-so-healthy things. All equally delicious and satisfying. I genuinely enjoyed every second and every bite on that trip, without any guilt at all. Vacation is a time to kick back, relax, and leave stress behind, and that includes any stress associated with food. I know it can be hard to let go and allow yourself to eat freely, but trust me when I say that it is so worth it. One day or one weekend of eating choices will not have a significant impact on your health or your body size. Next time you go on a trip with family or friends, please keep this in mind and enjoy the whole experience by trying new things, including food!

With that being said, I’m excited to get back into my routine of cooking, eating the foods that I love and that make me feel my best, drinking water instead of beer, getting some exercise in and crossing ALL the things off my to-do list! Helloooo, productivity.

Alright, I know most of you are just here for the recipe, so let’s talk about it a little.

This recipe is perfect to meal prep and bring for work lunches, especially if you don’t have easy access to a microwave, because you can just eat it cold! I absolutely love the flavor combination in this bowl. ALL THE GOODS. It is also meatless, so it’s an awesome option for all my plant-based friends out there! I love to incorporate multiple vegetarian meals throughout the week, and lunch is one of the best times for me to do that, because I’m not a huge fan of reheated meat. At dinner time I’m usually eating with my husband, who prefers that meat be included. ; )

The inspiration for this recipe came from Eating Well.  I decided to take the lazy road and add roasted red pepper hummus instead of whipping up my own red pepper sauce. I figured most of you would prefer to do the same. Let’s be real — don’t we all love shortcuts? I also removed olives because they are one of the only foods that I literally despise, but if you love them, feel free to throw them back in! The chickpeas (or garbanzo beans) + hummus provide a healthy dose of plant-based protein, and the nuts + olive oil offer up some heart-healthy fats! And let us not forget about the delicious fresh veggies — red onions + cucumbers. Quinoa is one of my favorite grains to use in dishes like this, because it keeps well in the fridge for several days. So delish!

Alright, here we go!

Meal Prep Mediterranean Quinoa Bowls

  • Servings: 4
  • Print

Credit: inspired by Eating Well


Per Recipe:

  • 3/4 cup uncooked quinoa
  • 1 medium cucumber, diced
  • 1 medium red onion, chopped
  • 1 can reduced-sodium chickpeas (or garbanzo beans), drained & rinsed
  • 4 heaping Tbsp reduced fat feta cheese crumbles (divided)
  • 4 heaping Tbsp roasted red pepper hummus (divided)
  • 1/3 cup pecan halves (divided)
  • ~2 Tbsp extra virgin olive oil
  • Black pepper, to taste

Per Serving:

  • 1/2 cup cooked quinoa (or 1/3 cup if serving over a bed of mixed greens)
  • 1/2 cup diced cucumber
  • 1/3 cup chickpeas
  • 1/3 cup chopped red onions
  • 1 heaping Tbsp roasted red pepper hummus
  • 1 heaping Tbsp feta cheese crumbles
  • 1.5 Tbsp pecan halves
  • Drizzle of extra virgin olive oil (~1/2 Tbsp)
  • Black pepper, to taste


  1. Cook quinoa according to package instructions. (Don’t forget to rinse it beforehand using a fine mesh strainer to remove the bitter coating on the outside.)
  2. While quinoa is cooking, chop up cucumber and red onion, then drain and rinse canned chickpeas.
  3. Once quinoa is done cooking, let it cool, equally divide ingredients into four airtight containers; store in refrigerator for up to 5 days.
  4. Serve chilled and enjoy!

Alternate serving suggestion: This dish would also be delicious with shrimp if you wanted to add an extra protein source for a heartier lunch or dinner!

Lastly, I want to mention that I typically pair a few other things along with this at lunch time in order to fill me up! Whether that is a piece of fruit (or dried fruit), mixed nuts, some kefir, a piece of string cheese, etc. You could also have some Greek yogurt, or cottage cheese, or roasted veggies, or whatever your heart desires!

As always, tag me on Instagram at @wellnessforthewin if you try this recipe! I can’t wait to hear what you think!

Have a great week 🙂



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