Meal Prep Mediterranean Quinoa Bowls

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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. What’s new!? 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 weekend of eating choices will not have a significant impact on your health or 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

These Mediterranean Quinoa Bowls are perfect for meal prepping on the weekends to eat for healthy work lunches throughout the week. They are full of veggies, whole grains & healthy fats to keep you full and satisfied for hours! 
5 from 1 vote
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 4 servings
Calories 260 kcal


  • 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 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


  • 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.)
  • While quinoa is cooking, chop up cucumber and red onion, then drain and rinse canned chickpeas.
  • Once quinoa is done cooking, let it cool, equally divide ingredients into four airtight containers; store in refrigerator for up to 5 days.
  • 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!
Credit: inspired by Eating Well


Calories: 260kcalCarbohydrates: 26gProtein: 6gFat: 15gSaturated Fat: 1gSodium: 19mgPotassium: 355mgFiber: 4gSugar: 2gVitamin A: 55IUVitamin C: 4.5mgCalcium: 43mgIron: 1.9mg
Keyword healthy work lunch, meal prep, meatless, mediterranean, quinoa bowls, vegetarian
Tried this recipe?Let us know how it was!

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 with nut butter, mixed nuts, some kefir, a piece of string cheese, etc. You could also have some Greek yogurt, cottage cheese, roasted veggies, or whatever your heart desires (or whatever is in your fridge).

As always, tag me on Instagram at @wellnessforthewin if you try this recipe, and pin it on Pinterest so you can come back to it again and again! I can’t wait to hear what you think!

Have a great week 🙂



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      1. I have made this three weeks in a row now to bring to work for my lunch and everyone has asked me “oh my gosh what are you eating? that looks so good”!
        I absolutely love it, I played with the recipe added some stuff and took some stuff away. I don’t like eating red onions when I’m at work because I’m a dental hygienist and I wear a mask and then I’m smelling them all day long. I also added goat cheese because I’m not a big fan of feta, I’ve also added some dried cranberries , and put the chick peas in the air fryer to give them a crunch. I left out the pecans.
        Thanks for the healthy and delicious recipe

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