Healthy Mediterranean Grain Bowl

1 Comment / Lunch & Dinner, Mediterranean Diet, Nutrition, Recipes / By / August 31, 2026
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This Mediterranean grain bowl is a staple in our household and my go-to meal whenever I don’t feel like looking up new recipes for the week. It’s just a meal that feels fresh and healthy – with the antioxidants from the veggies, fiber from the quinoa and beans, and healthy fats from the olive oil and chopped walnuts.  {Gluten-Free}

Two fully assembled Mediterranean grain bowls on a counter next to a meal prep container of a bowl.

Plus, it stores really well in the fridge and can be meal prepped in advance. This nutrient-dense bowl is high in both protein and fiber; ideal for anyone following a Mediterranean diet!

Why I Love This Recipe

  • It’s very filling and packed with protein and fiber. This recipe contains 30 grams of protein and 8 grams of fiber per serving! These two nutrients assist with meal satisfaction and satiety – keeping us fuller for a longer period of time.
  • Simple, fresh flavors with the perfect crunch and texture. The combination of nutty quinoa, crunch fresh vegetables, the chopped walnuts, the savory chicken and the creamy feta cheese is to die for.
  • It’s a well-balanced meal with a lot of veggies, lean protein, whole grains, and healthy fats! This healthy power bowl has all of the principles of the Mediterranean diet – which is known for reducing inflammation, weight management, lowering risk of many chronic diseases and improving overall health.
  • Meal prep friendly. Eat it warm or cold, either way, it’s a fresh and delicious high protein meal prep idea.
A fully assembled Mediterranean grain bowl on a counter, next to a decorative towel with a wooden spoon.
Mediterranean Grain Bowl

How to Make This Mediterranean Grain Bowl

A filling, healthy, delicious grain bowl that you won’t be able to get enough of! This recipe makes about 4-5 servings. It works well for meal prepping – I love to eat the leftovers for lunch. 

Feel free to adjust or customize to your preferences, and check out my suggestions under recipe tips. 

Ingredients

Ingredients for the Mediterranean Grain Bowl all lined up and measured out.
  • Raw Quinoa (one cup): Quinoa is a healthy whole grain that is also considered a “complete” protein. You could also substitute with rice, farro, barley. 
  • Red Onion (1/2 cup, diced).
  • Garbanzo Beans/Chickpeas, rinsed (15.5 oz. can)
  • Chicken Breast (1/2-1 pound). Use rotisserie or already cooked chicken for convenience. Lean chicken breast increases the protein content of this bowl, however, salmon would make a great substitute. I ensure the chicken is cut thinly for faster cooking. Omit the chicken and add some hemp hearts for a vegetarian option.
  • Cucumber (one whole cucumber).
  • Red Bell Pepper (two whole peppers).
  • Chopped walnuts (1/2 cup). The walnuts add nice texture and crunch to this dish, while also being high in healthy fats including the omega-3 fatty acids alpha-linoleic acid.  
  • Feta Cheese (~3/4 cup). 
  • Olive oil and vinegar: Any olive oil based dressing would work with this recipe – I have used Greek and Italian dressing and it’s delicious. 
  • A cutting board with two bell peppers, a cucumber and a knife on it on a counter next to raw chicken, a vegetable chopped, and a pot of quinoa on the stove.
  • All of the components for the grain bowl minus the chicken in separate bowls on a counter.
  • A close-up of a mixed together Mediterranean quinoa salad in a bowl.
  • Two Mediterranean grain bowls in glass meal prep storage containers.

Step-By-Step Directions

  1. Assemble all ingredients along with a cutting board, knife, pot for cooking the quinoa and pan to roast the chicken. I love using this vegetable chopper to ensure all the veggies are in small, bite-sized pieces! Season the chicken with garlic powder, salt and pepper.
  2. Cook quinoa according to package directions.
  3. Meanwhile, heat a skillet over medium-high heat with a little olive oil or cooking spray. Cook chicken for about 6 minutes per side, or until cooked through. Alternatively, air fry the chicken for easier cleanup.
  4. Chop the red onion, cucumber and bell pepper. If you prefer cooked bell pepper, sauté it alongside the chicken.Whisk together olive oil and red wine vinegar. Season with salt, pepper and garlic powder to taste.
  5. Divide quinoa among 4 bowls (about ½ cup cooked quinoa each). Top with diced chicken, red onion, cucumber, bell pepper, feta, chickpeas and walnuts. Drizzle with dressing and toss to combine.Store leftovers in an airtight container for up to 4 days. Serve cold, or store the chicken and quinoa separately from the vegetables if you prefer to reheat them.
A colorful, fully assembled Mediterranean quinoa bowl with each vegetable and component separated on a counter with two meal prep bowls in the background.

As an Amazon associate, this post does include affiliate links. I receive a small compensation if a purchase is made – but I only promote products I truly love and believe will help others!

Recipe Tips

  • Add olives for even more flavor.
  • Change the vegetables: artichokes, zucchini, or squash would work well in this dish.
  • To make this recipe easier, use microwaveable rice or quinoa packets. Use frozen or already cooked chicken. Instead of making homemade dressing, drizzle with already prepared Greek or Italian dressing.
  • Substitute the chicken for salmon or tuna for even more benefits of omega-3 fatty acids.
  • Use this vegetable chopper, it’s a game-changer – for this recipe especially! You could even prep more veggies for additional meal prep for the week.
A large bowl of Mediterranean quinoa salad next to a wooden spoon.

Frequently Asked Questions

Can I Eat As Leftovers?

This meal makes great leftovers and can be stored in the fridge for up to 4 days. I don’t recommend freezing this recipe due to the combination of raw and cooked ingredients.

Meal prep this entire bowl and eat it cold OR store the chicken and/or quinoa on the side so you can reheat those components in the microwave.

Is This Recipe Gluten-Free?

Yes, this recipe IS gluten-free! 

What Makes This Grain Bowl So Healthy?

This recipe is based on the Mediterranean diet – which is one of the healthiest diets recommended by nutrition experts. It’s also been widely researched – the diet has the potential to decrease cardiovascular disease, risk of stroke, cognitive decline, inflammation and Alzheimer’s disease. 

The ingredients in this recipe promote a healthier lifestyle through fresh vegetables, whole grains with fiber, beans, lean quality protein, and healthy fats. 

Two fully assembled Mediterranean grain bowls on a counter next to a meal prep container of a bowl.

Healthy Mediterranean Grain Bowl

Author: Alex Evink, MS, RD
472kcal
5 from 2 votes
Share Print
Prep 10 minutes
Cook 20 minutes
Total 30 minutes
This healthy, delicious Mediterranean grain bowl makes the perfect well-balanced meal, packed with lean quality protein, fiber, anti-oxidants, and healthy fats. The combination of the crunch from the raw vegetables to the texture of the chopped walnuts, with the tangy dressing just makes this dish feel tasty and fresh. {Gluten-Free}
Servings 4 servings
Course Main Course
Cuisine American, Mediterranean

Ingredients

For the Bowl
  • 1 cup quinoa, uncooked (or 3 cups cooked)
  • 1 small red onion, diced
  • 3/4 cup feta cheese
  • 1 large cucumber, diced small
  • 2 red bell peppers, diced small I used red/orange
  • 1/2-1 lb. chicken breast, raw – diced into pieces or use about 2 cups of cooked chicken
  • 1 (15.5 ounce) can of garbanzo beans, drained
  • 1/2 cup chopped walnuts
For the Dressing
  • 1/2 cup red wine vinegar
  • 1/4 cup olive oil
  • Salt, pepper and garlic powder to taste

Method

  1. Cook quinoa according to package directions.
  2. .Meanwhile, heat a skillet over medium-high heat with a little olive oil or cooking spray. Cook chicken for about 6 minutes per side, or until cooked through. Alternatively, air fry the chicken for easier cleanup.Chop the red onion, cucumber and bell pepper. If you prefer cooked bell pepper, sauté it alongside the chicken.
  3. Whisk together olive oil and red wine vinegar. Season with salt, pepper and garlic powder to taste.
  4. Divide quinoa among 4 bowls (about ½ cup cooked quinoa each). Top with diced chicken, red onion, cucumber, bell pepper, feta, chickpeas and walnuts. Drizzle with dressing and toss to combine.
  5. Store leftovers in an airtight container for up to 4 days. Serve cold, or store the chicken and quinoa separately from the vegetables if you prefer to reheat them.

Nutrition

Calories472kcalCarbohydrates44.4gProtein33.8gFat17.5gSodium500mgFiber7.6g

Notes

  • If you’re a busy mom and looking for shortcuts, I recommend microwaveable rice or quinoa pouches, already cooked or frozen chicken, or using store-bought Italian or Greek dressing!
  • For a lower calorie option, use 1/2-3/4 pound of chicken. 
Nutrition facts are an estimation, and individual ingredients and preparation can cause discrepancies. 

Tried this recipe?

Let us know how it was!

Enjoy!

I hope you enjoy this absolutely delicious and healthy Mediterranean grain bowl! If you try it, please rate and review.

Alex Evink, MS, RD

Hello! I’m Alex Evink, Registered Dietitian (RD) for over 10 years and moderately messy mom to two girls. As a RD, I believe in evidence-based research – but I don’t believe in perfection. My life can be pretty messy but I do my best to keep a balance that works for me and my lifestyle. I’m a foodie at heart, love Taylor Swift and read books in my free time.

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5 from 2 votes (1 rating without comment)

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