These Mediterranean vegan meal prep bowls are filled with healthy, fresh ingredients that include protein and good fats. These bowls are ready in under half an hour!
So what do we have in these bowls?
- Quinoa
- Tomatoes
- Kalamata olives (my favorite!)
- Hummus
- Red onions
- Chickpeas
- Cucumber
These quinoa meal prep bowls are basically a hearty salad with grains. They're filling and have a great variety of textures and flavors. Vegan Greek salad sounds good to me!
I took the bowls pictured to work for my lunches, and I really enjoyed them even though I'm not exactly quinoa's #1 fan.
You can easily customize these meal prep bowls with whatever you have on hand or substitute anything you don't like in here with something else.
Rice would work well instead of the quinoa. You could even do Greek potatoes in here if you wish.
Looking for more vegan lunch ideas? You may also like my southwest sweet potato vegan meal prep bowls, my vegan roasted veggie and barley meal prep bowls, or my spinach and quinoa vegan meal prep bowls.
I also have a big roundup of vegan meal prep recipes.
Will you make these vegan Greek meal prep bowls?
Mediterranean Vegan Meal Prep Bowls
Ingredients
- 3/4 cup uncooked quinoa
- 1 (19 fluid ounce) can chickpeas drained
- 2 Persian (mini) cucumbers (or use 1/3 English cucumber) sliced
- Handful little tomatoes halved
- 2 tablespoons red onions chopped
- Kalamata olives to taste
- Hummus to taste (1-2 tbsp/bowl)
- Salt & pepper to taste
Optional:
- Olive oil to taste
- Lemon juice to taste
Instructions
- Cook quinoa according to package directions.
- Meanwhile, prep your other ingredients and divide them equally between the 4 bowls.
- Once the quinoa has cooled, add it to each bowl.
- Optional: drizzle a bit of olive oil and squeeze some lemon juice over each bowl.
Notes
- Feel free to swap the quinoa with rice or Greek potatoes (or whatever you wish!).
Joan Litchfield says
I enjoyed your article. I am 82 and do not feel like standing and making large recipes. I have enjoyed the plant based diet for a week. I am going to try it. Joan Litchfield
Natasha says
Hope you enjoy it, Joan! 🙂
Kasia Kraska says
Cant wait to try this! All my favourite things.
How big is each serving? Could I fit it in a 500 ml mason jar or should I get something bigger?
Natasha says
Hi! Pretty sure it'll fit. I haven't made this recipe in a long time and it's kinda hard to eyeball... but I don't see why it wouldn't work. You could definitely adjust as needed too.
Misla says
Thanks for a great recipe! I didn't add any salt and pepper tho, will do for the two bowls left as I missed some more flavor - maybe you could add a mention of salt&pepper at the end of the recipe? Otherwise we really enjoyed these Mediterranean bowls! 😊
Natasha says
No worries, just added that in. So glad you liked the recipe!
Suzanne says
Hello, I was just wondering how you prepare the chickpeas or if you just drain them and add them to the dish immediately. I always struggle with preparing chickpeas in a yummy way so any advice would be greatly appreciated! Thanks.
Natasha says
Hi! Yes, for this recipe I do exactly that. I find the other flavors are enough to make them taste a bit less bland, and I always add salt & pepper to everything, so that helps too. ♥️
Annika Schmidt says
how long do these keep in the fridge when prepping for later?
Natasha says
Hi! I'd say 5 days or so. There's nothing in here that's going to go bad quickly. Kinda personal preference. I know some people prefer keeping things for 2-3 days, others a week.
Emily says
These are super good! Prepped Sunday and brought to work for lunch all week and looked forward to it each day.
Substituting an easy quick pickled red onion for the raw chopped onion would be good. I do a quick pickled onion for another lunch bowl I make and it adds the vinegar I love. Will add to these next time I make them and will also make homemade hummus.
Natasha says
Oooh those pickled onions sound delicious! So glad you liked this recipe!
Terrie Brown says
This is very good, and a quick meal for busy evenings!
Natasha says
So pleased you liked it, Terrie! 🙂
Carlie says
Do I eat this cold or do I heat it up? I’m confused cause there is hot and cold items in there.
Natasha says
Hi Carlie! I eat these cold. You have to cook the quinoa, but I let it cool before adding the other ingredients.
Erin Butler says
My family loves this recipe even as more than a meal prep idea. I have added this as one of the meals for my families diet.
Natasha says
I am so happy that they love it, Erin!! 🙂
Kate says
Hi Laurel, any ideas for what you could sub for olives? I try to like them but it's a texture thing! Thanks xo
Natasha says
How about sundried tomatoes or some sort of pickled veggie? I include the olives in there cuz of the fat content, so that’s why I thought of sundried tomatoes. 😊
Melissa says
Avocado would be a great sub for fat content.
Stacey Collins says
Maybe Capers?
Laurel Silva says
Do you have nutrition facts/macros for this recipe?
Natasha says
Hi Laurel! I do not, unfortunately. TBH, I am not a nutrition expert, so I don't feel comfortable putting that kind of info up in case I am not correct and people rely on that stuff for health reasons. I just re-read the recipe, and even putting calories on here would be pretty inaccurate since I don't know how many olives someone would add to their bowl, brands of hummus vary, and so on. I know this is the annoying answer, but your best bet is to make the bowls and then calculate this info yourself based on the exact brands/ingredients you use.
Gio says
Hi, will be possible to have the quinoa in grams? And do you know how many calories has one bowl?? Thanks
Natasha says
Hi, I don't know the grams. You'd have to measure it out - sorry. I don't include calories on this recipe because a lot of it is subjective depending on what you feel like adding.