• Skip to primary navigation
  • Skip to footer navigation
  • Skip to privacy navigation
  • Skip to main content
  • Skip to primary sidebar

Fit Mitten Kitchen

balanced baking and real food recipes

Subscribe to receive my FREE Healthy Nut Butter eBook!
Free eBook!
  • Recipes
    • Course
      • Breakfast
        • Egg Dishes
        • Oatmeal & Granola
        • Pancakes & Waffles
        • Scones
        • Smoothies
      • Desserts
        • Bars & Brownies
        • Cakes & Cupcakes
        • Candy
        • Cookies
        • Ice Cream & Frozen Desserts
        • PIes, Tarts & Crisps
        • Cinnamon Rolls
      • Healthy Drinks
      • Lunch & Dinner
        • Appetizers
        • Bowls
        • Salads
        • Sandwiches & Wraps
        • Sides
        • Soups & Chili
      • Snacks
        • Bars & Balls
        • Muffins & Breads
        • Nut & Seed Butters
    • Dietary
      • Dairy Free
      • Gluten-Free
      • No Added Sugar
      • Nut-Free
      • Oil-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • Food Processor & Blender
      • Freezer
      • Grill
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Protein
      • Chicken
      • Plant Based
      • Pork
      • Seafood
      • Turkey
    • Recipe Videos
  • About
    • Meet Ashley
    • Work with Me
      • Partnerships
    • Contact
  • Lifestyle
    • Real Talk
    • Travel
    • Workouts
  • Shop
Home Recipes Course Lunch & Dinner Mediterranean Quinoa Bowl
GF Gluten-Free VG Vegetarian NF Nut-Free

Mediterranean Quinoa Bowl

Jump to Recipe Rate Recipe
Posted:3/9/22
Updated:1/30/23

Here is a Mediterranean Quinoa Bowl recipe that is crisp, crunchy, fresh, creamy, salty, and savory in every bite. Piled high with nutritious greens, hearty grains, vibrant herbs and protein-packed chickpeas – in two forms – it’s a healthy vegetarian recipe great for meal prep, light lunches, and dinner.

Mediterranean Quinoa Bowl with feta, chickpeas, cucumbers, red onion, tomatoes, spinach and tzatziki dressing drizzled over top

Why You’ll Love This Recipe

  • Celebrates the vibrancy of the Mediterranean – and veggies can be swapped out for whatever you like!
  • It’s a healthy, jam-packed, vegetable forward recipe!
  • Easy to make in just over 30 minutes!
  • Double or triple the recipe and follow some of my best meal prep hacks for meals throughout the week.

Ingredients for Quinoa Mediterranean Salad

I’ve broken up the ingredients in the recipe card based on their respective cooking step. But here’s a list of what we need for this Mediterranean salad with quinoa.

  • chickpeas – look for low-sodium chickpeas and make sure to drain, rinse and air dry on the sheet tray for a few minutes before roasting.
  • extra virgin olive oil – go for the good stuff here. We want some for roasting the chickpeas and some more for drizzling on top.
  • Italian seasoning – most Italian herb blends contain a mix of oregano, marjoram, parsley, rosemary and thyme. If you don’t have a blend, sprinkle a pinch of whichever herbs you have in your pantry.
  • quinoa – I prefer the taste and texture of white quinoa for this recipe, but use whatever you have on hand.
  • Greek yogurt – look for a full-fat, plain Greek yogurt for an ultra creamy dressing.
  • lemon juice – the juice of one lemon should provide just the right amount of tang.
  • dill – this is the quintessential herb in Tzatziki – make sure not to skip it!
  • garlic – if using one whole garlic clove, process the dressing in a food processor or blender. If using already minced garlic, you can whisk the dressing by hand.
  • English cucumber – dice the cucumber as fine as you can or grate it on the large holes of a box grater. Add to the dressing after blending.
  • salad greens – use your favorite greens – spinach, kale, arugula, Mesclun, baby romaine – the options are endless.
  • Persian cucumbers – Persian cucumbers are those small, mini cucumbers usually sold in packets. Slice them on a diagonal for a pretty presentation.
  • red onion – slice as thin as you can. If you are not a fan of raw onion, place the onion slices in a bowl of cool water for 10 minutes to take some of the bite off.
  • grape tomatoes – grape tomatoes are classic, but bright and beautiful cherry tomatoes are a great sub.
  • Kalamata olives – look for already pitted purple Kalamata olives at the olive bar or sold in glass jars.
  • feta cheese – buy a whole block of feta cheese from the cheese counter and crumble it at home. The flavor beats the pre-crumbled packets.
  • hummus – go for your favorite grocery store hummus. I like a classic hummus, but feel free to go crazy with roasted red pepper, garlic, pine nut, or Mediterranean herb.

Scroll below for the recipe card and measurements.

ingredients in bowls on board for Mediterranean Quinoa Bowls; spinach, cucumbers, feta block, sliced grape tomatoes, quinoa, chickpeas, red onion, parsley, lemon, and salt & pepper

How to Make

This is one of those compartmental salads that’s assembled after a few different cooking techniques. Let’s discover and tackle each one.

Roast Chickpeas

Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper. Drain and rinse chickpeas from their can, then scatter onto the prepared baking sheet. Allow the chickpeas to air dry for 5 minutes. Toss with olive oil, Italian seasoning, and salt. Roast for 20-25 minutes, tossing once in between, until chickpeas are golden brown and crispy; set aside.

chickpeas on parchment paper lined baking sheet drizzled with oil and Italian spices

Cook Quinoa

Place rinsed quinoa in a small pot with 1 and ⅓ cups water or broth. Allow the pot to come to a boil, then reduce to simmer for about 15 minutes, or until all the water has evaporated. Remove from heat and fluff with a fork.

Make Dressing

In a small food processor or blender, blend together Greek yogurt, lemon juice, dill, garlic and salt. Once ingredients are combined, stir in diced cucumbers with a spoon. (If using already minced garlic you can just whisk together ingredients by hand).

Assemble Bowls

In 2 medium bowls, evenly distribute greens, cooked quinoa, sliced cucumber, red onions, grape tomatoes, olives, feta cheese, hummus, and roasted chickpeas. Drizzle with tzatziki dressing.

Mediterranean Quinoa Bowl with feta, chickpeas, cucumbers, red onion, tomatoes, spinach, hummus, kalamata olives next to tzatziki dressing, bowls of veggies surrounding

Serving Suggestions

I like to serve it just as is, with extra tzatziki dressing to drizzle on top. Some of my favorite ways include:

  • Light lunch: This quinoa Mediterranean salad makes for the perfect light lunch. Double the recipe and check out some of my meal prep tips below!
  • Vegetarian dinner: This recipe make two Mediterranean quinoa salad bowls big enough for a hearty dinner.
  • Serve it as a side dish: Serve it alongside portobello mushroom burgers, quinoa black bean burgers, or easy chickpea burgers. This should serve four as a side. It makes a great addition to picnics, potlucks, and BBQs, too.

Try a Variation

This healthy quinoa salad recipe is delicious as-written, but that doesn’t mean you can’t play around with the veggies. Here are a few ideas to make it your own:

  • Make it vegan: Omit the cheese or use your favorite vegan feta. Change the dressing to a lemon, Greek, or Italian vinaigrette. Amp up the olives and hummus for a deeper, more savory flavor.
  • Swap out the grains: You could try brown rice to keep it gluten-free. If gluten is not a concern, try farro or Israeli couscous instead.
  • Switch out the veggies: Omit the greens entirely or replace them with butter lettuce cups. You could even toss in a handful of roasted broccoli or roasted red peppers.
  • Go for a different cheese: Not a fan of feta? Crumbled goat cheese would be a great sub.
Mediterranean Quinoa Bowl with feta, chickpeas, cucumbers, red onion, tomatoes, spinach and tzatziki dressing drizzled over top

Quinoa Salad Meal Prep Tips

  • Roast chickpeas and store in an open container. This keeps them crunchy. Transfer to a sealed container in the fridge after 3 days.
  • Store cooked quinoa in the fridge. The quinoa will keep for up to 4 days.
  • Prep salad ingredients and store in individual containers. Just make sure you have enough containers to store each ingredient separately. Every time you open your fridge, it will look like a meal prep dream.

More Quinoa Bowl Recipes You’ll Love:

  • Ginger Chicken Power Bowls
  • Greek Power Bowl
  • Southwest Quinoa Power Bowl
  • Vegan Burrito Bowls
  • Chickpea Shawarma Bowls

If you make this Mediterranean Quinoa Bowl recipe, be sure to leave a comment and review on the blog! I love hearing from you, and it helps others learn more about the recipe too! Xx Ashley

Print

Mediterranean Quinoa Bowl

Mediterranean Quinoa Bowl with feta, chickpeas, cucumbers, red onion, tomatoes, spinach and tzatziki dressing drizzled over top
Print Recipe
Pin Recipe

Here is a Mediterranean Quinoa Bowl recipe that is crisp, crunchy, fresh, creamy, salty, and savory in every bite. Piled high with nutritious greens, hearty grains, vibrant herbs and protein-packed chickpeas – in two forms – it’s a healthy vegetarian recipe great for meal prep, light lunches, and dinner.

  • Author: Ashley
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 2 bowls 1x
  • Category: Lunch, Dinner
  • Method: Oven, Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Ingredients

Scale

Roasted Chickpeas

  • 1 (14 ounce) can chickpeas
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Italian seasoning blend
  • ¼ teaspoon fine sea salt

Quinoa

  • ⅔ cup uncooked quinoa, rinsed and drained (makes 2 cups cooked)

Tzatziki Dressing

  • 1 cup Greek yogurt
  • 2 tablespoons lemon juice (1 lemon)
  • 2 tablespoons chopped dill
  • 1 garlic clove
  • ½ teaspoon fine sea salt
  • ½ cup diced English cucumber

Salad + Assembly

  • 2 large handfuls spinach (or kale)
  • 2 Persian cucumbers, sliced
  • ½ small red onion, thinly sliced
  • 1 cup grape tomatoes, halved lengthwise
  • ½ cup pitted kalamata olives
  • ½ cup crumbled feta cheese
  • ½ cup traditional hummus

Instructions

  1. ROAST CHICKPEAS: Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper. Drain and rinse chickpeas from their can, then scatter onto prepared baking sheet. Allow the chickpeas to air dry for 5 minutes. Toss with olive oil, Italian seasoning, and salt. Roast for 20-25 minutes, tossing once in between, until chickpeas are golden brown and crispy; set aside.
  2. COOK QUINOA: Place rinsed quinoa in small pot with 1 and ⅓ cups water or broth. Allow pot to come to a boil, then reduce to simmer for about 15 minutes, or until quinoa water has gone. Remove from heat and fluff with a fork.
  3. MAKE DRESSING: In small food processor or blender, blend together all ingredients except for diced cucumber. Once ingredients are combined, stir in diced cucumbers with spoon. (If using already minced garlic you can just whisk together ingredients by hand.)
  4. ASSEMBLE BOWLS: In 2 medium bowls, evenly distribute greens, cooked quinoa, sliced cucumber, red onions, grape tomatoes, olives, feta cheese, hummus, and roasted chickpeas. Drizzle with tzatziki dressing. Enjoy!

Notes

Feel free to sub your favorite mix of veggies – check out the variations above!

Roast chickpeas and store in an open container. This keeps them crunchy. Transfer to a sealed container in the fridge after 3 days.

Store cooked quinoa in the fridge for up to 4 days.

Prep salad ingredients and store them in individual containers for up to 4 days.

Did you make this recipe?

Tag @fitmittenkitchen on Instagram and hashtag it #fitmittenkitchen

About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

lemon poppy seed baked oatmeal with blueberries on stacked plates and lemon wedges
Previous Post
Lemon Poppy Seed Baked Oatmeal
banana skillet cake in cast iron skillet cut into squares with serving spatula set in pan, with square pieces on plates surrounding skillet
Next Post
Skillet Chocolate Chip Banana Cake

Reader Interactions

Rate this Recipe Cancel reply

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

More...

31 Holiday Cookies for Your Cookie Exchange

baked gingerbread bundt cake

Gingerbread Bundt Cake

bowl of pear salad with fresh pomegranates and candied pecans and orange poppyseed dressing jar

Pomegranate Pear Salad

Butternut Squash Mac and Cheese

overhead view of honey glazed carrots on rectangle baking dish with fresh thyme

Honey Glazed Carrots

stacked gingerbread truffles on green plate next to red gingerbread cookie cutter and red towel in background

Easy Gingerbread Truffles

pieces of cranberry orange baked oatmeal on oval plate

Cranberry Orange Baked Oatmeal

mocha mini cheesecake with whipped topping on black plate and dessert forks

Mini Mocha Cheesecakes

Free recipe ebook!

Subscribe and get a FREE healthy nut butter ebook!

Thank you for subscribing!
Trending Now
butternut squash, feta and kale salad in bowl Lunch & Dinner
chai latte in mug with cinnamon and star anise Cozy Drinks
banana peanut butter cinnamon rolls on small white plates with banana slices Cinnamon Rolls
As Featured On
  • Browse by Diet
  • Gluten-Free
  • Dairy Free
  • Vegan
  • Paleo
  • Disclaimer
  • Privacy Policy
Exclusive Member of Mediavine· © 2023 · All Rights Reserved · Site Credits Designed by Melissa Rose Design Developed by Once Coupled Back to Top

Subscribe & receive a free nut butter ebook!

Thank you for subscribing!