The Ultimate Mediterranean Bowl: A Fresh, Flavorful, and Healthy Meal Prep Favorite

It’s no secret that a true love for vibrant, healthy, and incredibly delicious Greek food runs deep. Among the pantheon of Mediterranean delights, this Mediterranean Bowl stands proudly at the very top of my favorites list. It’s a culinary masterpiece that bursts with brightness and freshness, making it an absolute joy to eat, especially during warmer months, though its rich flavors are welcome any time of year. This bowl perfectly encapsulates the essence of the Mediterranean diet, showcasing seasonal produce and wholesome ingredients in a way that nourishes both body and soul.

A beautifully arranged Mediterranean Bowl, brimming with fresh ingredients and ready to be enjoyed.

Whether you prefer to call it a grain bowl or a vibrant salad, the essence remains the same: a wonderfully balanced and utterly satisfying meal. I personally love building these bowls on a generous bed of fresh greens, layering in the ancient grain farro and hearty lentils. This combination not only provides a fantastic base but also significantly boosts the protein and overall nutritional value of the meal. While I often include succulent Greek chicken for an added protein punch, this bowl is incredibly versatile. It can effortlessly be adapted into a perfectly balanced vegetarian or even a vegan meal by simply omitting the chicken, making it a fantastic option for everyone at the table.

Why This Mediterranean Bowl Will Become Your Go-To Recipe

In today’s fast-paced world, finding meals that are both delicious and genuinely healthy can sometimes feel like a challenge. This Mediterranean Bowl rises to the occasion, offering a host of reasons why it should be a staple in your meal rotation:

Unforgettable Flavor Profile: Each bite delivers a harmonious blend of savory, tangy, sweet, and earthy notes, characteristic of authentic Greek cuisine. The fresh herbs, quality olive oil, and vibrant vegetables combine for an explosion of taste.
Incredibly Nutritious: Packed with whole grains, plant-based proteins, lean animal protein (if desired), and a rainbow of fresh vegetables, this bowl is a powerhouse of essential vitamins, minerals, and fiber. It supports overall well-being and keeps you feeling full and energized.
Highly Customizable: This recipe is more of a blueprint than a strict set of rules. You can easily swap ingredients based on your preferences, what’s in season, or what you have on hand. It’s perfect for catering to diverse dietary needs and picky eaters.
Excellent for Meal Prep: Many components of this bowl can be prepared ahead of time, making assembly a breeze on busy weeknights. Cook your grains and lentils, chop your vegetables, and make your hummus in advance for quick and easy meals throughout the week.
Perfect for Leftovers: If you enjoy cooking larger batches, this bowl is ideal. Leftover Greek chicken, farro, and lentils find a new, exciting life in this fresh and vibrant creation, ensuring nothing goes to waste.
Visually Appealing: With its array of colors and textures, this Mediterranean Bowl is as pleasing to the eye as it is to the palate. It’s a feast for all the senses!

Essential Ingredients for Your Mediterranean Bowl

The beauty of this Mediterranean Bowl lies in its reliance on fresh, high-quality ingredients that come together to create a symphony of flavors. Often, when I prepare my flavorful Greek Chicken and creamy Homemade Hummus, I intentionally make a little extra. This provides the perfect, delicious excuse to whip up these incredible bowls. With the chicken and hummus already prepped, all that’s left is to quickly cook some farro and lentils, and then everything is ready to go!

A vibrant selection of fresh ingredients laid out, ready to be transformed into a delicious Mediterranean Bowl.

Here’s a closer look at the key components that make this bowl shine:

Greek Chicken (Optional but Recommended): Marinated in zesty Mediterranean herbs and spices, this chicken adds a lean protein boost and incredible flavor. You can find my full recipe for Greek Chicken linked above, or feel free to use any seasoned grilled or roasted chicken you prefer.
Farro: An ancient grain known for its chewy texture and nutty flavor. Farro is rich in fiber and protein, making it a fantastic base for grain bowls. Cooking it in chicken stock (or vegetable stock for a vegetarian option) infuses it with even more depth.
Green Lentils: These tiny powerhouses are not only budget-friendly but also packed with plant-based protein and fiber. When cooked with diced tomatoes, they absorb a wonderful savory and slightly tangy flavor that complements the entire bowl beautifully.
Baby Spinach or Arugula: A bed of fresh greens adds essential vitamins and a light, peppery (if using arugula) or mild (if using spinach) base. It provides a refreshing contrast to the heartier elements.
Creamy Hummus: Whether homemade or store-bought, a generous dollop of hummus adds a rich, creamy texture and a delightful garlicky, tahini flavor. It’s a quintessential Mediterranean component.
Pickled Red Onions: These are a game-changer! Their sweet and tangy crunch provides a fantastic counterpoint to the other ingredients. I always keep a jar in my fridge, and they’re also increasingly available pre-made at stores like Costco.
English Cucumber: Crisp and refreshing slices of cucumber add a cool, hydrating element and a lovely crunch.
Grape Tomatoes: Halved grape tomatoes burst with juicy sweetness and vibrant color, bringing a fresh, slightly acidic note to the bowl.
Crumbled Feta Cheese: The star of many Greek dishes, sheep milk feta (my personal favorite from Costco for its creamy texture and intense flavor) offers a salty, tangy, and rich creamy element that ties all the flavors together.
Kalamata Olives: Briny, robust, and distinctly Mediterranean, Kalamata olives provide a savory depth that is instantly recognizable and deeply satisfying.
Pine Nuts (Toasted): An optional sprinkle of toasted pine nuts adds a buttery crunch and a subtle nutty flavor, elevating the texture profile of the bowl.

For precise ingredient measurements and detailed cooking instructions, simply use the JUMP TO RECIPE button at the top of this post, or scroll directly to the bottom to find the complete recipe card.

Crafting Your Perfect Mediterranean Bowl: Step-by-Step Assembly

One of the many reasons I adore this Mediterranean Bowl is how perfectly it lends itself to meal prep and utilizing leftovers. It truly shines as a second meal, transforming ingredients from a previous supper into something new and exciting. However, if you’re starting from scratch, the process is still wonderfully straightforward and rewarding.

1. Prepare Your Grains and Legumes for Maximum Flavor

First, let’s get those foundational elements ready. Cook your farro according to the package directions, but here’s a crucial tip for outstanding flavor: use chicken stock instead of plain water. To really amplify that savory depth, I also recommend adding a teaspoon of chicken bouillon paste. This simple swap will make your farro so delicious, you’ll want to eat it on its own!

For the lentils, don’t just cook them in water. Instead, combine them in a medium saucepan with a can of diced tomatoes (especially ones with basil and garlic for extra flavor!) and the appropriate amount of water. Add a couple of pinches of kosher salt and fresh cracked black pepper. Simmer until tender, then allow them to rest off the heat with a lid. This method infuses the often-bland legumes with fantastic, rich flavor, making them a highlight of the bowl.

Green lentils cooked to perfection in a flavorful blend of diced tomatoes, creating a rich base for the bowl.

2. Build the Foundation: Greens, Hummus, and Grains

Once your farro and lentils are perfectly cooked and ready (they can be warm or chilled), it’s time to start assembling your masterpiece. Begin by creating a generous bed of fresh baby spinach or peppery arugula in the bottom of a large, wide bowl. This provides a fresh and vibrant canvas for all the delicious toppings. Next, add a dollop of your favorite creamy hummus – don’t be shy here, it adds wonderful richness and flavor. Then, spoon in generous portions of your flavorful farro and the savory lentils, side-by-side or layered.

The initial layer of a Mediterranean Bowl being assembled, featuring fresh spinach and a generous dollop of creamy hummus.

The next step in assembling the Mediterranean Bowl: adding hearty ancient grain farro and perfectly cooked lentils to the base.

3. Layer on the Vibrant Toppings

Now comes the fun part: adding all your favorite toppings! This is where you can truly let your creativity shine and customize the bowl to your heart’s content. I like to arrange my Greek chicken (sliced or shredded), crisp cucumber slices, and tangy pickled red onions. For an extra burst of flavor and a subtle dressing, sprinkle a little bit of the vinegar from the pickled onions over everything in the bowl. It adds a wonderful zing!

Finally, dot the bowl with crumbled feta cheese, halved grape tomatoes, and a scattering of briny Kalamata olives. If you’re using them, finish with a sprinkle of toasted pine nuts for added texture. The beauty of this meal is that you can set all the components out on your counter and create a beautiful, inviting buffet. Let everyone build their own bowl – it makes dinner time incredibly interactive and enjoyable, especially for families. Plus, it’s a fantastic way for picky eaters to easily customize their meal, leaving off anything they might not fancy while still enjoying a delicious and healthy dinner.

Fresh cucumbers, tangy pickled red onions, and succulent chicken are added to the partially assembled Mediterranean Bowl.

The finished Mediterranean Bowl, beautifully adorned with grape tomatoes, crumbled feta cheese, and Kalamata olives.

A perfectly assembled Mediterranean Bowl, ready for a satisfying and healthy meal.

Helpful Notes & Expert Tips for Your Mediterranean Bowl

To ensure your Mediterranean Bowl experience is as enjoyable and effortless as possible, here are some invaluable notes and tips:

Embrace Meal Prep: The farro and lentils are perfect candidates for make-ahead cooking. Prepare them 2-3 days in advance and store them in airtight containers in the refrigerator. This significantly cuts down on assembly time, making these bowls an ideal quick lunch or dinner option. I frequently use leftover grains and legumes from other meals to build these bowls, making it a fantastic way to prevent food waste.
Recipe Flexibility: Consider this recipe a creative guide rather than a rigid instruction manual. Feel completely free to adjust ingredient quantities, add more of what you love, or omit anything you’re not keen on. Customization is key to making this bowl truly yours.
Leverage Leftover Protein: If you’ve made a batch of my flavorful Greek Chicken, incorporating the leftovers into these bowls is a brilliant idea. Its seasoned flavors perfectly complement the other Mediterranean components. Any other leftover grilled or roasted chicken, or even steak or shrimp, would also work beautifully.
Texture Contrast is Key: Pay attention to the variety of textures – the chewiness of farro, the tenderness of lentils, the crispness of cucumber, the creamy hummus, and the crunch of pine nuts all contribute to a more satisfying eating experience.
Seasoning as You Go: Don’t forget to taste and adjust seasoning for each component as you prepare it. A little salt and pepper can go a long way in enhancing natural flavors.

Versatile Substitutions to Personalize Your Bowl

One of the greatest strengths of this Mediterranean Bowl is its adaptability. Don’t be afraid to experiment with these substitutions to match your dietary needs, pantry staples, or flavor preferences:

For a Vegetarian or Vegan Bowl: Easily omit the chicken. The combination of lentils and farro already provides a substantial amount of protein, making it a complete and satisfying plant-based meal. To further boost the protein content, consider adding seasoned tofu, tempeh, or chickpeas.
Grain and Legume Swaps: While farro and lentils have that distinct Mediterranean feel, you can certainly swap them out. Basmati rice or quinoa would be excellent grain alternatives, offering a different texture. For legumes, white beans or chickpeas can replace the lentils for an equally delicious and protein-rich exchange.
Alternative Greens: If spinach isn’t your preference, peppery arugula is a fantastic alternative that adds a vibrant flavor dimension. Mixed greens or romaine lettuce would also work well for a lighter base.
Hummus Variations: I love making my extra creamy homemade hummus about once a month, but any store-bought hummus flavor you enjoy will be great here. Roasted red pepper, garlic, or even a spicy hummus could add an exciting twist.
Red Onion Options: The sweet tang of pickled red onions is truly special. If you don’t have them, regular thinly sliced red onions can be used. For a quick pickle, simply toss them in any vinegar (white balsamic or red wine vinegar work best) and let them sit for about 10-15 minutes before adding them to your bowl.
Cucumber Choices: I often call for English cucumbers because they are readily available and have a thin skin, making them easy to slice. Persian cucumbers, with their smaller size and crisp texture, are another excellent choice.
Cheese Alternatives: I adore the soft, briny feta cheese, which contrasts beautifully with all the other flavors. If you’re looking for an alternative, grilled halloumi cheese would be an amazing addition, offering a salty, squeaky texture when seared. For a vegan option, use a good quality plant-based feta or nutritional yeast for a cheesy flavor.
Olive Preferences: Kalamata olives are a staple of Greek cuisine, but we understand that people either love them or hate them! If you or your guests aren’t fans, simply serve them on the side or omit them entirely to avoid any controversy. Green olives or a mix of Mediterranean olives could also be used.
Pine Nut Considerations: Pine nuts can be an allergen for some individuals. If this is a concern, feel free to leave them out altogether. Toasted pumpkin seeds or sunflower seeds can offer a similar crunch if desired.

Another enticing view of the finished Mediterranean Bowl, showcasing its fresh ingredients and vibrant colors.

Explore More of My Favorite Greek Dishes

If you’ve fallen in love with the flavors of this Mediterranean Bowl, you’ll be thrilled to discover more Greek-inspired recipes that bring the taste of the Aegean right to your kitchen:

Greek Salmon

Whipped Feta

Greek Pasta Salad

Traditional Greek Salad

Greek Fries with Chicken

Baba Ghanoush with Toasted Garlic

Greek Lamb Burgers

Beef and Pork Greek Meatballs

Garlic Tzatziki

Greek Bruschetta with Whipped Feta

This Mediterranean Bowl is more than just a meal; it’s an experience – a vibrant, healthy, and incredibly flavorful journey to the heart of Greek cuisine. Whether you’re a seasoned chef or a beginner in the kitchen, its ease of preparation and endless customization options make it a perfect addition to your recipe repertoire. It truly celebrates fresh ingredients and wholesome eating without sacrificing on taste.

Did you try this delicious Mediterranean Bowl recipe? I’d absolutely love to hear your thoughts! Please let me know by leaving a review or comment below. And to stay updated on all my latest recipes and culinary adventures, be sure to sign up for my newsletter. You can also follow along and connect with me on Instagram, Pinterest, and Facebook!

📖 Recipe

Yield: 4-6 bowls

Medi Bowls

Prep Time:
15 minutes

Cook Time:
20 minutes

Total Time:
35 minutes

It’s no secret that I LOVE Greek food, and this Mediterranean Bowl ranks right up on the top of the favorites list. It is so fresh and bright!

Ingredients

4, 6-ounce Chicken Breasts, Greek Chicken Style
2 cups Farro, cooked to package directions but in chicken stock
1 cups Green Lentils
1, 14.5-ounce can Diced Tomatoes, with basil & garlic
¾ cup Water
Kosher Salt, Morton’s
Fresh Cracked Black Pepper
4 cups Baby Spinach, lightly chopped or torn
1 cup Hummus, any flavor
1 cup Pickled Red Onions
2 cups English Cucumber, sliced
1 cup Feta Cheese, crumbled
2 cups Grape Tomatoes, halved
½ cup Kalamata Olives
⅓ Pine Nuts, toasted

Instructions

This recipe takes a little prep. But you can do it all ahead of time and assemble the bowls cold or warm.

I first marinate and cook the chicken, slice it, and have it ready warm or cold to build your bowl.

Cook 1 cup of farro according to the package directions, but cook it in chicken stock instead of water, with 2 teaspoons of chicken bouillon paste, and you’ll want to eat this basic grain again, and again.

In a medium saucepan, combine the lentils in the diced tomatoes and water with a couple of pinches of salt and pepper. Cook over medium heat on the stove until the mixture comes to a boil. Reduce the heat to a simmer for 15 minutes. Then turn off the heat, add a lid, and let rest for 15 minutes longer off heat.

To build ONE bowl, (recipe makes 4-6) start with a layer of spinach, topped with ¼ cup hummus, and ½ each of the farro and lentils. Add the chicken, onions, and cucumbers. Sprinkle a little of the vinegar from the onions over everything like a little bit of dressing.

Dot the feta, ½ a cup of the tomatoes, and a few kalamata olives over the bowl.

Sprinkle over some more pine nuts if you like, serve, and enjoy.

Notes

Notes & Tips

The farro and lentils can be prepared 2-3 days before you want to use them. I even use leftovers from a supper side to make this bow when I have them. It is a great way to ensure nothing goes to waste.

This recipe is a guideline. You can feel free to add or subtract any of the ingredients and customize them to your liking.

Use my Greek Chicken recipe if you want to top the bowl with extra protein. It has all the flavors you want and melds perfectly with them.

Substitutions

You can leave the chicken off if you would like to make this a vegetarian or vegan bowl. The lentils and farro provide plenty of protein together. You could also add tofu or tempe to bolster the protein too.

The farro and lentils feel very Medi to me, you could also swap them with basmati rice and white beans for an equally great, and protein-rich swap.

The spinach adds another layer of nutrient density to this meal. You could also use some arugula if you enjoy its pepperiness for some extra flavor.

I make my extra creamy hummus about once a month, but you can use any flavor you like from the store too.

I really enjoy the sweet, tang the pickled red onions bring. You could use regular red onions, but all you need to do is toss them in any vinegar (preferably white balsamic) and let them sit for about 10 minutes and you have a great garnish for this dish.

I call for English cucumbers because I usually have one laying around. Persian cucumbers would also be great.

I LOVE the soft feat cheese in contrast to all the other flavors going on. Haloumi would be well used here too.

People love or hate kalamata olives, serve them on the side to avoid controversy.

Pine nuts can be an allergen for some, if you have issues with them, leave them out altogether.

Did you make this recipe?

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