Mediterranean Power Bowl: A High-Protein Salad Recipe to Prep Ahead

Introduction

Vibrant, wholesome, and bursting with bold flavors, this Mediterranean Power Bowl is the answer for anyone craving a nutritious, high-protein meal that’s perfect for meal prep. Whether you’re looking to refuel after a workout or want a satisfying lunch that will keep you energized all afternoon, this crowd-pleasing salad packs in the best of the Mediterranean pantry—briny olives, fresh veggies, fluffy grains, and lean protein—making healthy eating easy and seriously delicious.

Why the Mediterranean Power Bowl Stands Out

By combining heart-healthy fats, lean proteins, and a rainbow of vegetables, this bowl offers both flavor and nutrition. The combination of chickpeas, juicy grilled chicken, and creamy feta elevates the protein count, while the medley of colorful veggies ensures each bite is lively and refreshing. Plus, everything can be prepped in advance, so you have grab-and-go meals all week—a major win for busy lifestyles.

Effortless Chopping and Prep

Prepping an abundance of veggies and protein for this bowl is quick and uniform with a quality vegetable chopper. Dice bell peppers, cucumbers, and onions in seconds using the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper—helping keep pieces even for perfect bites and a gorgeous presentation. For the chicken, a sturdy cutting board like the Bamboo Cutting Boards for Kitchen, Set of 3 offers enough space and stability for safe slicing.

Perfectly Cooked Protein Every Time

Grilled or air-fried chicken takes this bowl over the top in terms of texture and taste. Use the COSORI Air Fryer 9-in-1 for fast, juicy chicken with minimal oil, or opt for classic skillet grilling. To guarantee juicy, safely cooked results, check doneness using a ThermoPro TP19H Digital Meat Thermometer for Cooking. Plant-based? Swap chicken for crispy roasted chickpeas, easily made in the air fryer as well.

Bowl Assembly and Smart Meal Storage

Layer your base (quinoa, farro, or brown rice), then add protein, veggies, and classic Mediterranean toppings like kalamata olives and feta. Drizzle with a zesty lemon-oregano dressing. For effortless meal prep, portion each serving into a leakproof container such as the Bentgo Salad Container – 54 oz Bowl. This keeps your greens crisp and your meal fresh for days.

Serving and Enjoying Your Mediterranean Power Bowl

Enjoy your bowl cold or at room temperature for convenience, or pop it in the microwave (skip the greens!) for a heartier meal. Pair with a glass of sparkling water, and, for a true Mediterranean touch, serve alongside a slice of warm whole grain pita.

Nutritional Information and Serving Size

This recipe yields 4 generous bowls, each offering approximately 35 grams of protein, 10 grams of fiber, and around 480 calories (depending on specific ingredients and toppings), making it a deeply satisfying, balanced meal suitable for lunch or dinner, or a post-workout refuel.

Mediterranean Power Bowl: Quick Recap

This high-protein Mediterranean Power Bowl makes nourishing, delicious meals a breeze all week long. With its vibrant array of veggies, lean protein, and craveable flavors, it’s set to become your new favorite meal prep staple.

Instructions

1. Preheat grill, air fryer, or skillet. Coat chicken breasts with 1 tablespoon olive oil, oregano, salt, and pepper. Cook until internal temperature reaches 165°F, using the ThermoPro TP19H Digital Meat Thermometer for Cooking for accuracy. For chickpea version, toss with oil and seasonings and roast or air fry until crispy.
2. While protein cooks, prepare all vegetables. Dice cucumber, pepper, and tomatoes using the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper for speed and uniformity.
3. Cook quinoa, farro, or brown rice. To avoid sticking and for easier cleanup, line your baking pan or air fryer with a sheet of Reynolds Kitchens Brown Parchment Paper Roll.
4. For dressing, whisk together olive oil, lemon juice, dried oregano, garlic, and salt and pepper in a small bowl.
5. Slice the grilled chicken or prepare roasted chickpeas. To shred chicken effortlessly, try a Chicken Shredder Tool Twist for Kitchen, Elegant Black.
6. To assemble, start with a scoop of grains in each bowl or salad container. Top with mixed greens, cooked chicken or chickpeas, cherry tomatoes, cucumber, bell pepper, onion, olives, and feta. Drizzle generously with dressing and garnish with parsley, if using.
7. Meal prep option: Portion ingredients into four Bentgo Salad Container – 54 oz Bowl to keep meals fresh throughout the week.

Cook and Prep Times

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

This Mediterranean Power Bowl masterfully blends flavor, protein, and convenience—fueling your week with taste and nutrition in every bite.