15-Minute Mediterranean Breakfast Bowl

 

15-Minute Mediterranean Breakfast Bowl

 

Start your day with a breakfast that’s fresh, colourful, and packed with Mediterranean flavors. This bowl combines grains, veggies, protein, and vibrant seasonings for a fast, healthy meal equipped in just 15 minutes.

Ingredients (1–2 servings)

Base:

½ cup cooked quinoa, couscous, or brown rice (pre-cooked or microwaveable for speed)

Vegetables:

½ cup cherry tomatoes, halved

¼ cucumber, diced

¼ crimson bell pepper, diced

A small handful of infant spinach or arugula

Protein:

2 eggs (poached, scrambled, or fried) or ½ cup cooked chickpeas for a vegan choice

Extras:

2 tbsp crumbled feta cheese (optionally available)

five–6 olives, sliced

1 tsp olive oil

Juice of ½ lemon

Salt and pepper to flavor

1 tsp za’atar or dried oregano (optionally available)

Instructions

1. Prepare the Base

Heat your cooked quinoa, couscous, or rice in a microwave-secure bowl for 1–2 mins or at the stove until heat. This bureaucracy the inspiration of your breakfast bowl.

2. Chop the Vegetables

While the grains are heating, put together your vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and kind of chop or leave the vegetables entire. The combination of clean greens provides crunch, shade, and nutrients.

 3. Cook the Protein

For eggs: You can poach, scramble, or fry them depending on your choice. Poached eggs take about 3–4 mins, scrambled eggs 2–three minutes, and fried eggs three mins consistent with facet.

For chickpeas: Heat the chickpeas in a small pan with a pinch of salt and pepper for 2–3 mins until heat. Chickpeas add a protein-wealthy, plant-based opportunity.

4. Assemble the Bowl

In a serving bowl, begin with the nice and cozy grains because the base. Arrange the veggies on top, add your protein, and sprinkle olives and feta cheese over the top. Drizzle with olive oil and a squeeze of fresh lemon juice. Finish with a sprinkle of za’atar or dried oregano, and season with salt and pepper.

5. Serve Immediately

Your Mediterranean breakfast bowl is ready to devour! It’s a meal complete of protein, fiber, healthy fat, and fresh greens, ideal for fueling your morning.

Tips & Variations

Make it vegan: Skip the eggs and feta, and use chickpeas or tofu scramble as an alternative.

Extra flavor: Add roasted pink peppers, solar-dried tomatoes, or avocado slices.

Bulk prep: Chop greens and prepare dinner grains earlier for even faster assembly.

Spice it up: Add a dash of smoked paprika, chili flakes, or a drizzle of tahini for extra taste.

Grain swaps: Bulgur, farro, or barley work properly as a base in preference to quinoa or rice.

Nutrition Highlights

This breakfast bowl is nutrient-dense:

Protein: Eggs or chickpeas provide crucial amino acids.

Fiber: Vegetables and complete grains support digestion.

Healthy fats: Olive oil and olives contribute coronary heart-healthful monounsaturated fat.

Vitamins & minerals: Tomatoes, cucumber, spinach, and bell pepper provide antioxidants, nutrition C, and iron.

In simply 15 mins, you have a Mediterranean-inspired breakfast that’s vibrant, filling, and full of flavor. Perfect for busy mornings whilst you want a nourishing meal with out the fuss.