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Mediterranean Meal Prep Recipe

Embark on a culinary journey to the Mediterranean with this delicious meal prep recipe. Packed with vibrant flavors and wholesome ingredients, it includes a classic homemade hummus, a zesty quinoa salad, and a refreshing mix of vegetables. It's wonderfully satisfying and perfect for those looking for a healthy and convenient meal option.

Mediterranean Meal Prep Recipe

Photos of Mediterranean Meal Prep Recipe

This recipe incorporates some ingredients that may not be a regular in most pantries, but are integral to achieving the authentic Mediterranean flavor. Ingredients such as quinoa, a grain crop that's high in protein and fiber, and Kalamata olives, a variety of olives native to Greece, are key. When shopping, ensure to pick high-quality feta cheese for a creamy, tangy addition to the meal.

Ingredients for Your Mediterranean Meal Prep

Chickpeas: A rich source of proteins, chickpeas form the base of our homemade hummus.

Quinoa: An excellent source of essential nutrients, quinoa is our grain of choice for this Mediterranean bowl.

Persian cucumbers: These are smaller and crunchier than regular cucumbers, perfect for our vegetable mix.

Kalamata olives: These Greek olives add a distinct rich, fruity flavor.

Feta cheese: This Greek cheese adds a creamy, tangy flavor to our Mediterranean bowl.

One reader, Anni Yu says:

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I recently tried the Mediterranean meal prep recipe and it was a game-changer! The hummus was so creamy and flavorful, and the Mediterranean bowl was a burst of fresh and vibrant flavors. It's perfect for a healthy and satisfying meal prep option. I highly recommend it!

Anni Yu

Key Techniques for Crafting a Delicious Mediterranean Meal Prep Recipe

How to make hummus: Blend chickpeas, garlic, paprika, salt, cumin, lemon juice, olive oil, and water in a food processor until creamy. Top with olive oil and red pepper flakes.

How to cook quinoa: In a skillet, toast quinoa in olive oil until golden brown. Add vegetable broth, thyme, tarragon, parsley, lemon juice, and salt. Bring to a boil, cover, and simmer for 15-20 minutes until fluffy.

How to prepare vegetables: Slice cucumbers, halve tomatoes, chop olives, and dice onion. Combine in a bowl with parsley, olive oil, lemon juice, salt, and pepper.

How to assemble Mediterranean bowl: In a resealable container, add quinoa, vegetables, and hummus. Top with crumbled feta cheese. Store in the refrigerator for up to 3 days.

How To Make Mediterranean Meal Prep

Enjoy a hearty bowl of a Mediterranean meal made with chickpeas, mixed with quinoa, cucumbers, grape tomatoes, vegetable broth, thyme, parsley, and more!

Preparation: 3 minutes
Cooking: 20 minutes
Total: 23 minutes



For Hummus:

  • 15ozchickpeas,(1can) drained, rinsed
  • 1clovegarlic,,minced
  • ¼tsppaprika
  • sea salt,to taste
  • ¼tspcumin
  • ½lemon,juiced
  • 3tbspolive oil,divided
  • 2tbspwater
  • red pepper flakes,to taste

For Mediterranean Bowl:

  • 2tbspolive oil,divided
  • 1cupquinoa,uncooked, rinsed, drained
  • 2cupsvegetable broth
  • ¼tspdried thyme
  • ¼tspdried tarragon
  • ¼tspdried parsley
  • 2lemons,juiced, divided
  • salt and pepper,to taste
  • 2Persian cucumbers
  • ½cupgrape tomato
  • kalamata olive,to taste
  • ½red onion
  • fresh parsley leaf,to taste
  • feta cheese,crumbled, to taste



  1. Add the chickpeas to a food processor with the garlic, paprika, salt, cumin, lemon juice, 2 tablespoons of olive oil, and water. Pulse until creamy.

  2. Transfer the hummus to a container and top with more olive oil and red pepper flakes.

Mediterranean Bowl:

  1. Heat a large skillet over medium heat. Once hot, add 1 tablespoon of olive oil.

  2. Pour the quinoa into the skillet and toast for 3 to 4 minutes, or until light golden brown.

  3. Add the vegetable broth, thyme, tarragon, parsley, juice of 1 lemon, and salt and stir to combine. Bring to a boil, then cover.

  4. Reduce the heat to low and simmer for 15 to 20 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove the pan from the heat.

  5. Slice the cucumbers, halve the tomatoes, chop the olives, and dice the onion.

  6. Place all of the vegetables in a medium bowl. Add the parsley, remaining tablespoon of olive oil, lemon juice, salt, and pepper. Stir to combine.

To Assemble:

  1. Add ¼ of the quinoa, ¼ of the vegetables, and ¼ of the hummus to a resealable container.

  2. Top the vegetables with crumbled feta cheese.

  3. Store the bowls in the refrigerator for up to 3 days.

  4. Enjoy!

Recipe Notes

The hummus will keep in the refrigerator for up to 4 days.


  • Calories: 741.46kcal
  • Fat: 26.24g
  • Saturated Fat: 3.35g
  • Monounsaturated Fat: 14.54g
  • Polyunsaturated Fat: 6.18g
  • Carbohydrates: 102.93g
  • Fiber: 18.19g
  • Sugar: 14.37g
  • Protein: 29.10g
  • Sodium: 948.95mg
  • Calcium: 118.75mg
  • Potassium: 1227.76mg
  • Iron: 7.45mg
  • Vitamin A: 25.14µg
  • Vitamin C: 30.04mg

Elevate Your Mediterranean Meal Prep with This Simple Technique Tip

When making your hummus, ensure that you blend the ingredients until they are completely smooth. This will give your hummus a creamy texture. If your hummus is too thick, you can add a little more water or olive oil to achieve the desired consistency. Also, toasting the quinoa before cooking it in the vegetable broth will enhance its nutty flavor and make it extra delicious. Remember to stir the quinoa frequently while toasting to prevent it from burning.

Time-Saving Hacks for Mediterranean Meal Prep Success

Prep ahead: Prepare the hummus and quinoa in advance to save time during the week.

Batch cooking: Consider making a larger batch of hummus and quinoa to use in multiple meals throughout the week.

Efficient chopping: Use a food processor to quickly chop the vegetables for the Mediterranean bowl.

One-pot cooking: Cook the quinoa in the same skillet to minimize clean-up and save time.

Organized workspace: Keep all ingredients and cooking tools organized and within reach to streamline the meal prep process.

Substitute Ingredients For Mediterranean Meal Prep Recipe

  • chickpeas - Substitute with cannellini beans: Cannellini beans have a similar creamy texture and mild flavor, making them a great substitute for chickpeas in hummus.

  • quinoa - Substitute with bulgur: Bulgur has a similar nutty flavor and chewy texture to quinoa, making it a suitable substitute in Mediterranean bowls.

  • vegetable broth - Substitute with chicken broth: Chicken broth can add a savory depth of flavor to the Mediterranean bowl similar to vegetable broth.

  • persian cucumbers - Substitute with English cucumbers: English cucumbers have a similar crisp texture and mild flavor, making them a good substitute for Persian cucumbers in the Mediterranean bowl.

  • grape tomato - Substitute with cherry tomatoes: Cherry tomatoes are similar in size and flavor to grape tomatoes, making them a suitable substitute in the Mediterranean bowl.

  • kalamata olive - Substitute with green olives: Green olives have a similar briny flavor and can be used as a substitute for kalamata olives in the Mediterranean bowl.

  • feta cheese - Substitute with halloumi cheese: Halloumi cheese has a similar salty flavor and can be grilled or pan-fried to substitute for feta cheese in Mediterranean recipes.

Essential Kitchen Tools for Crafting the Perfect Mediterranean Meal Prep

  • Food processor: A food processor is a versatile kitchen appliance that can be used for various tasks such as blending, pureeing, and chopping. It's perfect for making the hummus in this recipe.

  • Skillet: A skillet is a flat-bottomed pan used for frying, searing, and browning foods. It's essential for toasting the quinoa in this Mediterranean meal prep recipe.

  • Large bowl: A large bowl is necessary for combining the chopped vegetables, herbs, and seasonings to create the Mediterranean bowl component of the meal prep.

Mastering Mediterranean Meal Prep Storage and Freezing Techniques

  • To store the mediterranean meal prep bowls, place them in airtight containers and keep them in the refrigerator for up to 3-4 days. This will ensure that the ingredients stay fresh and flavorful.

  • If you want to keep the hummus separate from the other components, store it in a separate airtight container in the refrigerator. This will prevent the hummus from absorbing any unwanted flavors or odors from the other ingredients.

  • To maintain the crispness of the vegetables, such as the cucumbers and red onions, you can store them separately in a sealed plastic bag or container in the refrigerator. Add them to the bowls just before serving.

  • If you have any leftover quinoa, you can store it in an airtight container in the refrigerator for up to 5 days. It can be easily reheated in the microwave or on the stovetop with a splash of water or vegetable broth.

  • For longer storage, you can freeze the quinoa and hummus separately in freezer-safe containers for up to 2-3 months. To thaw, place them in the refrigerator overnight or defrost them in the microwave.

  • It's not recommended to freeze the assembled mediterranean meal prep bowls, as the vegetables and feta cheese may not retain their texture and flavor after being frozen and thawed.

  • To ensure the best quality and taste, it's always best to consume the mediterranean meal prep bowls within the suggested storage time in the refrigerator.

Mastering the Art of Reheating Mediterranean Meal Prep Leftovers

  • To reheat your leftover mediterranean meal prep recipe, start by removing the feta cheese from the top of the vegetables. This will prevent the cheese from becoming too soft or melting during the reheating process.
  • If you prefer your quinoa and hummus to be slightly warmed, microwave the entire container (without the feta cheese) for 30-45 seconds, or until the desired temperature is reached. Stir the quinoa and vegetables gently to ensure even heating.
  • For a fresher taste, you can also opt to reheat only the quinoa in the microwave for 30-45 seconds, while keeping the vegetables and hummus cold. This will create a pleasant contrast of temperatures in your meal.
  • If you have access to a stovetop, you can reheat the quinoa in a small pan over medium heat. Add a splash of vegetable broth or water to prevent the quinoa from drying out, and stir occasionally until heated through.
  • To maintain the crisp texture of the cucumbers and red onion, avoid reheating them. Instead, enjoy them cold alongside the warmed quinoa and hummus.
  • Once you've reheated the components to your liking, top the vegetables with the reserved feta cheese, and garnish with extra fresh parsley leaves for a burst of freshness.
  • If you find that the flavors have mellowed after refrigeration, brighten up the dish with a squeeze of lemon juice and a drizzle of olive oil before serving.

Budget-Friendly Mediterranean Meal Prep: Is It Possible?

This Mediterranean meal prep recipe is highly cost-effective for a household. The use of affordable ingredients like chickpeas, quinoa, and vegetable broth makes it budget-friendly. The versatility of the ingredients also allows for easy customization based on seasonal availability, further reducing costs. The approximate cost for a household of 4 people is around $20, making it an economical and nutritious option. Overall Verdict: 9/10

Is This Mediterranean Meal Prep Recipe Healthy?

This Mediterranean meal prep recipe is generally healthy, offering a balanced mix of nutrients:

  • Quinoa provides complex carbohydrates, fiber, and protein
  • Chickpeas are a good source of plant-based protein and fiber
  • Vegetables like cucumbers, tomatoes, and onions offer vitamins, minerals, and antioxidants
  • Olive oil provides healthy monounsaturated fats
  • Feta cheese adds calcium and protein, but also some saturated fat

However, the recipe could be improved by:

  • Reducing the amount of olive oil used in the hummus and vegetable mixture to lower the overall calorie and fat content
  • Opting for low-fat feta cheese or using a smaller amount to reduce saturated fat intake
  • Including a wider variety of colorful vegetables, such as bell peppers or carrots, to increase the diversity of nutrients
  • Adding a lean protein source, like grilled chicken or tofu, for those with higher protein needs

To make this recipe even healthier, consider the following suggestions:

  • Swap half of the quinoa with cauliflower rice to lower the carbohydrate content and increase the vegetable intake
  • Use whole wheat pita bread or lettuce wraps as an alternative to serving the ingredients in a bowl, adding more fiber and variety
  • Include a small portion of heart-healthy nuts, like almonds or walnuts, to provide additional healthy fats and protein
  • Experiment with different herbs and spices, such as basil or smoked paprika, to enhance the flavors without relying on added salt or fat

Editor's Take: Why This Mediterranean Meal Prep Recipe Stands Out

The Mediterranean meal prep recipe is a delightful fusion of flavors and textures. The creamy hummus with a hint of citrus and spice pairs beautifully with the herb-infused quinoa, creating a satisfying base for the vibrant medley of fresh vegetables. The combination of crisp cucumbers, juicy tomatoes, and briny olives, finished with a sprinkle of feta, adds a burst of Mediterranean essence to each bite. This recipe is not only delicious but also versatile and convenient for meal prepping, making it a perfect choice for those seeking a healthy and flavorful option.

Enhance Your Mediterranean Meal Prep Recipe with These Unique Side Dishes:

Roasted Mediterranean Vegetables: Try roasting a mix of bell peppers, zucchini, and eggplant with a sprinkle of Mediterranean herbs for a flavorful side dish.
Greek Salad with Homemade Dressing: Whip up a refreshing Greek salad with juicy tomatoes, crisp cucumbers, tangy feta cheese, and a homemade vinaigrette dressing.
Lemon Garlic Roasted Chicken: Serve alongside the Mediterranean bowl a succulent lemon garlic roasted chicken for a hearty and satisfying meal.
Fresh Fruit Platter: Finish off the meal prep with a colorful and refreshing fruit platter featuring a variety of seasonal fruits like berries, melon, and citrus.

Discover Delicious Alternatives to Traditional Mediterranean Meal Prep Recipes

Mediterranean Stuffed Peppers: Stuff bell peppers with a mixture of ground turkey, quinoa, black beans, corn, and spices for a delicious and healthy meal.
Greek Chicken Gyros: Marinate chicken in a mixture of Greek yogurt, lemon juice, and herbs, then grill and serve in pita bread with tzatziki sauce and fresh vegetables.
Mango Avocado Salsa: Combine diced mango, avocado, red onion, jalapeno, cilantro, and lime juice for a refreshing and flavorful salsa to serve with grilled fish or as a topping for tacos.

Appetizers and Desserts: The Ideal Bookends for Your Mediterranean Meal Prep Experience

Mediterranean Stuffed Grape Leaves: These grape leaves are stuffed with a flavorful mixture of rice, pine nuts, and herbs, creating a delicious and satisfying appetizer that will leave your guests wanting more.
Savory Feta and Olive Tart: This tart features a buttery crust filled with a savory mixture of feta cheese, olives, and herbs, creating a perfect appetizer for any Mediterranean-inspired meal.
Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth and decadent texture will satisfy any sweet tooth.
Tiramisu: Transport yourself to Italy with a classic tiramisu, featuring layers of coffee-soaked ladyfingers and creamy mascarpone cheese. Dust with cocoa powder for an elegant finish.

Why trust this Mediterranean Meal Prep Recipe:

This Mediterranean meal prep recipe offers a delightful balance of flavors and nutrients. The homemade hummus is rich and creamy, while the quinoa bowl is packed with wholesome ingredients like cucumbers, grape tomatoes, and kalamata olives. The use of fresh parsley and feta cheese adds a burst of freshness and tanginess. With quality ingredients such as chickpeas, olive oil, and lemon, this recipe promises authenticity and deliciousness. Trust in the simplicity and authenticity of these Mediterranean flavors for a satisfying and nourishing meal prep option.

Share your favorite Mediterranean meal prep recipes and discuss this article in the Meal Planning and Prep forum.
How long can I store the Mediterranean meal prep in the refrigerator?
You can store the Mediterranean meal prep in the refrigerator for up to 3 days. It's perfect for preparing ahead for the week.
Can I substitute the quinoa with another grain?
Absolutely! You can substitute quinoa with couscous, bulgur, or even brown rice for a different twist on the Mediterranean bowl.
Can I adjust the seasoning in the hummus to suit my taste?
Of course! Feel free to adjust the seasoning in the hummus to your liking. You can add more garlic, lemon juice, or spices to suit your taste preferences.
Can I omit the feta cheese for a dairy-free option?
Yes, you can omit the feta cheese if you prefer a dairy-free option. The Mediterranean bowl will still be delicious and flavorful without it.
Can I add other vegetables to the Mediterranean bowl?
Absolutely! You can customize the Mediterranean bowl by adding your favorite vegetables such as roasted red peppers, artichoke hearts, or spinach. Get creative and make it your own!

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