This recipe is all about fresh, vibrant ingredients that transport you straight to the sunny shores of the Mediterranean. Here’s what you’ll need, with a little explanation of why each ingredient is a star in this dish:

• Base: Cooked Quinoa or Brown Rice: (1 cup cooked per serving) – Provides a hearty, gluten-free base, packed with protein and fiber to keep you full and energized throughout the morning. You can also use couscous or even leftover roasted vegetables if you prefer.
• Protein: Hard-boiled Eggs: (2 eggs per serving) – A classic breakfast protein powerhouse! Hard-boiled eggs are easy to prepare ahead of time and offer a complete protein source, essential for muscle building and satiety. They also add a lovely creamy texture to the bowl.
• Vegetables: Cherry Tomatoes: (½ cup halved per serving) – Bursting with sweetness and acidity, cherry tomatoes add a juicy pop of flavor and vibrant color. They are also rich in antioxidants and vitamins.
• Vegetables: Cucumber: (½ cup diced per serving) – Cool and refreshing, cucumber provides a crisp texture and hydration. It’s also low in calories and a good source of Vitamin K.
• Vegetables: Red Onion: (¼ cup thinly sliced per serving) – Adds a pungent bite and a beautiful purple hue. Red onion is rich in antioxidants and adds depth of flavor. For a milder taste, you can soak sliced red onion in cold water for a few minutes.
• Vegetables: Kalamata Olives: (¼ cup pitted and halved per serving) – These briny, savory olives are a quintessential Mediterranean ingredient. They provide healthy fats and a distinctive salty flavor that complements the other ingredients.
• Cheese: Feta Cheese: (¼ cup crumbled per serving) – Creamy, salty, and tangy, feta cheese adds a delicious richness and crumbly texture. It’s a staple in Mediterranean cuisine and provides calcium and protein. For a dairy-free option, consider using a plant-based feta alternative or nutritional yeast for a cheesy flavor.
• Herbs: Fresh Parsley: (¼ cup chopped per serving) – Bright and herbaceous, fresh parsley adds a clean, grassy flavor and a vibrant green color. It’s also packed with vitamins and minerals. Fresh mint or dill would also be delicious alternatives.
• Dressing: Olive Oil and Lemon Dressing: (2 tablespoons per serving) – A simple yet flavorful dressing made with extra virgin olive oil, lemon juice, and a pinch of salt and pepper. Olive oil is a cornerstone of the Mediterranean diet, providing healthy monounsaturated fats. Lemon juice adds brightness and Vitamin C.
• Optional Toppings: Toasted Pita Bread or Pita Chips: (½ pita bread or handful of chips per serving) – For dipping and scooping! Toasted pita bread adds a satisfying crunch and is perfect for enjoying every last bit of the bowl. Pita chips offer a convenient alternative.
• Optional Toppings: Hummus: (2 tablespoons per serving) – Creamy and flavorful, hummus adds another layer of Mediterranean goodness and plant-based protein. It pairs wonderfully with the other ingredients and adds a smooth texture.
• Optional Toppings: Avocado: (¼ avocado sliced per serving) – For extra creaminess and healthy fats. Avocado adds a luxurious texture and is packed with nutrients.
• Optional Toppings: Everything Bagel Seasoning: (To taste) – Adds a savory, crunchy, and flavorful finish. It complements the Mediterranean flavors beautifully and provides a satisfying textural contrast.