Lately, I’m living for a savory breakfast moment, and this Mediterranean-inspired bowl is my current fave. It’s layered with nourishing, feel-good ingredients that come together magically: crispy chickpeas for crunch, creamy hummus for richness, and slow-roasted tomatoes that take it over the top with their sweet, jammy flavor.
Quinoa adds a boost of plant-based protein and has that nutty texture that plays perfectly with the tender spinach and herbs. I love how fresh and bright this bowl feels, thanks to plenty of mint and parsley and a sprinkle of Everything Bagel seasoning that ties it all together. If you’ve been following along with this series, this is the third recipe in our Savory Breakfast Bowl lineup (don’t miss my Smoked Salmon Lox Bowl and Greek Yogurt + Sweet Potato Bowl)—and it just might be the one I crave most.
How This Mediterranean Bowl Comes Together
Start with a base of warm quinoa—white or tri-color both work great. You can cook a batch early in the week and keep it in the fridge for quick breakfasts or lunches—and if you want to add extra protein and flavor, cook it in bone broth instead of water.
Add a handful of baby spinach on one side of the bowl, then spoon a generous dollop of creamy hummus on the other. Top with a scoop of those slow-roasted tomatoes (I make mine by tossing cherry tomatoes with garlic cloves, olive oil, herbs, and salt, then baking low and slow until they burst and turn candy-sweet). Once you’ve tried them, you’ll want to keep a jar in your fridge at all times—they’re just as good on toast or pizza as they are here.
Sprinkle on crispy chickpeas (either roasted yourself or store-bought), and finish with fresh mint and parsley, a drizzle of olive oil, and a big pinch of Everything Bagel seasoning.
Serve it warm, at room temp, or even chilled—it’s good all the ways.
What Makes This Bowl So Satisfying
This one’s all about balance—a satisfying combo of protein, fiber, and healthy fats that keeps you energized all morning.
- Protein: Between the quinoa, hummus, and chickpeas, this bowl packs a serious plant-based protein punch.
- Fiber: Spinach and chickpeas support digestion and help keep blood sugar steady.
- Healthy fats: Olive oil and hummus bring in that Mediterranean magic and make it feel indulgent without being heavy.
- Antioxidants: Slow-roasted tomatoes and fresh herbs add flavor and a dose of inflammation-fighting goodness.
Every bite tastes fresh and a little bit special—the kind of breakfast you’d have while vacationing on a Greek island.
Tips for Meal Prep
You can pull this together in under 10 minutes if you prep a few components ahead.
- Roast your tomatoes in a big batch—they’ll keep in the fridge for weeks.
- Cook your quinoa in advance and store it in an airtight container.
- Wash and dry spinach so it’s ready to grab.
- Crisp your chickpeas ahead of time, or use your favorite store-bought version.
Then it’s just a quick assemble, drizzle, and enjoy situation. Scroll on for the recipe!
Mediterranean Quinoa Breakfast Bowl
Total Time: 1 hour 10 minutes
Yield: 1
Description
This Mediterranean Quinoa Breakfast Bowl is the savory, high-protein start your mornings have been missing. Layered with creamy hummus, crispy chickpeas, and sweet slow-roasted tomatoes, it’s a nourishing mix of textures and flavors that’s as satisfying as it is beautiful.
Ingredients
For the slow-roasted tomatoes:
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1 pint cherry tomatoes
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3 garlic cloves, smashed
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A few basil leaves (or thyme/rosemary)
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Sea salt, to taste
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1/4 cup extra-virgin olive oil
For the bowl:
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1/2 cup cooked quinoa (warm or room temp)
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1 handful baby spinach
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1 cup hummus
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1/4 cup crispy chickpeas
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1/4 cup slow-roasted tomatoes
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1 teaspoon chopped fresh mint
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1 teaspoon chopped parsley
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Everything Bagel seasoning, to taste
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Drizzle of olive oil
Instructions
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Slow-roast the tomatoes: Preheat oven to 300°F. On a baking sheet, toss cherry tomatoes with garlic, herbs, salt, and olive oil. Roast for about 1 hour, until tomatoes burst and caramelize. Let cool slightly.
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Build the bowl: Add quinoa to a shallow bowl and layer spinach on one side. Spoon hummus alongside.
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Add toppings: Pile on roasted tomatoes, crispy chickpeas, mint, and parsley.
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Finish and serve: Sprinkle with Everything Bagel seasoning, drizzle with olive oil, and serve warm or at room temperature.
- Prep Time: 10
- Cook Time: 60
Category: breakfast
Cuisine: mediterranean
Nutrition
- Calories: 470
- Fat: 26g
- Saturated Fat: 3g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 16g
Keywords: mediterranean breakfast bowl
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Camille Styles
