Mediterranean Bowls Are a Toss-Together Dish You’ll Feel Great About Enjoying

TikTok has been raving over the Mediterranean bowl trend — and for good reason. These bowls are packed with protein, veggies, grains and other ingredients. What this creates is an all-in-one dish that’s both hearty, nourishing and full of savory flavors. It also comes together in a cinch since you can use any leftover ingredients in your fridge. So, whether for lunch or dinner, Mediterranean bowls are a speedy and delicious option worth adding to your mealtime rotation. Keep reading to learn more about these bowls and a simple guide for preparing them in mere minutes!

What are Mediterranean bowls?

Mediterranean bowls are a dish that contains grains, protein, vegetables, condiments and dressing. While it’s similar to a salad, grains, like rice or farro, along with protein, such as cooked chicken or shrimp, make it heartier and boost its nutritional profile. Recipes for these bowls have racked up millions of views on TikTok as they’re versatile, nourishing and wallet-friendly.

Egg Roll in a Bowl Is a Low-Carb Twist on the Takeout Classic — That Tastes Even Better!

The health benefits of Mediterranean bowls

Using a variety of ingredients makes these bowls nutrient-dense. In fact, a Mediterranean bowl from a restaurant like The Nutrition Factory contains about 340 calories, 14 grams of protein and 5 grams of fiber . Protein is linked with helping lower obesity, chronic disease risk and muscle loss , while fiber intake plays a role in your metabolic and gut health . To sum it up: Mediterranean bowls are a feel-good dish that are easy to whip up using everyday ingredients.

How to make a Mediterranean bowl

Curious how to whip up these bowls in a flash? Well, Suzy Karadsheh , CEO and founder of the Mediterranean Dish , has you covered! Below, she shares an excerpt from her cookbook, The Mediterranean Dish: Simply Dinner , which details the five elements you’ll need to make your own Mediterranean bowls—no recipe required. “Dinner bowls are a great way to give leftovers a new life,” she says. “Here is a flexible guide for making dinner bowls, whether you want to use leftovers or make something from scratch.”

1. Start with the grain.

One cup of dry grains, such as farro, barley or bulgur or white rice , will give you two to three cups of cooked grains. Count on about ½ cup of cooked grain per bowl.

2. Add protein.

Leftover chicken or even meatballs are great here, especially if you don’t have a lot. Even on short notice, you can easily thaw some shrimp and cook it in a skillet. But remember, the protein component can easily be plant-based. Open a can of beans or chickpeas, rinse them and divide them among your dinner bowls. One can of beans can easily be divided among four bowls. And hard boiled eggs can stand in here, too.

3. Add vegetables and greens.

Vegetables and fresh greens bring brightness and life to a simple grain bowl. If you have leftover roasted vegetables, zucchini, or even broccoli fritters, warm them and add to the bowls. You can also repurpose a leftover salad or simply slice some fresh veggies, like tomatoes, radishes, cucumbers, green onions, broccoli and carrots.

4. Turn up the flavor.

Raid your fridge for any Mediterranean favorites, like briny olives and pickles or marinated vegetables to add to your bowls. I especially love pickled onions and Torshi (pickled veggies). Crumble some feta on top and sprinkle a couple tablespoons of your favorite chopped herb. Remember, have a flavor party!

5. Finish with a sauce or dressing.

This is optional, but if you need something to pull your grain bowls together, drizzle on a bit of Greek Ladolemono Sauce , especially if you’ve kept the seasoning minimal. You can also use Green Goddess Tahini . That said, even a drizzle of olive oil and a squeeze of lemon juice make everything taste better .

Reprinted with permission from The Mediterranean Dish: Simply Dinner by Suzy Karadsheh copyright © 2024. Photographs by Caitlin Bensel. Published by Clarkson Potter, a division of Penguin Random House, LLC.

Read on for more effortless dinner recipes:

Air Fryer Salmon Bites Are Juicy Nuggets of Flavor Goodness — Easy 5-Minute Recipe

Our Test Kitchen’s 10 Best High Protein Meals That Won’t Break the Bank And Will Keep You Full

Move Over, Wings: Bang Bang Chicken Skewers Are the Perfect Spicy-Sweet Bite