• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Work with me
  • Privacy Policy
  • Terms & Conditions
  • Subscribe!

The Perfect Pear

menu icon
go to homepage
  • About
  • Recipes
  • Nutrition
  • Cooking + Meal Planning
  • Subscribe!
    • Facebook
    • Instagram
    • TikTok
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • Nutrition
    • Cooking + Meal Planning
    • Subscribe!
    • Facebook
    • Instagram
    • TikTok
  • ×

    March 11, 2023

    Mediterranean Grain Bowl

    FacebookTweetPinPrint
    Jump to Recipe·Print Recipe

    This Mediterranean grain bowl is a delicious Panera copycat recipe. They make the perfect lunch or dinner, plus they're packed with nutrients to keep you full and satisfied!

    Mediterranean grain bowl next to a dish of quinoa and bowl of homemade hummus.

    Panera Mediterranean Grain Bowl

    This copycat Panera mediterranean grain bowl is so good and makes a nutritious lunch or dinner! It starts with a base of arugula and spinach, then quinoa and brown rice, fresh tomatoes and cucumbers, salty kalamata olives, creamy homemade hummus (get the best recipe here!), tangy low-fat feta cheese and Greek yogurt, and a delicious lemon tahini dressing! I love adding a protein like chicken, salmon, shrimp, or tofu to the bowl to make a balanced meal.

    A Mediterranean grain bowl with homemade hummus, cucumbers, and lemon in the background.

    Mediterranean Quinoa Bowl

    Flavors like arugula, tomatoes, cucumbers, kalamata olives, feta cheese, homemade hummus, Greek yogurt, lemon and more make this Mediterranean quinoa bowl absolutely delicious and healthy.

    The flavors are so fresh and come together so well, making this Mediterranean grain bowl a fantastic meal prep recipe! Make the hummus and dressing, chop the veggies, and prep the grains ahead of time to easy assembly for a quick weeknight dinner or lunch!

    A Mediterranean grain bowl next to a bowl of homemade hummus and quinoa.

    Ingredient Highlights

    • Greens - I love using a mix of arugula and spinach but any sort of mixed green would go great here. Leafy greens are packed with nutrients like vitamins A and C, fiber, and antioxidants.
    • Quinoa & brown rice - these are both whole grains, meaning they have more fiber than more processed/refined grains. The nuttiness of both give this grain bowl a great flavor and texture.
    • Produce - cucumbers and tomatoes are classic Mediterranean ingredients. They give the bowl a nice crunch!
    • Olives - kalamata olives are perfect for this recipe but you can omit if you don't like olives or sub for your favorite kind! Olives a great source of unsaturated fats.
    • Low-fat plain Greek yogurt - rich in high quality protein and probiotics, plain Greek yogurt is a great addition to this recipe. It adds a tangy creaminess that compliments the other flavors and textures so well!
    • Low-fat feta cheese - similar to the yogurt, feta gives a tangy, creamy feel to the bowl. I always recommend using a reduced fat version to cut down on the saturated fat!
    • Hummus - homemade hummus is 10x better than store bought, in my opinion. It's soo much creamier and delicious! I love this recipe because it's easy and comes together in less than 10 minutes.
    • Lemon tahini dressing - the dressing is the finisher that brings the bowl together. The sauce is really what makes a recipe like this come together and this lemon tahini dressing does not disappoint! Making a dressing at home can be much more nutritious than buying one at the store because it uses fresher ingredients and contains less preservatives and added sugars.

    How to Make a Mediterranean Grain Bowl

    Recipe FAQ

    Why are grain bowls good for you?

    Obviously the ingredients will determine if a grain bowl is good for you or not, but this grain bowl is super healthy because it contains fresh ingredients, multiple colors making it nutrient dense, and a balanced meal from complex carbohydrates, lean proteins, and unsaturated fats!

    Do you eat grain bowls hot or cold?

    This Mediterranean grain bowl is fantastic cold but you could warm it up if you prefer a warm grain bowl!

    Can you meal prep Mediterraean grain bowls?

    100%! That's one of the reasons I love this recipe so much. Simply chop the veggies, make the grains, cook the protein, and prep the hummus and dressing ahead of time. Then all of you have to do is throw everything together right before eating!

    A Mediterranean grain bowl in front of homemade hummus and quinoa.

    Other Recipes You May Like

    • The Best Hummus Recipe
    • Hummus Salad Dressing
    • Strawberry Goat Cheese Salad
    • Kale Caesar with Crispy Chickpeas
    • Roasted Ranch Cauliflower
    • Crispy Roasted Broccoli
    • Butternut Squash Pasta Sauce
    A Mediterranean grain bowl surrounded by homemade hummus, cucumbers, and lemon.

    Rate & Review

    If you made my Mediterranean grain bowls, please rate and review my recipe below! I would love to hear your feedback. Also snap a photo and tag me on insta @theperfectpearr so I can see your creation!

    Print

    Mediterranean Grain Bowls

    Print Recipe
    Pin Recipe

    These Mediterranean grain bowls are a delicious Panera copycat recipe. They make the perfect lunch or dinner, plus they're packed with nutrients to keep you full and satisfied!

    • Author: Lauren
    • Prep Time: 10 minutes
    • Cook Time: 45 minutes
    • Total Time: 55 minutes
    • Yield: 1 bowl 1x
    • Category: Lunch & Dinner
    • Method: Bowls
    • Cuisine: Mediterranean

    Ingredients

    Units Scale

    For the grain bowls:

    • 2 cups (48g) arugula spinach mix (or any leafy green)
    • ⅓ cup (55g) sliced cherry tomatoes
    • ⅓ cup (52g) chopped cucumbers
    • ¼ cup (35g) brown rice, cooked
    • ¼ cup (35g) quinoa, cooked
    • 3 Tbsp (56g) plain low-fat Greek yogurt
    • 2 Tbsp (45g) hummus (check out this easy recipe!)
    • 2 Tbsp (25g) reduced-fat feta cheese
    • 5 kalamata olives (14g), halved
    • ¼ cup (63g) lemon tahini dressing
    • 3oz chicken breast (or protein of choice)

    For the lemon tahini dressing:

    • ¼ cup (59g) tahini
    • ¼ cup (54g) extra virgin olive oil
    • Juice from 1 lemon (~2-3 Tbsp)
    • ½ Tbsp honey
    • 1 garlic clove, finely diced
    • 1 tsp dried parsley
    • ½ tsp dried rosemary
    • Salt & pepper to taste

    Instructions

    For the lemon tahini dressing:

    1. Combine all ingredients in a medium bowl.
    2. Whisk until well combined.

    For the grain bowls:

    1. Lay the leafy greens on a large plate or bowl.
    2. Add the tomatoes, cucumbers, rice, quinoa, yogurt, and hummus.
    3. Sprinkle the feta cheese.
    4. Drizzle the lemon tahini dressing over the bowl.
    5. Add protein of choice.
    6. Enjoy!

    Notes

    • Store pre-made bowls in the fridge for up to 3 days.
    • To meal prep: chop the veggies, cook the grains, and make the hummus and dressing. Store in separate containers in the fridge. Assemble before eating and enjoy!
    • Other potential ingredients: roasted red peppers, chopped red onion

    Nutrition

    • Serving Size: 1 bowl
    • Calories: 679
    • Sugar: 8
    • Sodium: 1625
    • Fat: 29
    • Saturated Fat: 5
    • Unsaturated Fat: 24
    • Trans Fat: 0
    • Carbohydrates: 58
    • Fiber: 14
    • Protein: 47
    • Cholesterol: 89

    Keywords: mediterranean grain bowls, grain bowl recipe, how to make a grain bowl, lemon tahini dressing, homemade hummus, easy hummus recipe, Panera mediterranean grain bowl copycat, healthy lunch recipe, healthy dinner recipe, grain bowl meal prep

    Did you make this recipe?

    Please comment below & let me know what you thought. I'd also love if you shared a photo on Instagram and tagged me @theperfectpearr so I can see! And don't forget to SUBSCRIBE to the Perfect Pear newsletter to get new recipes delivered straight to your inbox!

    More Main Dishes

    • Almond Pesto
    • Healthy Chicken Tortilla Soup
    • Broccoli and Brussels Sprouts Slaw with Lemon Dijon Vinaigrette
    • Chicken Sausage & Kale Soup
    FacebookTweetPinPrint

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆
    Recipe Rating




    Primary Sidebar

    Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

    More about me →

    Popular Recipes

    • Black Forest Brownies (Gluten-Free)
    • Popcorn Trailmix (Sweet & Salty)
    • a high fiber smoothie topped with raspberries and chia seeds, with bowls of each around the glass
      How to Increase Fiber Intake
    • Nutrient Dense Meals

    Spring Recipes

    • Cottage Cheese Frittata
    • Lavender Lemonade Cocktail
    • Crispy Roasted Broccoli
    • Honey Lavender Syrup

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions

    Newsletter

    Sign up for new recipes & nutrition tips!

    Contact

    Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 The Perfect Pear