This Mediterranean Bowl Meal Prep is loaded with plant-based goodness. Healthy fats, vegetables, and crunchy chickpeas! A Vegan-friendly meal that’s warm, filling, and satisfying!
We love a good Mediterranean meal prep and this bowl-based meal prep recipe is one we have on repeat lately. The best part is that it uses a lot of ingredients you might have on hand already. Canned chickpeas in your pantry, along with a bag of quinoa? Or maybe you've stashed leftover quinoa in your freezer from other meal prep ideas? Is kale on your list to grab from the farmers market, along with sweet potatoes? And what about hummus for snacking? Did you happen to make our Quinoa Chickpea Taco Bowls and have some ingredients left over?
Even if you've only got a few of these items, you are on your way to this gluten-free, plant-based vegan dish in no time. It's loaded with protein, fiber, and tons and tons of flavor. We love this for a really hearty lunch, or an easy, almost no-cook dinner.
Loaded Mediterranean Bowl Meal Prep Ingredients
- 4 cups kale, shredded
- 3 medium sweet potatoes, peeled and diced
- 15 oz. chickpeas, drained
- 1 cup hummus, any flavor
- 2 avocados, sliced
- 1 cup cooked quinoa
- 1 tbsp. extra virgin olive oil
- Salt and pepper to taste
- ¼ tsp. turmeric
- Sliced lemons for garnish
How to Make Loaded Mediterranean Bowl Meal Prep
You start off by roasting the sweet potatoes (after tossing in olive oil, salt, pepper, and turmeric) on a rimmed baking sheet at a high temperature. Then, part of the way through, add the chickpeas and drop the temperature down. The chickpeas get nice and crispy in the oven (please do this for a snack sometime, it's so delicious!). From that point forward, it's a simple assembly job. Layer kale, sweet potatoes, chickpeas, avocados, and quinoa in a bowl. Toss together and squeeze lemon over the top, or a little more extra virgin olive oil, if desired. Season with salt and pepper, taste, and adjust as needed.
How to Serve and Store Mediterranean Bowl Meal Prep
This can go right from the fridge to the table if you want to eat it like a salad. Give it a fresh squeeze with lemon or even lime juice to perk up all the flavors. Once it's prepped, it will keep in the fridge for several days. We don't recommend freezing any aspect of this meal prep; it's best fresh, trust us.
Substitutions and Variations
Any kind of hummus works here, whether it's avocado, white bean, roasted red pepper, or beet-based.
You can also use different beans, but we can't guarantee they'll taste as good as chickpeas do once you roast them. Chickpeas are pretty firm and take well to roasting. Alternatively, if you use white beans or even black beans, you can skip the roasting part altogether.
Spinach would work here, or even arugula if that's what you've got or what you want to use instead. Any kind of kale is good, too, whether it's curly, red kale, or lacinato (dinosaur) kale.
Tip for Roasting Chickpeas
Chickpeas should be as dry as possible before they go into the oven to get crispy. Otherwise, if they are wet, they will be soggy and steam, and not become roasty-toasty. You'll rinse and drain them before them, but it's wise to pat them dry with some paper towels or a clean kitchen towel.
READ MORE: 15 Easy Mediterranean Diet Meal Prep Recipes
- 4 cups kale shredded
- 3 medium sweet potatoes peeled and diced
- 15 ounce can chickpeas drained and rinsed
- 1 cup hummus any kind
- 2 medium avocados sliced
- 1 cup cooked quinoa
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon turmeric
- fresh lemon
- Preheat oven to 400 F. Line a large rimmed baking sheet with parchment paper.
- Combine the diced sweet potatoes in a medium bowl with olive oil, salt, pepper, and turmeric, tossing to coat. On a smaller, separate sheet pan lined with parchment, spread the chickpeas out in an even layer.
- Transfer the sweet potatoes to the large sheet pan and spread into an even layer. Roast for 30 minutes.
- When the sweet potatoes reach the 30-minute mark, reduce the heat to 350 F. Keep the sweet potatoes in the oven and add the sheet pan with the chickpeas to the oven.
- Bake both pans at 350 F for 10 minutes, or until the chickpeas get a little crispy. Remove from the oven and let everything cool slightly.
- Layer kale, sweet potatoes, cooked quinoa, chickpeas, hummus, avocados and lemons in each meal prep container. Seal and set in the fridge until you're ready to eat.