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    Home » Recipes » Lunch + Dinner

    Mediterranean Grain Bowl

    Published: Jul 26, 2023 by Nicole Addison · This post may contain affiliate links · 1 Comment

    Jump to Recipe - Print Recipe

    My Mediterranean grain bowl is inspired by my favourite Panera recipe but leveled up with a few unique swaps. We've got turkey meatballs, cucumber salad, and a tahini yogurt sauce to drizzle on top

    Mediterranean grain bowls with greek turkey feta meatballs, cucumber salad, tahini yogurt and pita.

    Whenever I'm out and need a bite, I love picking up the Panera Mediterranean bowl for a quick meal option. In my opinion it's one of the best options on the menu and pretty healthy as well, especially when it comes to ordering out!

    Unfortunately, there aren't that many Panera locations in Toronto so I don't have the opportunity to go often. That's why I took matters into my own hands to develop a Panera copycat recipe for a Mediterranean grain bowl.

    Inspired by the flavors of Greece I love, this is an easy weeknight meal full of fresh flavors . It's just like Panera, but leveled up and with a Nourished twist.

    Why This Dietitian Loves This Recipe

    You NEED to try these Mediterranean grain bowls and here's why.

    1. Impress a crowd. These bowls not only look visually stunning to serve, but there are lots of complimentary flavors that make for a satisfying dining experience. You'll rack up the compliments from all your guests.
    2. Meal prep friendly. Alternatively, these bowls also work well for a meal prep. Each component stores well in the fridge throughout the week.
    3. Nutritionally balanced. I also call these Mediterranean "power bowls" because thanks to the protein, carbs and healthy fats, it truly powers me through the way. Healthy food does NOT have to be boring!
    4. Highlight seasonal produce and flavours. It's summer right now and I've been loving using seasonal veggies like tomatoes and cucumbers in my recipes. Food always tastes 10x better when it's picked in it's peak season.

    Ingredients

    To view full ingredients and instructions for all components, please view the recipe cards below.

    Turkey Feta Meatballs
    These healthy Greek-inspired turkey feta meatballs are juicy, packed with flavour and a great lean protein to add to any salad or bowl!
    Check out this recipe
    healthy Greek turkey meatballs with feta
    Chopped Mediterranean Cucumber Salad
    Brighten up any table with my chopped Mediterranean cucumber salad! Light, refreshing and nutritious, it's a true summer staple to pair with any main.
    Check out this recipe
    Bowl of mediterranean cucumber salad.

    Sauce options:

    Tahini Yogurt Sauce
    With only 4 ingredients, my tahini yogurt sauce is the easiest way to dress up a meal. It's oil-free but drizzles beautifully on any salad, bowl or sandwich!
    Check out this recipe
    Tahini yogurt sauce served with pita.
    Loaded Hummus
    Tired of boring hummus? This loaded hummus is about to be your new favourite crowd pleasing appetizer. An easy lemon garlic hummus topped with fresh vegetables and herbs... what's not to love!
    Check out this recipe
    loaded hummus

    For serving:

    • Kalamata olives
    • Pita or flatbread
    • Feta cheese
    • Grain of choice

    Instructions

    Bowl of greek turkey feta meatballs.

    First prepare the Greek turkey meatballs. You will likely need only half of this recipe so you can use the rest for lunches throughout the week!

    Cooked couscous in a bowl.

    Cook grain according to package instructions. 

    Adding ingredients for cucumber salad to mix.

    Prepare the Mediterranean cucumber salad by combining all ingredients in a large bowl and set aside. 

    Whisking tahini sauce with water to thin.

    Prior to serving, prepare the tahini yogurt sauce or another dressing of choice and set aside.

    Assembling Mediterranean grain bowls.

    To serve, add a base of grains to each bowl, top with Greek meatballs, Mediterranean salad, sauce of choice and olive and pita if using. Sprinkle with additional feta and enjoy!

    Substitution and Variations

    To make gluten-free: Use a grain of choice that is certified gluten-free (rice, quinoa, etc.).

    To make dairy-free: Use a dairy-free feta cheese and sauce.

    To make vegan: Use tofu for the protein of choice, choose a dairy-free feta cheese and dairy-free sauce.

    To make nut-free: This recipe is naturally nut-free. Make sure all individual ingredients are also nut-free.

    For more specific ingredient swaps for each component, please see the full blog posts for each recipe (linked above).

    • Alternatives to the Greek meatballs:
      • 1 lb of cooked chicken breast, sliced 
      • Roasted tofu 
      • Roasted chickpeas 
      • Steak or souvlaki 
    • Alternatives to the Mediterranean salad: slice vegetables of choice and allow individuals to customize their bowls how they like (I like using cucumber, red pepper, red onion, and tomatoes).

    Equipment

    For meatballs:

    • Mixing bowls
    • Baking sheet

    For cucumber salad:

    • Vegetable chopper (optional)
    • Mixing bowls

    For tahini yogurt sauce:

    • Mixing bowls
    • Whisk

    For grain:

    • Pot

    Storage

    These Mediterranean grain bowls are great for meal prep. To maintain the freshness, I recommend storing all components in separate containers in the fridge and assembling as required. Ingredients will stay fresh for 3-4 days.

    Making an adult lunchable with Mediterranean power bowls.

    Top Tip

    Allow everyone to make their own bowls! This way they can add what they want and it makes the meal more fun and interesting. I love inviting my friends over as well for a "build your own Mediterranean power bowl" night. 

    To make this a quick meal, prep the meatballs ahead of time and store cooked in the freezer, defrosting when you need them.

    Frequently Asked Questions

    Does this actually taste like the Panera Mediterranean bowl?

    It's similar but with a couple key differences: cucumber salad instead of arugula, turkey meatballs instead of chicken, etc. I'd say the overall flavour profile is the same, but with some additional add-ins (like my tahini yogurt sauce and turkey feta meatballs) that make it even better.

    Can I make any of the ingredients ahead of time to make this recipe quicker?

    Yes of course! The meatballs are such an easy recipe to make ahead of time and store in the freezer until you need them. You can also prep your grain and sauce ahead of time as well.

    What can I use the leftovers for?

    If you don't want to make another bowl with the leftovers get creative and turn them into a wrap! Adding everything into either a pita or tortilla is a great option for a filling lunch.

    Close up of Panera copycat Mediterranean grain bowls.

    More Grain Bowl Recipes

    Want more power bowls? Try these next!

    Buffalo Chicken Rice Bowls
    These buffalo chicken rice bowls are full of fresh veggies, crispy buffalo chicken, and topped with a creamy ranch dressing. Nutritious, easy, AND packed with flavor!
    Check out this recipe
    Buffalo chicken rice bowls served with ranch dressing.
    Pesto Chicken Quinoa Bowls
    These pesto chicken quinoa bowls are packed with nutrition and flavour. All you need is 30 minutes and a sheet pan and you've got an easy weeknight dinner!
    Check out this recipe
    Pesto chicken quinoa bowls with whipped feta dressing.
    Shrimp Mango Salsa Bowls
    Easy shrimp with mango salsa bowls are the perfect easy weeknight dinner option. They're packed with nutrients, exploding with bright, bold, and zesty flavours and they can be made in under 30 minutes!
    Check out this recipe
    shrimp with mango salsa bowls
    Turkey Burrito Bowls
    Turkey Burrito Bowls are the ultimate easy lunch meal prep or weeknight dinner recipe. They are completely customizable and packed with lean protein, lots of fresh veggies and loaded with toppings! They are sure to be a meal everyone will love.
    Check out this recipe
    turkey burrito bowl

    PS. I love seeing my recipes in action! If you decide to make this Panera Mediterranean grain bowl, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!

    📖 Recipe

    Mediterranean grain bowls with greek turkey feta meatballs, cucumber salad, tahini yogurt and pita.
    Print Recipe Pin Recipe
    5 from 1 vote

    Mediterranean Grain Bowl

    My Mediterranean grain bowl is inspired by my favourite Panera copycat recipe but leveled up with a few unique swaps. We've got turkey meatballs, cucumber salad, and a tahini yogurt sauce to drizzle on top!
    Prep Time30 minutes mins
    Cook Time15 minutes mins
    Total Time45 minutes mins
    Course: Main Course
    Cuisine: Greek, Mediterranean
    Keyword: Bowls
    Servings: 4

    Ingredients 

    Grain

    • 1 cup of grain of choice uncooked (quinoa, bulgar, couscous, orzo, rice)

    Greek Turkey Meatballs

    • Batch of Greek turkey meatballs see notes for substitutions

    Mediterranean Cucumber Salad

    • 1 batch Mediterranean cucumber salad see notes for substitutions

    Sauce (optional)

    • Tahini yogurt sauce
    • Loaded garlic hummus or store bought
    • Tzatziki store bought

    For serving:

    • Kalamata olives pitted
    • Pita or flatbread
    • Feta cheese crumbled

    Instructions

    • First prepare the Greek meatballs by following this recipe for my easy 30 minute Greek turkey meatballs. You will likely need only half of this recipe so you can use the rest for lunches throughout the week!
    • Cook grain according to package instructions.
    • Prepare the Mediterranean cucumber salad by combining all ingredients in a large bowl and set aside.
    • Prior to serving, prepare your sauce of choice ( I like this tahini yogurt sauce) and set aside.
    • To serve, add a base of grains to each bowl, top with Greek meatball, Mediterranean salad, sauce of choice and olive and pita if using sprinkle with additional feta and enjoy!

    Notes

    • Alternatives to the Greek meatballs:
      • 1 lb of cooked chicken breast, sliced 
      • Roasted tofu 
      • Roasted chickpeas 
      • Steak or souvlaki 
    • Alternatives to the Mediterranean salad: slice vegetables of choice and allow individuals to customize their bowls how they like (I like using cucumber, red pepper, red onion, and tomatoes).
    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 1047kcal | Carbohydrates: 90g | Protein: 50g | Fat: 56g | Saturated Fat: 17g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 22g | Trans Fat: 0.3g | Cholesterol: 156mg | Sodium: 1812mg | Potassium: 1124mg | Fiber: 9g | Sugar: 12g | Vitamin A: 3527IU | Vitamin C: 99mg | Calcium: 582mg | Iron: 6mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

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      Recipe Rating




    1. Rhiannon

      September 19, 2023 at 7:41 am

      5 stars
      Loved this recipe, I used as a meal prep for my lunches and I felt so satisfied all day! So tasty, even got my anti-vegetable housemate curious! Will make this again!

      Reply

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    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

    On my page you'll find yummy recipes, wellness tips, and even some of my favourite travel and lifestyle recommendations!

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