This high-protein savory breakfast bowl is a perfect breakfast, brunch or lunch that’s full of flavor and earthy spices. It contains plenty of vegetables and is ready in just 20 minutes – the perfect way to start the day!
Why You Should Try It
- High in protein with multiple servings of vegetables: the eggs and tzatziki combine for a big protein punch without any meat needed. You can easily add more by adding the extra egg or throwing in some extra dip. It’s also an ideal break or lunch to get your veggies in, with multiple servings.
- An easy and quick breakfast or lunch: with more of us working from home, you might be wanting to cook from scratch a lot more. However, if still don’t have much time, then this breakfast bowl is perfect. all the veggies are cooked within 1 pan along with the boiled egg. You can cook both simultaneously in about 10 minutes, making it an easy meal you can whip up on a whim. You can make the tzatziki in advance and in big batches.
- Use up whatever you have already in your cupboard: although I love the combination of spinach, mushrooms and tomatoes mixed with the za’atar seasoning, you can easily throw in any roasted vegetables you’ve prepared beforehand.
- Deliciously earthy flavors: you can buy your za’atar, or use the DIY version below. Regardless, they work so well with the veggies and bring out some Middle-eastern flavors.
Ingredients (+ Substitutions)
We’ve listed what we used in our breakfast bowl below. However, it is easy to make your own and vary it up depending on what you have on hand, so don’t be afraid to try different veggies, spices, dips or bread.
- Extra virgin olive oil: always try and get the best type of extra virgin olive oil you can to saute the vegetables. and bring out their flavors.
- Eggs: I used boiled eggs in this recipe since it’s quick to do and also easy to keep them refrigerated to use for the same meal later in the week. However, you can cook them any way you like
- Mushrooms: just cut or break into halves to make it quicker
- Tomatoes: cherry tomatoes are great on the pan, but plum tomatoes or even cut up larger tomatoes are fine.
- Baby spinach: leafy greens are something many of us don’t eat enough of, so this is a perfect chance to get them into your diet. The earthy za’atar flavors complement the spinach really well.
- Za’atar seasoning: za’atar is a spice mix I love using, but it can be a tough spice to find on a whim. Therefore, I usually end up making my own using sumac, oregano, cumin and the sesame seeds, which you need to just fry briefly to toast. The za’atar adds some warm, earthy tastes that go fabulously with vegetables and bring out delightful warm, earth flavors.
- Tzatziki: this gives the second protein punch along with the eggs. I like making my own tzatziki with Greek yogurt, dried mint, garlic, cucumber and a pinch of lemon juice. If you’re struggling for time, you can just buy storebought (but you should definitely try to make your own – it’s super easy and you can make it in batches). Hummus also works really well with eggs and is another dip you can make in batches (see our hummus recipe here).
How to Make This Mediterranean Breakfast Bowl
Step 1: Cook the eggs. Add water to a saucepan, then bring to a rapid boil over a stovetop at high heat. boil then bring to a simmer. Add the eggs and cook for 8-12 minutes depending on how runny you like your yolk.
Once heated, add them to a bowl of cold water to cool, then peel the egg shells.
Step 2: Heat the olive oil in a pan. Cut the mushrooms, add them to pan and season with salt. Cook for about 7-8 minutes until they are a golden brown.
Step 3: Whilst the mushrooms are cooking, prepare the tzatziki dressing. Add the greek yogurt, crushed garlic clove and dried mint with a pinch of lemon juice to a bowl, then mix everything together with a pinch of salt.
Step 4: Once the mushrooms are cooked, add the spinach and tomatoes, season with some extra salt, then cook for an extra 2 minutes until the spinach begins to wilt.
Step 5: Add the za’atar mix of sumac, oregano sesame seeds and cumin to the pan and stir everything together. Cook for an extra minute until the sesame seeds are toasted and the spinach is fully wilted.
Step 6: Once everything is ready, plate the vegetables on the pan, add the tzatziki with a drizzle of olive oil and add the hard-boiled eggs with a pinch of seasoning and drizzle of olive oil. Season with pepper and erve with toasted pita bread.
FAQs
How Can I Make It Vegan?
You’ll need to omit the eggs and tzatziki. Falafel is a great alternative for the eggs and hummus for the tzatziki. If you’re willing to forego a good amount of protein, you can simply just add more veggies as well.
How Do I Store Leftovers?
Store the boiled eggs, sauteed vegetables and tzatziki in separate airtight containers for the best result, or store everything in one container for up to 3 days. They still taste great at room temperature, so there’s no need to reheat them.
Similar Recipes
If you’re looking for other Mediterranean lunches, then these are perfect:
- Spanish Potato Salad (Ensalada Rusa)
- Mediterranean Veggie Wraps
- Mediterranean Sardines on Toast
- Eggplant Shakshuka
Mediterranean Breakfast Bowl
This Mediterranean breakfast bowl is an easy 15 minute meal you can make that's full of healthy goodness and warm, earthy spices.
Ingredients
- 2 tbsp extra virgin olive oil
- 8 medium button mushrooms
- 1 cup (30g) spinach
- 1 cup (120g) cherry tomatoes
- 4 eggs
- Pinch of sea salt
- 2 toasted pita breads, to serve
For the tzatziki:
- 4 tablespoons Greek yogurt
- 1 tsp dried mint
- 1 garlic clove, crushed
- Drizzle of olive oil
For the za’atar spice mix:
- 1 tsp sesame seeds
- 1 tsp sumac
- 1 tsp cumin
- 1 tsp oregano
Instructions
- Add water to a saucepan, then bring to a rapid boil over a stovetop at high heat. Boil then bring to a simmer.
- Add the eggs and cook for 8-12 minutes depending on how runny you like your yolk. Once heated, add them to a bowl of cold water to cool, then peel the egg shells.
- Heat the olive oil in a pan. Cut the mushrooms, add them to pan and season with salt. Cook for about 7-8 minutes until they are a golden brown.
- Prepare the tzatziki dressing: Whilst the mushrooms are cooking, prepare the tzatziki dressing. Add the greek yogurt, crushed garlic clove and dried mint with a pinch of lemon juice to a bowl, then mix everything together with a pinch of salt.
- Once the mushrooms are cooked, add the spinach, tomatoes and garlic, season with some extra salt, then cook for an extra 2 minutes until the spinach begins to wilt.
- Add the za’atar mix of sumac, oregano sesame seeds and cumin to the pan and stir everything together. Cook for an extra minute until the sesame seeds are toasted and the spinach is fully wilted.
- Once everything is ready, plate the vegetables on the pan, add the tzatziki with a drizzle of olive oil and add the hard-boiled eggs with a pinch of salt and drizzle of olive oil. Season everything with pepper, then serve with toasted pita bread.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 548Total Fat 32gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 24gCholesterol 373mgSodium 586mgCarbohydrates 43gFiber 4gSugar 5gProtein 23g
Want More Delicious, Mediterranean Style Recipes?
If you’ve cooked this recipe, be sure to leave a comment or review! But if you’re looking for more:
- Find more Mediterranean-style recipes on our website.
- Try our free 7 day Mediterranean diet plan with 20 recipes.
- Get our 4-week Mediterranean diet plan, Med in 28 plan, that makes following the Mediterranean diet a breeze!