Mediterranean Chickpea, Egg & Avocado Bowl: Fresh, Easy, and Wholesome Recipe
Looking for a healthy, satisfying meal that’s quick to prepare? This Mediterranean Chickpea, Egg & Avocado Bowl is packed with plant-based protein, healthy fats, and bright, zesty flavors that make you feel like you’re dining on the sunny Mediterranean coast. It’s perfect for beginner home cooks, meal prep enthusiasts, or anyone who wants a nourishing lunch or dinner ready in minutes.
Why You’ll Love This Mediterranean Chickpea, Egg & Avocado Bowl
- Easy to make with minimal cooking
- Nutrient-dense with protein, healthy fats, and fiber
- Customizable with endless topping options
- Perfect for meal prep for busy weekdays
- Naturally vegetarian (and easy to make vegan if needed)
Whether you’re looking for a fresh lunch idea or a light, wholesome dinner, this bowl has you covered.
Ingredients You’ll Need
For one generous bowl (or 2 small servings):
- 1 cup canned chickpeas, drained and rinsed
- 2 large eggs
- 1 ripe avocado, sliced
- 1 cup cherry tomatoes, halved
- ½ cucumber, sliced
- 1–2 tablespoons fresh parsley or cilantro, chopped
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- Salt and black pepper to taste
- Pinch of paprika or sumac (optional for garnish)
How to Make the Mediterranean Chickpea, Egg & Avocado Bowl
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Prepare the Eggs
Place eggs in a small saucepan and cover with water. Bring to a gentle boil, then reduce heat and simmer for 7–8 minutes for jammy yolks or 10–12 minutes for hard-boiled. Cool under cold water, peel, and halve.
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Season the Chickpeas
Pat the rinsed chickpeas dry with a paper towel. In a small bowl, toss chickpeas with olive oil, lemon juice, salt, and black pepper. For extra flavor, add paprika or sumac if desired.
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Prep the Fresh Veggies
Slice the cucumber and halve the cherry tomatoes. Cut the avocado in half, remove the pit, and carefully slice the flesh.
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Assemble the Bowl
Start with a base of seasoned chickpeas. Arrange cucumber, tomatoes, avocado slices, and halved eggs in sections. Sprinkle with fresh herbs. Optional: Drizzle with more olive oil or lemon juice before serving.
Tips for Best Results
- Use fresh, high-quality produce for the best Mediterranean flavors.
- Customize the protein: Swap eggs for grilled chicken or roasted tofu.
- For extra flavor: Add crumbled feta, olives, or roasted red peppers.
- Meal prep-friendly: Store components separately and assemble when ready to eat.
Variations to Try
- Vegan: Skip the eggs and add roasted cauliflower or extra chickpeas.
- Spicy: Add harissa paste or chili flakes to the chickpeas.
- Low-carb: Replace chickpeas with leafy greens or spiralized zucchini.
- Mediterranean Mezze Style: Serve with hummus or tzatziki on the side.
Serving Suggestions
- Quick lunches at home or work
- Healthy weeknight dinners
- Outdoor picnics or meal prep containers
- A fresh side dish at a Mediterranean-inspired dinner party
Nutritional Benefits
- Protein: Eggs and chickpeas provide plant-based and animal protein.
- Healthy fats: Avocado and olive oil nourish with monounsaturated fats.
- Fiber: Chickpeas and veggies support digestion.
- Vitamins and minerals: Fresh vegetables and herbs add antioxidants and micronutrients.
FAQ About Mediterranean Chickpea, Egg & Avocado Bowl
Can I make it vegan?
Yes! Simply skip the eggs and double the chickpeas or use grilled tofu.
How do I store leftovers?
Store each component in separate airtight containers in the fridge for up to 3 days. Assemble just before serving.
Can I use canned chickpeas straight from the can?
Yes, but rinse them well to reduce sodium and improve flavor.
How do I make the eggs perfectly jammy?
Simmer for about 7–8 minutes and immediately transfer to cold water.