Starting your day with a vibrant and refreshing breakfast is a fantastic way to feel energized! This Mediterranean Breakfast Bowl with Cucumber & Feta is super easy to throw together and packed with goodness. It’s inspired by the healthy and flavourful Mediterranean diet, and it’s perfect if you’re looking for something light but satisfying. Plus, it’s under 250 calories per serving!
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What makes this breakfast bowl special?
This isn’t your average sugary cereal! This bowl is loaded with fresh veggies, creamy feta cheese, and a zesty dressing that will wake up your taste buds. It’s a great way to get some veggies in at breakfast, and it’s so simple even if you’re not a whiz in the kitchen.
Recipe: Mediterranean Breakfast Bowl with Cucumber & Feta (Under 250 Calories)
This recipe serves 1 person.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cucumber | 1/2 medium |
| Cherry Tomatoes | 1/2 cup |
| Red Onion | 1/4 small |
| Kalamata Olives | 10 |
| Feta Cheese (reduced fat) | 30g |
| Fresh Mint | 1 tablespoon chopped |
| Lemon Juice | 1 tablespoon |
| Olive Oil | 1 teaspoon |
| Dried Oregano | 1/4 teaspoon |
| Salt | to taste |
| Black Pepper | to taste |
Instructions:
- Prep the veggies: Wash the cucumber and cherry tomatoes. Dice the cucumber into bite-sized pieces. Halve or quarter the cherry tomatoes. Thinly slice the red onion.
- Combine ingredients: In a bowl, combine the diced cucumber, cherry tomatoes, red onion, and Kalamata olives.
- Add feta and mint: Crumble the feta cheese over the vegetables. Sprinkle the chopped fresh mint on top.
- Make the dressing: In a small bowl or cup, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper.
- Dress the bowl: Pour the dressing over the breakfast bowl and gently toss to combine everything.
- Serve and enjoy! Eat immediately for the freshest taste.
Macro Breakdown (per serving, approximate):
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Protein | 8g |
| Fat | 16g |
| Carbohydrates | 13g |
Note: Macros are estimates and can vary slightly depending on the specific brands and sizes of ingredients used.
Tips for Making Your Bowl Awesome:
- Chill out: For an extra refreshing bowl, you can chill the cucumber and tomatoes in the fridge for about 15-20 minutes before assembling.
- Fresh is best: Fresh mint really makes a difference in this recipe. If you can find it, definitely use it!
- Taste as you go: Adjust the amount of lemon juice, salt, and pepper in the dressing to your liking. Some people like it more tangy, others prefer it milder.
- Don’t dress too early: If you’re not eating the bowl right away, it’s best to keep the dressing separate and add it just before serving to prevent the vegetables from getting soggy.
Want to Mix it Up? Try These Ingredient Swaps:
- Veggies:
- Instead of cucumber, try bell peppers (any color!), or zucchini.
- Swap cherry tomatoes for regular diced tomatoes or even sun-dried tomatoes for a more intense flavour.
- Add a handful of spinach or rocket (arugula) for extra greens.
- Cheese:
- If you’re not a fan of feta, try goat cheese or even small cubes of mozzarella.
- For a dairy-free option, skip the cheese or add a sprinkle of nutritional yeast for a cheesy flavour.
- Olives:
- Green olives or black olives can be used instead of Kalamata olives.
- Herbs:
- Fresh dill, parsley, or basil would also be delicious instead of or in addition to mint.
- Dressing:
- A splash of red wine vinegar can be used instead of lemon juice for a different tang.
- Add a tiny pinch of red pepper flakes to the dressing for a little heat.
What to Eat with Your Breakfast Bowl:
This Mediterranean Breakfast Bowl is great on its own, but you can also pair it with:
- Whole wheat pita bread: Warm pita bread is perfect for scooping up the bowl.
- A fried or poached egg: Add some extra protein by topping your bowl with an egg.
- Grilled chicken or fish (for lunch or dinner): This bowl makes a fantastic side dish for lunch or dinner too!
- Hummus: A dollop of hummus on the side adds extra flavour and creaminess.
Is this Bowl Right for My Diet?
This Mediterranean Breakfast Bowl can fit into many different diets:
- Vegetarian: Yes! This recipe is naturally vegetarian.
- Gluten-Free: Yes! This recipe is naturally gluten-free.
- Low-Carb: Yes, it can be considered low-carb, but be mindful of portion sizes if you are strictly following a very low-carb diet.
- Mediterranean Diet: Absolutely! This recipe is inspired by the principles of the Mediterranean diet, which focuses on fresh vegetables, healthy fats, and lean protein.
- Calorie-Conscious: Yes! At under 250 calories per serving, this is a great option for a light and healthy breakfast.
Enjoy your delicious and healthy Mediterranean Breakfast Bowl with Cucumber & Feta!
