Healthy Mediterranean Steak Bowl – A Protein-Packed, Flavorful Meal You'll Love!
A fresh and flavorful Mediterranean steak bowl packed with juicy marinated steak, crisp vegetables, creamy tzatziki, and healthy fats. Perfect for meal prep or a satisfying dinner!
Ingredients
For the Steak & Marinade
- 1 lb 450g sirloin, flank, or skirt steak
- ¼ cup extra virgin olive oil
- Juice of 1 lemon
- 3 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon thyme
- ½ teaspoon cumin
- ½ teaspoon paprika
- Salt & black pepper to taste
For the Base (Choose One)
- Whole grains: 1 cup quinoa brown rice, farro, or couscous
- Greens low-carb option: 4 cups baby spinach, arugula, or kale
- For the Vegetables & Toppings
- 1 cup cherry tomatoes halved
- 1 small cucumber diced
- ½ red onion thinly sliced
- 1 small bell pepper thinly sliced
- ½ cup Kalamata olives pitted and sliced
- ½ avocado sliced
- ¼ cup crumbled feta cheese
- 2 tablespoons fresh parsley or mint chopped
For the Dressing & Extras
- ½ cup tzatziki sauce or hummus
- 1 tablespoon extra virgin olive oil for drizzling
- 1 lemon cut into wedges
- Toasted pita chips optional
Instructions
Step 1: Marinate the Steak
- In a mixing bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, cumin, paprika, salt, and black pepper.
- Place the steak in a shallow dish or resealable bag, then pour the marinade over it, ensuring even coverage.
- Cover and refrigerate for at least 30 minutes (or overnight for best results).
Step 2: Cook the Steak
- Grilling: Preheat grill to 400°F (200°C). Cook steak 3-4 minutes per side for medium-rare. Let rest before slicing.
- Pan-Searing: Heat a cast-iron skillet over medium-high heat with 1 tbsp olive oil. Sear steak 3-4 minutes per side. Rest before slicing.
- Oven-Broiling: Preheat broiler to high. Broil steak 4-5 minutes per side. Rest before slicing.
Step 3: Prepare the Base
- For grains: Cook quinoa, brown rice, or farro according to package instructions.
- For greens: Toss baby spinach, arugula, or kale with a drizzle of olive oil and fresh lemon juice.
Step 4: Chop & Prep the Vegetables
- Dice cherry tomatoes, cucumber, bell peppers, and red onion.
- Slice Kalamata olives and avocado.
- Chop parsley or mint for garnish.
Step 5: Assemble the Mediterranean Steak Bowl
- Start with the base (grains or greens).
- Add the sliced steak on top.
- Arrange fresh vegetables evenly.
- Sprinkle with feta cheese and fresh herbs.
- Drizzle with tzatziki or hummus, a squeeze of lemon juice, and a touch of olive oil.
- Add toasted pita chips (optional) for crunch.
Substitutions & Variations
- Low-Carb/Keto: Use greens instead of grains, add extra avocado and olives.
- Vegan: Swap steak for grilled tofu, falafel, or roasted chickpeas.
- Dairy-Free: Omit feta cheese or use dairy-free alternatives.
- Extra Protein: Add a soft-boiled egg or extra hummus.
Storage & Meal Prep Tips
- Steak: Store in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet.
- Grains: Cook in advance and store for up to 5 days.
- Vegetables: Chop fresh daily for maximum crispness.
- Sauces: Keep tzatziki or hummus refrigerated for up to 5 days.
Nutrition Facts (Per Serving)
- Estimated values based on a quinoa base and tzatziki sauce.
- Calories: 480
- Protein: 35g
- Carbohydrates: 38g
- Fiber: 7g
- Fats: 22g
- Saturated Fat: 5g
- Cholesterol: 70mg
- Sodium: 600mg
- ✔ Rich in protein & fiber
- ✔ Gluten-free & heart-healthy
- ✔ Customizable for different diets