PF
Tasty Mediterranean falafel bowl with fresh greens, a lemon slice, and hummus.
Stovetop~40 minComplexity

Mediterranean Hummus Bowls

Each Mediterranean Hummus Bowl contains 23g protein and 690 calories — a lunch that covers a third of most daily protein targets. Batch-preps 4 servings in quick time on the stovetop, combining chickpeas and vegetables for sustained energy. Designed for lifters who need carbs and protein without meal prep fatigue.

Rate this recipe:

Ingredients

4 servings
  • 80/20 Ground Beef(227g)
  • Oregano, Dried(3g)
  • Cumin, Ground(3g)
  • Garlic powder(1g)
  • 1/4 tsp salt ($0.02)
  • Rice, White, Long-Grain(960g)
  • Hummus, Prepared, Store-Bought(240g)
  • Tomato, Cherry
  • Cucumber
  • Yellow Onion
  • Olives, Black, Canned, Pitted(240g)
  • Cheese, Feta, Crumbled(57g)
  • Parsley, Fresh

Instructions

  1. 1Dice the onion into small pieces. Halve the cherry tomatoes and slice the cucumber into rounds.
  2. 2Add the ground beef to a skillet over medium-high heat. Cook for 5–7 minutes, breaking it apart with a spoon as it cooks, until no longer pink and the fat begins to render. Add the dried oregano, ground cumin, garlic powder, and a pinch of salt, stirring to coat the beef evenly. Continue cooking for 2–3 minutes until fragrant and fully browned.
  3. 3In a separate pot, bring water to a boil and add the white rice. Reduce heat to low, cover, and simmer for 15–18 minutes until the rice is tender and water is absorbed.
  4. 4While the rice cooks, drain and rinse the canned black olives if desired.
  5. 5Once the beef is fully cooked and the rice is tender, divide the cooked beef evenly into 4 airtight containers while hot.
  6. 6Divide the cooked rice evenly among the 4 containers, adding approximately 1 cup to each.
  7. 7Top each container with 1/4 cup hummus, then distribute the diced onion, halved cherry tomatoes, sliced cucumber, black olives, and crumbled feta evenly among the bowls.
  8. 8Garnish each bowl with fresh parsley. Seal containers and refrigerate until ready to eat, or enjoy immediately.

Nutrition — Per Serving

690

calories

23g

protein

30g

fat

Carbohydrates
83g
Saturated fat
8.4g
Sodium
898 mg
Dietary fiber
5.9g

4 servings per batch · ~433g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set up your profile to unlock

Common questions

How much protein does Mediterranean Hummus Bowls have per serving?

Each serving contains 23g of protein and 690 calories, with 30g fat and 83g carbs. This is a carb-heavy bowl, so it's best suited for workout days or when you're prioritizing carbohydrate intake.

How long does Mediterranean Hummus Bowls take to prep?

Quick prep recipe that yields 4 servings in a single batch on the stovetop. You'll have 4 complete meals ready for mid-week lunches without excessive hands-on time.

Is Mediterranean Hummus Bowls good for muscle gain?

At 23g protein but 83g carbs and 690 calories per serving, this bowl is best used as a post-workout meal during muscle gain phases where carbohydrate replenishment is the priority. Pair it with a separate high-protein source to hit daily targets.

Steak and Potato Bowls

Oven · 7 servings

70g protein610 cal12g fat
Complexity
View Recipe →+ Plan

Beef Bacon Mac Bowls

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Big Mac Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Cheesy Beef Pasta Bowls

Stovetop · 10 servings

49g protein410 cal10g fat
Complexity
View Recipe →+ Plan