Mason Jar Mediterranean Quinoa Power Bowls
No-cook meal prep bowls packed with protein-rich quinoa, roasted chickpeas, and fresh vegetables in a zesty lemon-tahini dressing, perfect for grab-and-go lunches. This mediterranean-inspired vegetarian (vegetarian) ready in about 20 minutes pairs cooled cooked quinoa, halved cherry tomatoes, diced cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup, cooled cooked quinoa
- 1 can (15 oz), drained, rinsed, and patted dry chickpeas
- 1/2 cup, halved cherry tomatoes
- 1/2 cup, diced cucumber
- 1/4 cup, thinly sliced red onion
- 1/4 cup, chopped fresh parsley
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp honey
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 cup, crumbled (optional) feta cheese
Instructions
- Step 1: Whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp honey, 1/4 tsp garlic powder, and 1/4 tsp salt in a small bowl to make vinaigrette.
- Step 2: In a large bowl, combine cooled cooked quinoa, drained chickpeas, cherry tomatoes, diced cucumber, sliced red onion, and chopped parsley. Pour half the vinaigrette over the mixture and toss gently until evenly coated.
- Step 3: Divide the quinoa mixture evenly among 4 mason jars, packing it down gently. Top each jar with a spoonful of remaining vinaigrette and sprinkle with crumbled feta cheese if using.
- Step 4: Seal jars tightly and refrigerate for up to 4 days. To serve, shake jar to distribute dressing and enjoy cold straight from the jar.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Mason Jar Mediterranean Quinoa Power Bowls take to make?
Total time is about 20 minutes (20 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mason Jar Mediterranean Quinoa Power Bowls?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cooled cooked quinoa from drying out.
Can I substitute ingredients in Mason Jar Mediterranean Quinoa Power Bowls?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mason Jar Mediterranean Quinoa Power Bowls for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Mason Jar Mediterranean Quinoa Power Bowls vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
So much better than takeout. We'll never order mediterranean delivery again.
- ★★★★★
Used frozen vegetables instead of fresh and honestly couldn't tell the difference.
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
