A hearty high-protein bowl filled with chickpeas, fresh veggies, and warm spices, built to keep you full, energized, and ready for the day.
Prep & Cook Time
Prep: 10 min
Cook: 10 min
Total: 20 min
Ingredients
For the chickpeas
- 1 can chickpeas, drained and rinsed
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp cumin
- ½ tsp garlic powder
- ¼ tsp black pepper
- Pinch of salt
For the bowl
- 1 cup cooked quinoa or brown rice
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1 cup fresh spinach or mixed greens
- ½ avocado, sliced
- 2 boiled or fried eggs (optional, adds protein)
- 1 tbsp lemon juice
- 1 tbsp olive oil
Optional toppings
- Chopped parsley
- Sesame seeds
- Red pepper flakes
Instructions
- Season the chickpeas
In a bowl, toss chickpeas with olive oil, paprika, cumin, garlic powder, black pepper, and salt until evenly coated. - Cook the chickpeas
Heat a skillet over medium heat. Add the seasoned chickpeas and cook for 5–7 minutes, stirring occasionally, until slightly crisp and golden. - Prepare the base
Place quinoa or brown rice in the bottom of your serving bowl. - Assemble the vegetables
Arrange cherry tomatoes, cucumber, spinach or greens, avocado slices, and eggs on top of the grains. - Add the chickpeas
Spoon the warm spiced chickpeas over the bowl. - Finish with dressing
Drizzle with lemon juice and olive oil. Add sesame seeds or parsley if you like. - Serve
Enjoy warm or room temperature. Perfect for breakfast or meal-prep.
Nutrition Facts
Approximate per serving (2 bowls)
- Calories: 520
- Protein: 22 g
- Carbohydrates: 56 g
- Fat: 22 g
- Fiber: 13 g
Quick Facts
- Servings: 2
- Meal-prep friendly: Yes
- Best for: High-protein breakfast, balanced bowl
- Keeps well: 3 days in the fridge
💡 Looking to get even more out of your morning bowl? The avocado you’re already adding does more than just provide creaminess. It’s packed with heart-healthy fats, fiber, and nutrients. Learn more in this guide to the health benefits of avocado, including how it supports energy and skin health.
💡 And if you want to take your toppings further, try a sprinkle of chia seeds. They’re small but powerful, rich in fiber, omega-3s, and plant-based protein. Here’s a breakdown of the health benefits of chia seeds and why they make a smart addition to any breakfast bowl.
Tips
- For extra crispiness, air-fry chickpeas for 10 minutes at 400°F.
- Swap quinoa for couscous, farro, or rice.
- Add Greek yogurt or a tahini drizzle for more creaminess.
- Use leftover roasted vegetables to save time.
Variations
Mediterranean Variation
A Mediterranean version turns this bowl into a fresh and vibrant meal by adding crumbled feta, sliced olives, diced tomatoes, and a drizzle of lemon-olive oil. The salty, tangy flavors blend beautifully with the warm spiced chickpeas, giving the dish a lighter, brighter personality while keeping it filling. This variation works especially well for meal-prep because the ingredients hold their texture and flavor for several days.
Spicy Protein Boost Variation
For a heartier and spicier version, add a scoop of warm cooked lentils seasoned with chili flakes, cumin, and smoked paprika. Mixing lentils with chickpeas increases the protein content and creates a deeper, earthier flavor. The added heat wakes up the bowl and turns it into a satisfying breakfast for those who like bold flavors early in the day. It also reheats perfectly, making it ideal for busy mornings.
Creamy Yogurt-Tahini Variation
If you prefer a creamier texture, whisk together Greek yogurt, tahini, lemon juice, and a pinch of garlic powder, then drizzle it over the assembled bowl. This adds a rich, silky finish while boosting protein and making the veggies taste even fresher. The sauce ties all the ingredients together and transforms the bowl into a more comforting breakfast without feeling heavy. It’s a great option for anyone who wants a satisfying meal that still feels clean and balanced.