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7-Layer Mediterranean High-Protein Salad Bowl
Alice

7-Layer Mediterranean High-Protein Salad Bowl Recipe

This 7-Layer Mediterranean High-Protein Salad Bowl is fresh, flavorful, and packed with protein—perfect for a healthy, satisfying meal that supports your fitness goals.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2
Course: Dinner, Lunch
Cuisine: High-Protein, Mediterranean
Calories: 400

Ingredients
  

  • 2 cups romaine + 1 cup spinach
  • 120 –150 grams 1 cup chicken breast
  • 1 cup zucchini & eggplant
  • ½ cup cucumber + ½ cup tomatoes
  • ¼ cup feta cheese
  • 2 –3 tablespoons olives
  • 2 tablespoons hummus or tzatziki
  • 2 tablespoons yogurt sauce

Method
 

  1. Start by thoroughly washing the romaine, spinach, cucumber, and tomatoes. Pat everything dry to avoid a watery bowl. Chop the romaine into bite-sized pieces, roughly chop the spinach, dice the cucumber into small cubes, and slice the cherry tomatoes in halves. Keep everything in a bowl ready for assembly.
  2. Heat a pan or grill over medium heat and add the chicken breast. Season it with salt, pepper, and a pinch of garlic powder or herbs. Cook for a few minutes on each side until fully cooked through and lightly golden on the outside. Once done, let it rest for a couple of minutes, then slice or shred it into bite-sized pieces.
  3. Preheat your oven or use a pan to cook the zucchini and eggplant. Cut them into small cubes, spread them evenly, and cook until they become tender with slightly golden edges. Stir occasionally so they cook evenly without burning, and remove them while they still have a soft but slightly firm texture.
  4. In a small bowl, prepare the sauce by combining Greek yogurt with a squeeze of fresh lemon juice, a little minced garlic, salt, and pepper. Mix well until smooth and creamy. Adjust the consistency with a small splash of water or milk if needed.
  5. Begin assembling your bowl by adding the chopped greens as the base. Evenly spread the cooked chicken and roasted vegetables over the top so each section of the bowl has a balanced mix of ingredients.
  6. Finish by adding the toppings—sprinkle feta cheese and olives over the bowl, then add a spoon of hummus or tzatziki. Drizzle the prepared yogurt sauce evenly across the top and serve immediately for the best flavor and texture.