Mediterranean Steak Bowl – A Fresh and Flavorful High-Protein Meal
Meals that strike the perfect balance between flavor, nutrition, and satisfaction are the ones we keep coming back to, and a Mediterranean steak bowl does exactly that. Imagine juicy, marinated steak paired with vibrant vegetables, tangy feta, and a drizzle of creamy tzatziki — all layered over a bed of fluffy rice or hearty grains. It’s a dish that celebrates the wholesome ingredients of the Mediterranean diet while still delivering the indulgence of a hearty steak dinner.
The beauty of this recipe lies in its versatility. You can keep it light by serving it over cauliflower rice or greens, or make it more filling with classic basmati rice or quinoa. Each component — the steak, fresh veggies, and dressing — comes together to create a colorful bowl that’s not just visually appealing but also incredibly satisfying. Perfect for meal prep, weeknight dinners, or a fresh alternative to takeout, this bowl gives you the best of both worlds: bold flavors and nutrient-rich ingredients.
Ingredients Needed
| Ingredient | Quantity | Calories (approx.) |
|---|---|---|
| Sirloin steak (lean, grilled) | 8 oz | 500 kcal |
| Cooked basmati rice | 1 cup | 200 kcal |
| Cherry tomatoes | 1 cup | 30 kcal |
| Cucumber (diced) | 1 cup | 16 kcal |
| Red onion (sliced) | ½ cup | 25 kcal |
| Feta cheese (crumbled) | ¼ cup | 100 kcal |
| Kalamata olives (pitted) | 6–8 | 40 kcal |
| Tzatziki sauce | 2 tbsp | 50 kcal |
| Olive oil (for steak + veggies) | 1 tbsp | 120 kcal |
| Fresh parsley (optional) | 1 tbsp | 2 kcal |
| Lemon juice | 1 tbsp | 4 kcal |
| Salt & black pepper | To taste | 0 kcal |
Step-by-Step Cooking Instructions
- Marinate the steak – Rub the steak with olive oil, lemon juice, salt, pepper, and a sprinkle of oregano. Let it rest for at least 20 minutes (or overnight for deeper flavor).
- Cook the steak – Heat a grill pan or skillet over medium-high heat. Cook steak for 4–5 minutes per side for medium-rare, or until your desired doneness. Remove from heat, let it rest for 5 minutes, then slice thinly against the grain.
- Prepare the base – Divide cooked basmati rice (or quinoa/cauliflower rice) between two bowls.
- Assemble the veggies – Add cherry tomatoes, cucumber, red onion, and olives to each bowl.
- Add protein & toppings – Place sliced steak on top of the rice and veggies. Sprinkle with feta cheese.
- Drizzle & garnish – Top with a spoonful of tzatziki and fresh parsley. Serve immediately.
Tips for Customizing the Recipe
- Low-carb option: Swap rice with cauliflower rice or a bed of mixed greens.
- Add more veggies: Roasted peppers, zucchini, or eggplant bring even more Mediterranean flair.
- Change the protein: Chicken, lamb, or even falafel work great in place of steak.
- Boost the flavor: Add a sprinkle of za’atar or smoked paprika to the steak marinade.
- Meal prep friendly: Store ingredients separately and assemble bowls just before eating to keep everything fresh.
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 543 kcal |
| Protein | 38 g |
| Fat | 26 g |
| Carbohydrates | 45 g |
| Fiber | 5 g |
| Sugar | 6 g |
Serving Suggestions
- Quick dinner: Serve with warm pita bread on the side.
- Party idea: Set up a Mediterranean bowl bar where everyone builds their own.
- Make it lighter: Use Greek yogurt instead of tzatziki for extra protein with fewer calories.
- Pair it: A simple Greek salad or roasted veggies pairs beautifully with this dish.
Mediterranean Steak Bowl – A Fresh and Flavorful High-Protein Meal
2
servings20
minutes15
minutes543
kcalIngredients
8 oz sirloin steak (lean, grilled) – 500 kcal
1 cup cooked basmati rice – 200 kcal
1 cup cherry tomatoes – 30 kcal
1 cup cucumber, diced – 16 kcal
½ cup red onion, sliced – 25 kcal
¼ cup feta cheese, crumbled – 100 kcal
6–8 Kalamata olives, pitted – 40 kcal
2 tbsp tzatziki sauce – 50 kcal
1 tbsp olive oil – 120 kcal
1 tbsp lemon juice – 4 kcal
Fresh parsley (optional) – 2 kcal
Salt & black pepper – to taste
Directions
- Marinate steak with olive oil, lemon juice, salt, pepper, and oregano. Rest for 20+ minutes.
- Grill or pan-sear steak over medium-high heat for 4–5 minutes per side (medium-rare) or until preferred doneness. Let rest, then slice thinly against the grain.
- Divide rice between bowls.
- Add cherry tomatoes, cucumber, red onion, and olives.
- Place sliced steak on top. Sprinkle with feta cheese.
- Drizzle with tzatziki and garnish with fresh parsley. Serve immediately.
Recipe Video
Notes
- Best steak choice: Sirloin, flank, or skirt steak work best for quick cooking and slicing.
Marinating tip: If possible, marinate the steak overnight to maximize flavor and tenderness.
FAQs
1: What cut of steak works best for a Mediterranean steak bowl?
Sirloin, flank, or skirt steak are excellent choices because they cook quickly and slice well against the grain.
2: Can I make this recipe low-carb?
Absolutely! Swap the basmati rice for cauliflower rice or serve the steak and toppings over a fresh salad base.
3: How long should I marinate the steak?
At least 20–30 minutes will work, but marinating overnight enhances the flavor and tenderness even more.
4: Can I meal prep Mediterranean steak bowls?
Yes, they’re meal prep–friendly. Store cooked steak, rice, and veggies separately in airtight containers. Add tzatziki just before serving for freshness.
5: Is there a vegetarian option for this bowl?
Yes! Replace the steak with grilled halloumi, falafel, or roasted chickpeas for a vegetarian Mediterranean bowl.
6: What sauces can I use besides tzatziki?
Hummus, tahini dressing, or garlic yogurt sauce all pair beautifully with Mediterranean flavors.
7: Can I make this recipe dairy-free?
Yes, simply omit feta and use a dairy-free alternative for tzatziki, such as a coconut-based yogurt sauce.
Conclusion
A Mediterranean steak bowl is more than just a meal — it’s a fresh, colorful, and wholesome experience in a bowl. Packed with protein, rich in healthy fats, and full of vibrant vegetables, this dish gives you a complete balance of flavor and nutrition. Whether you’re looking for a quick weeknight dinner, a meal prep option, or a crowd-pleasing dish for family and friends, this recipe is a perfect fit. Once you try it, it’s bound to become a staple in your kitchen.
