30+ Healthy Mediterranean Lunch Recipes for Your Healthy Life

Mediterranean cuisine is renowned for its vibrant flavors, healthy ingredients, and simple yet satisfying dishes.

With an emphasis on fresh vegetables, lean proteins, and healthy fats like olive oil, it’s no wonder this style of cooking is celebrated worldwide.

If you’re looking to shake up your lunch routine with some deliciously wholesome options, Mediterranean lunch recipes are the perfect solution.

From hearty grain bowls to light, refreshing salads, these recipes combine flavor and nutrition in every bite.

In this blog post, we’ll share over 30 Mediterranean-inspired lunch recipes that are ideal for anyone seeking to enjoy the rich flavors of the Mediterranean without spending hours in the kitchen.

Whether you’re meal prepping for the week or cooking up a quick lunch, these recipes are sure to satisfy your cravings and keep you energized throughout the day.

Let’s dive into these mouthwatering Mediterranean lunch ideas

30+ Healthy Mediterranean Lunch Recipes for Your Healthy Life

Mediterranean cuisine offers a fantastic way to enjoy a variety of delicious and healthy lunches that are full of flavor, nutrients, and vibrant colors.

From fresh salads and grain bowls to savory dips and grilled meats, these 30+ Mediterranean lunch recipes provide something for every taste and dietary preference.

Incorporating more Mediterranean meals into your lunch rotation not only gives you an opportunity to explore diverse flavors but also supports a healthier lifestyle.

So why not embrace the Mediterranean way of eating and try out a few of these recipes for your next lunch? You’ll be glad you did!

Mediterranean Chickpea & Spinach Wrap

This Mediterranean Chickpea & Spinach Wrap is a delightful, protein-packed lunch that combines the earthiness of chickpeas, the freshness of spinach, and a hint of tangy tzatziki sauce. It’s a handheld meal that’s easy to make and transport, perfect for meal prep or a quick lunch option. With vibrant ingredients like cucumbers, cherry tomatoes, and Kalamata olives, this wrap is a flavorful journey to the Mediterranean coast.

Ingredients:

• 1 large whole-wheat wrap
• 1 cup chickpeas, cooked or canned (drained and rinsed)
• 1/2 cup fresh spinach leaves
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp crumbled feta cheese
• 2 tbsp tzatziki sauce
• 1 tbsp extra virgin olive oil
• 1 tsp lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a medium bowl, combine chickpeas, cherry tomatoes, cucumber, Kalamata olives, feta cheese, olive oil, lemon juice, salt, and pepper. Toss until well combined.
2. Lay the whole-wheat wrap on a flat surface and spread the tzatziki sauce evenly across the wrap.
3. Place spinach leaves over the tzatziki, then spoon the chickpea mixture onto the wrap.
4. Fold in the sides and roll the wrap tightly. Slice in half if desired.
5. Garnish with fresh parsley, and enjoy!

This Chickpea & Spinach Wrap is a perfect balance of plant-based protein, healthy fats, and refreshing crunch, making it ideal for a filling yet light lunch. Whether you’re at home or on the go, this Mediterranean wrap is sure to satisfy your hunger and transport your taste buds to the Mediterranean.

Lemon Herb Grilled Chicken Salad with Orzo

This Lemon Herb Grilled Chicken Salad with Orzo is a fresh, satisfying Mediterranean-inspired lunch with a light yet zesty flavor. The grilled chicken, marinated in lemon and herbs, adds protein to a bed of orzo and fresh vegetables. Finished with a drizzle of olive oil and a sprinkle of crumbled feta, this salad is both filling and light, making it a go-to meal for warm-weather days.

Ingredients:

• 1 cup orzo pasta
• 1 chicken breast
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup red bell pepper, diced
• 2 tbsp fresh parsley, chopped
• 2 tbsp crumbled feta cheese
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper to taste

For the Chicken Marinade:

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Cook the orzo according to package instructions. Drain, rinse under cold water, and set aside.
2. In a bowl, whisk together olive oil, lemon juice, oregano, garlic, salt, and pepper. Place the chicken breast in the marinade, coating well, and let it marinate for at least 20 minutes.
3. Heat a grill pan over medium-high heat and cook the marinated chicken for 6–7 minutes per side until fully cooked. Let it rest, then slice.
4. In a large bowl, combine the cooked orzo, cherry tomatoes, cucumber, olives, bell pepper, parsley, and feta cheese.
5. Drizzle the orzo salad with olive oil, lemon juice, salt, and pepper, then toss to combine.
6. Serve the salad topped with grilled chicken slices.

This Lemon Herb Grilled Chicken Salad with Orzo is a hearty, wholesome lunch that brings the zesty, herb-infused flavors of the Mediterranean to your table. It’s not only delicious but also nutrient-rich, providing a balanced mix of protein, carbs, and healthy fats. Perfect for anyone looking for a satisfying, clean-eating lunch option.

Greek-Style Lentil Soup

Greek-Style Lentil Soup, or “Fakes Soupa,” is a comforting, nutrient-dense meal that’s packed with fiber, plant-based protein, and vitamins. This soup combines lentils with Mediterranean flavors like garlic, tomatoes, and fresh herbs, creating a rich, hearty bowl perfect for a cozy lunch. Finished with a splash of olive oil and red wine vinegar, this soup has a warm, savory taste with a hint of tanginess.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 tbsp extra virgin olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 14.5-ounce can diced tomatoes
• 4 cups vegetable broth
• 1 bay leaf
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley, for garnish
• 1 tbsp red wine vinegar

Instructions:

1. In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery, and sauté until softened, about 5–7 minutes.
2. Add minced garlic and cook for an additional minute until fragrant.
3. Stir in the lentils, canned tomatoes, vegetable broth, bay leaf, oregano, salt, and pepper.
4. Bring the soup to a boil, then reduce heat and let it simmer for about 30–35 minutes, or until lentils are tender.
5. Remove the bay leaf, then stir in red wine vinegar for a tangy kick.
6. Ladle the soup into bowls and garnish with fresh parsley.

This Greek-Style Lentil Soup is a flavorful, cozy lunch option that’s ideal for colder days or when you need a nourishing boost. It’s hearty, healthy, and filling, making it perfect for anyone craving a comforting yet nutritious Mediterranean-inspired meal. Enjoy a bowl of this delicious soup and soak up the goodness of its wholesome ingredients.

Grilled Halloumi Salad with Pomegranate & Mint

This Grilled Halloumi Salad with Pomegranate & Mint is a refreshing and vibrant dish, perfect for a light yet filling Mediterranean lunch. Halloumi, a firm cheese that grills beautifully, provides a savory, slightly salty element, which pairs perfectly with the sweet burst of pomegranate seeds and the coolness of mint. With a simple lemon vinaigrette, this salad combines flavors and textures that make for an unforgettable meal.

Ingredients:

• 1 block halloumi cheese, sliced into 1/2-inch thick pieces
• 4 cups mixed greens (arugula, spinach, or lettuce)
• 1/2 cup pomegranate seeds
• 1/4 cup cucumber, thinly sliced
• 2 tbsp fresh mint leaves, torn
• 1/4 cup red onion, thinly sliced
• 1 tbsp olive oil, for grilling
• 1 tbsp extra virgin olive oil, for dressing
• 1 tbsp fresh lemon juice
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. Heat a grill or grill pan over medium heat. Brush the halloumi slices with olive oil and grill for about 2-3 minutes on each side until golden and slightly crispy.
2. While the halloumi is grilling, toss the mixed greens, cucumber, red onion, and mint in a large bowl.
3. In a small bowl, whisk together extra virgin olive oil, lemon juice, honey, salt, and pepper to create the dressing.
4. Once the halloumi is grilled, place it on top of the salad, and sprinkle with pomegranate seeds.
5. Drizzle the dressing over the salad and gently toss to combine.
6. Serve immediately.

This Grilled Halloumi Salad with Pomegranate & Mint is a burst of Mediterranean flavors in every bite. The grilled halloumi adds a savory depth that’s balanced by the sweetness of the pomegranate and the freshness of the mint. It’s an ideal lunch for those looking for a light yet satisfying option that still feels indulgent.

Tuna and White Bean Salad with Olive Tapenade Dressing

This Tuna and White Bean Salad with Olive Tapenade Dressing is a Mediterranean-inspired dish that’s simple to prepare yet packed with flavor. The combination of protein-rich tuna, creamy white beans, and briny olives creates a satisfying salad, while the olive tapenade dressing adds a salty, tangy punch. It’s a quick, filling lunch that’s perfect for meal prep or a speedy weekday meal.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1 cup white beans (cannellini or great northern), drained and rinsed
• 1/2 red onion, diced
• 1/4 cup Kalamata olives, pitted and chopped
• 1/4 cup cherry tomatoes, halved
• 1 tbsp capers
• 2 tbsp fresh parsley, chopped
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

For the Olive Tapenade Dressing:

• 1/4 cup Kalamata olives, pitted and roughly chopped
• 1 tbsp capers
• 1 tbsp extra virgin olive oil
• 1 tsp lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In a small bowl, prepare the olive tapenade dressing by combining Kalamata olives, capers, olive oil, lemon juice, garlic, salt, and pepper. Mix well until it forms a thick paste.
2. In a large mixing bowl, combine tuna, white beans, red onion, chopped olives, tomatoes, and capers.
3. Drizzle the olive tapenade dressing over the salad and toss gently to combine.
4. Garnish with fresh parsley and season with salt and pepper to taste.
5. Serve chilled or at room temperature.

This Tuna and White Bean Salad with Olive Tapenade Dressing is a Mediterranean classic that’s hearty, flavorful, and full of healthy fats and protein. The rich tapenade dressing brings an incredible depth of flavor to the simple ingredients, making it a satisfying meal on its own or as part of a larger spread. It’s the perfect balance of convenience and gourmet flavor.

Baked Falafel with Tahini Sauce and Roasted Vegetables

These Baked Falafel with Tahini Sauce and Roasted Vegetables are a delicious, plant-based Mediterranean lunch that’s as wholesome as it is flavorful. The falafel, made from chickpeas and fresh herbs, is baked for a healthier twist on the classic deep-fried version. Paired with roasted vegetables and a creamy tahini sauce, this dish is not only packed with flavor but also filled with fiber and protein for a satisfying meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 2 garlic cloves, minced
• 1 small onion, diced
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp baking powder
• 3 tbsp whole wheat flour
• 1 tbsp olive oil
• Salt and pepper to taste

For the Tahini Sauce:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp water (more for thinning)
• 1 garlic clove, minced
• Salt to taste

For the Roasted Vegetables:

• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 red onion, sliced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a food processor, combine chickpeas, parsley, cilantro, garlic, onion, cumin, coriander, baking powder, olive oil, salt, and pepper. Pulse until the mixture is well combined but still chunky.
3. Add the flour and pulse again until the dough is sticky and holds together. Form into small balls or patties.
4. Place the falafel on a baking sheet lined with parchment paper and bake for 25-30 minutes, flipping halfway through, until golden and crisp.
5. While the falafel is baking, prepare the roasted vegetables. Toss zucchini, bell pepper, and onion with olive oil, salt, and pepper, then roast in the oven for 20-25 minutes until tender.
6. For the tahini sauce, whisk together tahini, lemon juice, water, garlic, and salt in a small bowl until smooth. Add more water if you want a thinner consistency.
7. Serve the baked falafel with roasted vegetables and drizzle with tahini sauce.

This Baked Falafel with Tahini Sauce and Roasted Vegetables is the ultimate Mediterranean comfort food. The crispy falafel, paired with flavorful roasted veggies and creamy tahini, makes for a hearty yet healthy lunch that’s perfect for vegetarians or anyone looking for a filling plant-based meal. This dish is satisfying, full of flavor, and packed with nutrients.

Mediterranean Quinoa Bowl with Roasted Vegetables and Hummus

This Mediterranean Quinoa Bowl with Roasted Vegetables and Hummus is a wholesome, nutrient-packed meal that combines protein-rich quinoa with roasted vegetables and creamy hummus. The flavors of the Mediterranean shine through with the addition of olive oil, lemon, and fresh herbs. This bowl is perfect for anyone looking for a filling, plant-based lunch that’s full of flavor and easy to prepare.

Ingredients:

• 1 cup quinoa, rinsed
• 1 cup cherry tomatoes, halved
• 1 zucchini, sliced
• 1 red bell pepper, diced
• 1/2 red onion, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup hummus
• 1 tbsp fresh parsley, chopped
• 1 tbsp fresh lemon juice
• 1 tbsp tahini (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the cherry tomatoes, zucchini, bell pepper, and red onion with olive oil, salt, and pepper. Spread them in a single layer on the baking sheet and roast for 20–25 minutes, or until tender and slightly charred.
3. While the vegetables are roasting, cook the quinoa according to package instructions. Once done, fluff with a fork and set aside.
4. In a small bowl, mix together tahini (if using) and lemon juice for a creamy drizzle.
5. To assemble the bowl, divide the quinoa into serving bowls and top with the roasted vegetables, a dollop of hummus, a drizzle of tahini, and a sprinkle of fresh parsley.
6. Serve warm or at room temperature.

This Mediterranean Quinoa Bowl with Roasted Vegetables and Hummus is a perfect balance of textures and flavors. The hearty quinoa, roasted veggies, and creamy hummus come together for a meal that’s both satisfying and healthy. The tahini and lemon add a wonderful tang, while the parsley brings freshness to every bite. This dish is a great option for meal prep and works beautifully for vegetarians or anyone craving a plant-based lunch.

Pita Bread with Greek Salad and Tzatziki Sauce

This Pita Bread with Greek Salad and Tzatziki Sauce is a simple yet satisfying lunch that highlights fresh Mediterranean ingredients. The crispy pita, paired with a refreshing Greek salad, and the creamy tzatziki sauce makes for a balanced, flavorful meal. It’s perfect for a light lunch or as an appetizer for a larger meal, offering a beautiful combination of textures and tastes.

Ingredients:

• 2 whole-wheat pita breads
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• 2 tbsp fresh parsley, chopped
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• Salt and pepper to taste

For the Tzatziki Sauce:

• 1/2 cup Greek yogurt
• 1/4 cup cucumber, grated
• 1 garlic clove, minced
• 1 tbsp olive oil
• 1 tbsp fresh dill, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. To make the tzatziki sauce, combine Greek yogurt, grated cucumber, garlic, olive oil, dill, lemon juice, salt, and pepper in a small bowl. Stir well to combine and refrigerate until ready to serve.
2. Heat the pita breads in a dry skillet over medium heat for about 1-2 minutes per side until warm and slightly crispy. Slice into wedges.
3. In a mixing bowl, combine diced cucumber, cherry tomatoes, red onion, Kalamata olives, feta, parsley, olive oil, lemon juice, salt, and pepper. Toss until well mixed.
4. Serve the Greek salad alongside the warm pita bread and tzatziki sauce for dipping.
5. Enjoy as a light, refreshing lunch.

This Pita Bread with Greek Salad and Tzatziki Sauce is a vibrant and satisfying Mediterranean lunch that’s packed with flavor and fresh ingredients. The crispy pita and creamy tzatziki pair wonderfully with the crunchy, tangy salad. It’s an easy, quick, and delicious way to enjoy the Mediterranean diet at its best, and it’s perfect for a light lunch or as a part of a larger spread.

Lamb Meatballs with Couscous and Yogurt Sauce

These Lamb Meatballs with Couscous and Yogurt Sauce bring together tender, flavorful lamb meatballs with light, fluffy couscous and a creamy yogurt sauce. Infused with Mediterranean spices such as cumin, coriander, and garlic, these meatballs are a hearty and satisfying lunch. The yogurt sauce adds a cooling element, while the couscous provides a perfect base to soak up all the flavors. This dish is a great option for a protein-packed meal that’s still light and full of flavor.

Ingredients:

• 1 lb ground lamb
• 1/4 cup breadcrumbs
• 1/4 cup fresh parsley, chopped
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• 1 tbsp olive oil (for frying)

For the Couscous:

• 1 cup couscous
• 1 1/4 cups water
• 1 tbsp olive oil
• Salt to taste

For the Yogurt Sauce:

• 1/2 cup Greek yogurt
• 1 tbsp fresh mint, chopped
• 1 tbsp lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In a bowl, combine ground lamb, breadcrumbs, parsley, garlic, cumin, coriander, cinnamon, salt, and pepper. Mix until well combined. Form the mixture into small meatballs, about 1 inch in diameter.
2. Heat olive oil in a skillet over medium heat and cook the meatballs in batches for 4–5 minutes per side until browned and cooked through. Remove from the pan and set aside.
3. For the couscous, bring water to a boil in a medium pot. Add the couscous, olive oil, and salt. Stir, then cover and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
4. To make the yogurt sauce, combine Greek yogurt, mint, lemon juice, garlic, salt, and pepper in a small bowl. Stir until smooth.
5. Serve the meatballs over the couscous with a generous dollop of yogurt sauce on top.

These Lamb Meatballs with Couscous and Yogurt Sauce offer a rich, hearty meal that’s full of bold Mediterranean flavors. The spiced lamb meatballs are complemented by the light couscous and refreshing yogurt sauce, making this a well-rounded and satisfying lunch. This dish is perfect for those looking to enjoy a protein-packed, flavorful meal that’s still light enough for a midday bite.

Mediterranean Grilled Shrimp and Couscous Salad

This Mediterranean Grilled Shrimp and Couscous Salad is a vibrant, protein-packed dish that combines succulent shrimp with light, fluffy couscous and a medley of fresh vegetables. The bright lemon and herb dressing ties everything together, making it a flavorful, refreshing lunch perfect for warm days. The salad is versatile, easily customizable, and can be served chilled or at room temperature.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh lemon juice
• 1 tbsp extra virgin olive oil

Instructions:

1. Preheat your grill or grill pan to medium-high heat. Toss the shrimp with olive oil, cumin, paprika, garlic powder, salt, and pepper. Grill the shrimp for 2–3 minutes on each side until they are pink and opaque.
2. In a medium saucepan, bring vegetable broth to a boil. Add couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
3. In a large bowl, combine the cooked couscous, cucumber, cherry tomatoes, red onion, olives, and parsley.
4. Drizzle the salad with lemon juice and olive oil. Toss to combine.
5. Serve the grilled shrimp on top of the couscous salad.

This Mediterranean Grilled Shrimp and Couscous Salad is a light yet filling dish that perfectly balances protein, fiber, and healthy fats. The fresh vegetables and bright lemon dressing elevate the flavors of the grilled shrimp, making it a flavorful and satisfying lunch. Ideal for a picnic or meal prep, this dish is a refreshing option that captures the essence of Mediterranean cuisine.

Baked Eggplant Parmesan with Tomato Basil Sauce

Baked Eggplant Parmesan with Tomato Basil Sauce is a Mediterranean twist on the classic Italian dish. Instead of frying the eggplant, it is baked to perfection, resulting in a lighter, healthier version that still boasts all the delicious flavors. The homemade tomato basil sauce adds a fresh, savory depth, while the melted mozzarella and Parmesan bring a creamy, indulgent texture. It’s a comforting, veggie-packed lunch that’s perfect for anyone craving a Mediterranean-inspired meal.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 egg, beaten
• 2 cups marinara sauce (store-bought or homemade)
• 1/2 cup fresh mozzarella cheese, shredded
• 1/4 cup fresh basil, chopped
• 2 tbsp extra virgin olive oil

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine the breadcrumbs, Parmesan cheese, oregano, garlic powder, salt, and pepper.
3. Dip each eggplant slice into the beaten egg, then dredge in the breadcrumb mixture, pressing lightly to coat. Place the coated eggplant slices on the prepared baking sheet.
4. Drizzle the eggplant slices with olive oil and bake for 25–30 minutes, flipping halfway through, until golden brown and tender.
5. While the eggplant is baking, heat the marinara sauce in a saucepan over medium heat.
6. Once the eggplant is done, remove from the oven and arrange the slices in a baking dish. Spoon the marinara sauce over the eggplant, then sprinkle with mozzarella cheese.
7. Bake for an additional 10 minutes, or until the cheese is melted and bubbly.
8. Garnish with fresh basil and serve hot.

Baked Eggplant Parmesan with Tomato Basil Sauce is a delicious, healthier take on a beloved Mediterranean classic. The crispy baked eggplant paired with the rich tomato sauce and gooey melted cheese creates a comforting and satisfying meal. Perfect for a cozy lunch or dinner, this dish provides a great way to enjoy vegetables while indulging in familiar, mouthwatering flavors.

Spicy Mediterranean Hummus Bowl with Roasted Chickpeas

This Spicy Mediterranean Hummus Bowl with Roasted Chickpeas is a flavorful and satisfying lunch that brings together creamy hummus, roasted chickpeas, and a mix of fresh vegetables. The roasted chickpeas add a crunchy, savory texture, while the hummus provides a smooth, rich base. With a touch of spice from harissa or chili flakes, this dish offers bold flavors and is packed with protein, fiber, and healthy fats.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional for extra heat)
• Salt and pepper to taste
• 1 cup hummus (store-bought or homemade)
• 1/2 cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• Harissa paste or chili flakes (optional, for spice)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the chickpeas with olive oil, cumin, paprika, cayenne (if using), salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes, stirring halfway through, until crispy.
2. While the chickpeas are roasting, prepare the toppings: dice the cucumber, halve the cherry tomatoes, and slice the red onion. Set aside.
3. Once the chickpeas are crispy, remove them from the oven and let them cool slightly.
4. To assemble the bowl, spread a generous amount of hummus in the bottom of each serving bowl.
5. Top the hummus with roasted chickpeas, cucumber, tomatoes, red onion, and parsley.
6. Drizzle with olive oil and lemon juice, and sprinkle with chili flakes or harissa paste for extra spice, if desired.
7. Serve immediately or refrigerate for later.

This Spicy Mediterranean Hummus Bowl with Roasted Chickpeas is a perfect mix of creamy, crunchy, and spicy elements. The roasted chickpeas provide a satisfying crunch, while the hummus offers a rich base that ties everything together. With the freshness of the vegetables and the warmth from the spices, this bowl is a healthy, protein-packed lunch that’s as flavorful as it is filling