Protein Plate with Avocado, Eggs & Feta
Description
This Mediterranean Protein Plate is a vibrant, nutrient-dense meal packed with wholesome ingredients and bold flavours. Featuring juicy grilled chicken, creamy avocado, protein-rich eggs, tangy feta, and fresh Mediterranean salad, this dish is perfectly balanced and satisfying. It’s ideal for a healthy lunch, dinner, or meal prep—fresh, colourful, and full of goodness.
Ingredients
For the Protein:
- 1 chicken breast (grilled or pan-seared, sliced)
- 2–3 boiled eggs (halved)
For the Plate:
- 1 ripe avocado (sliced)
- 1/3 cup feta cheese (crumbled)
- 1/2 cup cooked quinoa (or rice)
- 1/4 cup hummus
For Mediterranean Salad:
- 1/2 cup cherry tomatoes (chopped)
- 1/2 cucumber (diced)
- 1/4 red onion (finely chopped)
- 1/4 cup olives (sliced)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt & pepper
Garnish:
- Fresh parsley
- Chilli flakes (optional)
- Sesame seeds (optional)
Instructions
1. Prepare Chicken
Season chicken with salt, pepper, and olive oil. Grill or cook in a pan for 6–7 minutes per side until fully cooked. Slice.
2. Boil Eggs
Boil eggs for 8–10 minutes, then cool, peel, and slice in half.
3. Make Salad
In a bowl, mix tomatoes, cucumber, onion, olives, olive oil, lemon juice, salt, and pepper.
4. Assemble Plate
Arrange quinoa, chicken, eggs, avocado slices, feta, hummus, and salad on a plate.
5. Garnish & Serve
Sprinkle parsley, chilli flakes, and sesame seeds. Serve fresh.
Notes
- Use fresh, ripe avocado for best texture
- Adjust portion sizes based on dietary needs
- Can be served warm or cold
Tips
- Swap chicken for grilled tofu or chickpeas for vegetarian option
- Add pita bread for a complete meal
- Drizzle extra olive oil for richness
- Use different grains like couscous or bulgur
Servings
- Serves: 2 people
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Nutritional Information (per serving approx.)
- Calories: 520 kcal
- Protein: 35 g
- Carbohydrates: 28 g
- Fat: 28 g
- Fiber: 7 g
Health Benefits
- High Protein: Supports muscle health and satiety
- Healthy Fats: Avocado and olive oil support heart health
- Rich in Fiber: Aids digestion and gut health
- Vitamin-Rich: Packed with antioxidants and nutrients
- Balanced Meal: Perfect mix of protein, carbs, and fats
Q&A
Q: Can I make this vegetarian?
A: Yes, replace chicken with chickpeas, tofu, or falafel.
Q: Can I meal prep this?
A: Yes, store components separately and assemble fresh.
Q: What can I use instead of quinoa?
A: Rice, couscous, or even greens.
Q: How long does it last?
A: Up to 2 days in the fridge.
Q: Can I add dressing?
A: Yes, a simple olive oil and lemon dressing works perfectly.