Vegetarian Meal Prep: Greek-Inspired Roasted Chickpea And Wild Rice Bowls With Tzatziki And Hummus

I’m sorta new to the world of meal prep, but I already know it will be an instant addiction.

Meal prep takes some thought and some time but, to me, it’s worth it. I love that my food is ready when I want it, and I like knowing that I’ve got something healthy in my back pocket that I can eat instead of grabbing something unhealthy on-the-go. These bowls are not only delicious, but super nutritious: they’re loaded with fiber, protein, vitamins…you name it…these bowls have it. Plus, they’re INCREDIBLY filling – I use them for both lunch and dinner. They’re not super low-cal, but most of the calories come from nutrient-dense foods and overall, this is a pretty healthy meal. Here’s what you’ll need to make these bowls and how to do it.


There are 3 components you’ll need to make yourself: the salad, the chickpeas and the tzatziki sauce. The hummus, rice and pita are all store-bought!

For the salad,you’ll need:

1 head/bunch finely chopped romaine
1/4 cup each finely chopped scallions and parsley
1/8 cup finely chopped mint


Simply get everything into a bowl and stir to combine.

For the Tzatziki sauce,you’ll need:

1 cup plain, non-fat Greek yogurt
1/3 English cucumber, peeled, finely chopped and patted with a paper towel to drain excess water
3 cloves finely chopped garlic
1/4 tsp white pepper
1/2 tsp salt
1 tbsp olive oil
Dash white wine vinegar


Once again, simply stir everything in a bowl and you’re all set with the sauce.

This Tzatziki sauce, you guys! It’s freakin’ awesome, but doesn’t really reach its full flavor and consistency potential until it’s chilled overnight, which is why it’s perfect for meal prep. If you’re gonna use it for a non-meal prep lunch or dinner (or breakfast, hell – who am I to judge?), I recommend making it in advance and chilling it for a few hours before you serve it to allow it some time to get nice and thick.

For the chickpeas,you’ll need:

2 14-oz cans chickpeas, drained and patted dry with a paper towel and spread in a single layer on a baking sheet
3 tbsp extra virgin olive oil
1/2 tsp each chili powder, cumin and Italian seasoning


Preheat an oven to 375 degrees. Roast the chickpeas, dry and unseasoned, for 30 minutes.

Remove from the oven and coat in the olive oil and spices. Bake another 10 minutes.

{ Prep Instructions }

While the chickpeas are roasting, assemble your salad and make the Tzatziki sauce.

I microwaved store-bought instant rice according to package instructions and mixed it with a drizzle of olive oil and red wine vinegar while it was still warm. I also chopped up some store-bought whole wheat pita (that’s only 70 calories per serving!), and I bought some roasted pine nut hummus, as well.

In your container, assemble the ingredients so that the tzatziki sauce sits atop the salad and the bread is sort of on top of everything so it doesn’t get soggy. Garnish with chopped cucumbers and tomatoes, and a couple of lemon wedges.

I eat mine with a few chopped Kalamata olives and a drizzle of hot sauce.

chickpea meal prep 1



Yield: 4 standard-size Tupperware containers
Serving size: 1 standard-size Tupperware container
Calories: approx. 720 calories per serving
Dietary Info: Vegetarian.

If you’re looking for something lower calorie, you can always omit the hummus, which would save you about 80 calories. You could also omit the rice and have it as a true greens salad, which saves you about 200 calories. If you’re not overly concerned with keeping this dish vegetarian-friendly, you can substitute tuna for the chickpeas, which would save you about 170 calories. 


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