"CAVA Copycat" Mediterranean Greek Bowl

Mediterranean Greek Bowl - "CAVA Copycat"

Prep Time: 20 minutes

Cook Time: 10-25 minutes (depending on protein choice)

Serves: 4

This Greek bowl combines lean protein, whole grains, and an abundance of vegetables for a balanced meal- and it can be easily customized to individual preferences. The brown rice provides complex carbohydrates and fiber, while the protein options deliver essential amino acids without excess saturated fat. Fresh vegetables add nutrients / vitamins, and the combination of tzatziki and hummus offers healthy fats that promote satiety and nutrient absorption. With its Mediterranean ingredients, this bowl delivers heart-healthy benefits in a colorful, flavorful package.

Ingredients

Base:

• 1 cup dry brown rice

• 4 cups spring mix lettuce

Quick Pickled Cucumber:

• 1 English cucumber, thinly sliced

• 1/2 small white onion, thinly sliced

• 1/3 cup white vinegar

• 1 tablespoon sugar

• 1/2 teaspoon salt

Protein (choose one):

• 1 lb boneless, skinless chicken breasts

• OR 1 lb large shrimp, peeled and deveined

Bowl Components:

• 1 cup shredded red cabbage

• 1 cup cherry tomatoes, halved

• 1/2 cup red pepper hummus

• 1/3 cup crumbled goat cheese

• 1/2 cup tzatziki sauce (buy in store or make it at home)

• Optional lemon wedge

Seasoning (for protein):

• 1 teaspoon dried oregano

• 1/2 teaspoon dried thyme

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

Instructions

1. Cook Brown Rice:

   • Cook brown rice according to package directions (typically 2 cups water to 1 cup rice)

   • Let cool slightly before assembling bowls

2. Make Quick Pickled Cucumber:

   • Combine cucumber and onion in a bowl

   • In a small bowl, mix vinegar, sugar, and salt until dissolved

   • Pour over vegetables and let sit for at least 15 minutes

3. Prepare Protein:

   • Mix all Greek seasoning ingredients

   • For chicken: Slice into strips, toss with seasoning and cook in olive oil over medium heat until internal temperature reaches 165°F (about 6-7 minutes per side)

   • For shrimp: Toss with seasoning and cook in olive oil (or avocado oil) over medium-high heat until pink and opaque (about 2 minutes per side)

4. Assemble Bowls:

   • Divide spring mix between 4 bowls

   • Add 1/4 of the cooked brown rice to each bowl

   • Arrange pickled cucumber mix, red cabbage, and cherry tomatoes in sections

   • Add a dollop of red pepper hummus

   • Top with cooked protein

   • Drizzle with tzatziki sauce

   • Optional: Sprinkle with goat cheese or feta cheese

   • Optional: Serve with lemon wedges

   
   

DIY CAVA Copycat - Inspired Variations

For a "CAVA" copycat bowl, try these additional toppings:

• Pickled red onions

• Roasted corn

• Diced cucumber

• Feta crumbles

• Crazy Feta dip

• Roasted red peppers

• Lentils or chickpeas

• Serve with warm pita bread on the side

  
  

Nutrition Information (approximate per serving with chicken)

• Calories: 425

• Protein: 35g

• Carbohydrates: 40g

• Fiber: 7g

• Fat: 15g

Note: Adding pita bread and additional toppings will increase calorie and carbohydrate content.

5 Tips for a Healthier Bowl

1. Watch your tzatziki: Make your own tzatziki with non-fat Greek yogurt or choose a quality brand like Boar's Head (25 calories per tablespoon vs. 60 calories in my local store brand).

2. Protein prep matters: Consider grilling or baking protein instead of pan-frying to reduce oil usage. If you choose to cook your protein in a skillet, I prefer to limit oil usage by opting for a spray avocado oil. You can also remove chicken skin before cooking to further reduce saturated fat.

3. Control your carbs: Measure the brown rice (1/2 cup cooked per serving) or substitute cauliflower rice for a lower-carb option that adds additional vegetables. Quinoa could also be a good addition.

4. Be mindful of add-ons: While healthy, olive oil, goat cheese, and olives are calorie-dense. Use measuring spoons rather than eyeballing portions if you are tracking your calories and trying to stay in a deficit.

5. Check hummus ingredients: Many store brands add excess oils and preservatives. Look for hummus with minimal ingredients or make your own with controlled olive oil amounts.

Wine Pairings for A Mediterranean Greek Bowl:

White & Red Wines:

• Assyrtiko from Santorini: Greece's signature white wine with bright acidity and mineral notes that complement the fresh vegetables and tzatziki

• Albariño: The crisp citrus notes work well with the lighter proteins, especially if you use shrimp

• Dry Rosé: A Provence-style rosé matches the Mediterranean vibe

• Pinot Noir: Keep it light-bodied and fruit-forward to complement rather than compete with the bowl's flavors