Double-Protein Chickpea & Tuna Power Bowl with Greek Yogurt Tahini Drizzle
High-protein chickpea and tuna power bowl with 38g protein per serving. Easy meal-prep lunch combining two protein sources and Greek yogurt tahini sauce.
Ingredients
- 2 cups cooked quinoa (or brown rice)
- 2 cans (5 oz each) wild-caught tuna in water, drained
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1 red bell pepper, diced
- ½ cup red onion, finely diced
- ¾ cup plain nonfat Greek yogurt
- 3 tbsp tahini
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 2 tbsp fresh cilantro, chopped
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
- 2 tbsp pumpkin seeds for topping
Instructions
- 1
Whisk together Greek yogurt, tahini, lemon juice, minced garlic, mustard, salt, and pepper in a small bowl until smooth and creamy, then thin with 2-3 tablespoons of water until it reaches drizzle consistency.
- 2
Drain and rinse the canned chickpeas thoroughly under cold running water, then pat dry with a clean kitchen towel to remove excess moisture.
- 3
Combine the drained tuna with 1 tablespoon of olive oil and a pinch of salt in a separate bowl, gently flaking the tuna with a fork to break up any large chunks.
- 4
Divide the cooked quinoa evenly among four serving bowls, creating a base layer for each bowl.
- 5
Arrange the chickpeas, tuna, cucumber, tomatoes, bell pepper, and red onion on top of the quinoa in distinct sections, building a colorful, organized bowl.
- 6
Drizzle the Greek yogurt tahini sauce generously over each bowl, aiming for coverage across all components.
- 7
Sprinkle fresh cilantro and pumpkin seeds over the top of each bowl for texture and additional nutrients.
- 8
Season each bowl to taste with extra salt, black pepper, and red pepper flakes if desired, then serve immediately or cover and refrigerate for up to 3 days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Canned tuna in water | Canned wild salmon or fresh grilled salmon fillet (6 oz per serving) | Salmon provides omega-3 fatty acids and maintains the same protein level while adding anti-inflammatory benefits. |
| Plain nonfat Greek yogurt | Cottage cheese (¾ cup blended smooth with tahini and lemon) | Cottage cheese delivers even more casein protein and creates a creamier sauce while reducing sugar content. |
| Chickpeas | White beans or lentils (1 can, drained) | Both alternatives provide comparable protein and fiber while offering different micronutrient profiles and subtle flavor variations. |
| Quinoa base | Farro or barley (2 cups cooked) or add 2 scoops unflavored protein powder mixed into the grains | Farro and barley provide similar macros with different textures; protein powder boosts total to 45g without changing the bowl's character. |
| Tahini-based sauce | Mashed avocado mixed with Greek yogurt, lime juice, and cilantro (½ avocado per serving) | Avocado adds monounsaturated fats and creamy richness while maintaining protein from the yogurt base. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 445 |
| Total Fat | 13g |
| Saturated Fat | 2g |
| Cholesterol | 35mg |
| Sodium | 620mg |
| Carbohydrates | 46g |
| Fiber | 10g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
