Healthy Steak Bowl Recipe Inspired by the Mediterranean Diet

Ingredients

For the Steak and Marinade:

• 1 pound sirloin steak (about 1-inch thick)
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Bowl Base:

• 2 cups cooked brown rice, quinoa, or cauliflower rice (for low-carb option)
• 1 cup roasted chickpeas (omit for strict keto or paleo)

For the Fresh Toppings:

• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup kalamata olives, pitted
• ⅓ cup crumbled feta cheese (omit for dairy-free)
• ¼ cup fresh parsley or dill, chopped

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt (use coconut yogurt for dairy-free)
• ½ cucumber, grated and excess water squeezed out
• 1 tablespoon fresh lemon juice
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

For the Lemon Vinaigrette:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon honey (omit for strict keto or Whole30)
• 1 small clove garlic, minced
• ½ teaspoon dried oregano
• Salt and pepper to taste

See recipe card for quantities.

Instructions

Prepare the Steak

1. Mix olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper in a bowl.
2. Place the steak in a shallow dish, pour the marinade over it, and massage it into the meat.
3. Let marinate for at least 30 minutes at room temperature (or up to 4 hours in the refrigerator).
4. Heat a cast-iron skillet over medium-high heat, add the steak, and cook 4-5 minutes per side for medium-rare.
5. Rest the steak for 5 minutes before slicing thinly against the grain.

Make the Sauces

1. For tzatziki: combine Greek yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper in a bowl.
2. For lemon vinaigrette: whisk together olive oil, lemon juice, honey, garlic, oregano, salt, and pepper.
3. Refrigerate tzatziki until ready to use and set vinaigrette aside.

Prepare the Fresh Components

1. Cook your grain of choice according to package directions (brown rice, quinoa, etc.).
2. While the grain cooks, wash and prepare all the fresh toppings: halve cherry tomatoes, dice cucumber, slice red onion, and chop herbs.
3. Gather your olives, feta, and roasted chickpeas.

Assemble the Bowls

• Start with a base of your cooked grain in each serving bowl.
• Arrange the sliced steak and all fresh ingredients on top of the grain.
• Sprinkle with feta cheese and fresh herbs.
• Finish with a drizzle of lemon vinaigrette and a dollop of tzatziki sauce.