Mediterranean Steak Bowl Recipe is a vibrant, satisfying weeknight dinner that brings sunshine to your table. This bowl combines juicy sirloin steak with bright lemon, earthy oregano, crisp cucumber, and creamy tzatziki for a contrast of textures — tender meat, chewy grains, crunchy veggies, and silky sauce. It’s ideal for spring and summer when tomatoes and cucumbers are at their peak, but comforting enough for cooler evenings too. If you love make-ahead meals and approachable flavors, this bowl becomes a go-to. For a fun, sweet pairing or to round out meal prep day, try my quick 4-ingredient chocolate peanut butter balls after dinner.
Ingredients & Equipment
Ingredients
- 1 lb sirloin steak (about 1-inch thick)
- 3 tbsp olive oil
- 2 garlic cloves (minced)
- 1 tbsp lemon juice (fresh)
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp salt
- ¼ tsp black pepper
- 2 cups cooked grains (brown rice, quinoa, or cauliflower rice)
- 1 cup roasted chickpeas (optional for paleo or keto)
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- ½ red onion (thinly sliced)
- ½ cup kalamata olives (pitted)
- ⅓ cup feta cheese (crumbled; optional for dairy-free)
- ¼ cup fresh herbs (parsley or dill, chopped)
Tzatziki (yields about 1 cup)
- 1 cup Greek yogurt (plain; coconut yogurt for dairy-free)
- ½ cucumber (grated, squeezed dry)
- 1 tbsp lemon juice (fresh)
- 1 garlic clove (minced)
- 1 tbsp fresh dill (chopped)
- salt & pepper (to taste)
Lemon-Oregano Vinaigrette
- 3 tbsp olive oil
- 2 tbsp lemon juice (fresh)
- 1 tsp honey (omit for Whole30)
- 1 garlic clove (minced)
- ½ tsp dried oregano
- salt & pepper (to taste)
Notes
- Use 1 lb sirloin for quick cooking and good value. Flank or skirt steak are great alternatives if you prefer slicing against the grain.
- For a low-carb bowl, swap cooked grains for cauliflower rice and add extra roasted chickpeas or leafy greens.
- If dairy-free, use coconut yogurt for tzatziki-style sauce and omit or use a vegan feta.
- If you’re curious about mineral-rich salts and finishing touches, see this helpful piece on the benefits of pink salt: 7 amazing benefits of Japanese pink salt.
Equipment & helpful tools
- Large mixing bowl for marinade
- Measuring spoons & cups
- Microplane or grater (for cucumber)
- Chef’s knife and cutting board
- Cast-iron skillet or heavy-bottomed frying pan (or grill)
- Baking tray (for roasted chickpeas)
- Instant-read thermometer (very helpful for perfect doneness)
- Glass jar or small bowl with lid for vinaigrette
- Food storage containers for leftovers
Step-by-Step Instructions (with tips)
Mix marinade ingredients and coat steak. Marinate for 30 minutes to 4 hours.
- Combine 3 tbsp olive oil, 2 minced garlic cloves, 1 tbsp fresh lemon juice, 1 tsp dried oregano, 1 tsp dried thyme, ½ tsp salt, and ¼ tsp black pepper in a bowl. Add the sirloin and coat well. Marinating for 30 minutes positively impacts flavor; 2–4 hours adds more depth without changing texture. Avoid marinating overnight if your marinade has a lot of acid (it can slightly “cook” and change texture).
Mix tzatziki ingredients and chill in the fridge.
- Grate and squeeze the extra cucumber well to remove excess moisture (this prevents watery tzatziki). Stir together Greek yogurt (or coconut yogurt), grated cucumber, 1 tbsp lemon juice, 1 minced garlic clove, 1 tbsp chopped fresh dill, and salt & pepper to taste. Chill at least 20 minutes to let flavors meld. Tip: If using coconut yogurt, add a splash of lemon to brighten and counteract sweetness.
Whisk together vinaigrette ingredients.
- Combine 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp honey (or omit), 1 minced garlic clove, ½ tsp dried oregano, salt, and pepper. Whisk or shake in a jar. Taste and adjust acidity or salt. This vinaigrette doubles as a quick marinade for veggies if you want extra brightness.
Cook roasted chickpeas (optional) and grains.
- For roasted chickpeas: toss canned chickpeas (drained and dried) with 1 tbsp olive oil, salt, pepper, and a pinch of paprika or cumin. Roast on a baking sheet at 400°F (200°C) for 20–30 minutes until crisp. For grains: cook brown rice or quinoa per package directions. For a low-carb bowl, prepare cauliflower rice by pulsing raw cauliflower and sautéing briefly or using store-bought riced cauliflower.
Sear steak in a hot skillet 4–5 minutes per side. Let rest, then slice thinly.
- Heat a cast-iron skillet over medium-high until very hot. Add a light brush of oil then place steak in pan. Sear without moving for 4–5 minutes per side for medium-rare depending on thickness. Use an instant-read thermometer: 125–130°F for medium-rare, 135°F for medium. Rest on a cutting board 5–10 minutes, loosely tented with foil; this keeps juices locked in. Slice thinly against the grain for the most tender bites. Variation: Grill the steak over high heat for the same times or broil if you prefer.
Assemble the bowl: Layer grains, steak, and toppings. Add tzatziki and vinaigrette.
- Start with a base of warm or room-temperature grains, or place cauliflower rice first for low-carb. Arrange sliced steak on top and tuck in cherry tomatoes, diced cucumber, sliced red onion, kalamata olives, roasted chickpeas (if using), crumbled feta (if using), and sprinkle fresh herbs. Drizzle the lemon-oregano vinaigrette and dollop tzatziki. Tip: Keep tzatziki on the side if you’re packing for lunch to avoid sogginess.
Variations and flavor suggestions
- Herb-forward: Swap parsley for mint for a bright lift.
- Spicy kick: Add red pepper flakes to the vinaigrette or a harissa-spiced oil drizzle.
- Vegan swap: Replace steak with marinated and grilled portobello mushrooms or seared tempeh; use chickpeas as the protein and coconut yogurt for tzatziki.
- Make it smoky: Add grilled char to the steak and roast the tomatoes for deeper flavor.
- Meal-prep tweak: Keep sauces separate, slice steak cold or warm depending on preference, and assemble fresh each day.
Kitchen tips
- Avoid overcrowding the pan when searing steak — that lowers the pan temperature and prevents a proper sear.
- Salt your grains lightly while cooking; it layers flavor.
- Resting steak is non-negotiable for juiciness.
- If grilling, press the steak briefly into oil to prevent sticking, then flip only once.
For entertaining, this bowl pairs well alongside an array of cold appetizers — try a spread of simple finger foods like deviled eggs and bright salads for a Mediterranean-themed party. If you’re looking for classic crowd-pleasers, these best deviled egg recipes make a great starter.
Storage, Freezing & Make-Ahead Tips
Storing leftovers
- Refrigerator: Store components separately when possible. Keep cooked grains, sliced steak, tzatziki, and vinaigrette in airtight containers. Properly stored, cooked steak and grains will last 3–4 days; tzatziki is best within 2–3 days for texture quality. Veggies like tomatoes and cucumber hold up 1–2 days when chopped; toghether they’ll be fine for 2–3 days but may release liquid.
- Portioning: Use glass meal-prep containers with compartments, or pack sauces in small jars to prevent sogginess. For single lunches, pack grains and steak, then add fresh veggies and sauces the morning of.
Freezing
- Steak: You can freeze cooked sliced steak for up to 2–3 months in a vacuum-sealed or well-wrapped freezer-safe bag. Thaw in the fridge overnight and reheat gently to avoid overcooking.
- Grains: Cooked grains freeze exceptionally well for 2–3 months. Portion into freezer bags and flatten for quicker thawing.
- Tzatziki: Not recommended for freezing — yogurt separates and the texture becomes grainy upon thawing. If you must freeze a yogurt sauce, expect changes; instead, make a quick fresh batch when needed.
Make-ahead strategy
- Day before: Marinate steak and roast chickpeas. Prepare grains and make vinaigrette. Mix tzatziki on the same day for best texture.
- Morning of: Slice veg and assemble components into containers. Store sauces separately to keep bowls bright and crisp.
- Reheating: Gently reheat steak in a skillet with a splash of water or broth and cover briefly, or warm grains in the microwave with a paper towel cover to retain moisture.
How to Use / Serve This Dish
Serving ideas and pairings
- Weeknight dinner: Serve bowls family-style and let everyone build their own. Offer extra lemon wedges, hot sauce, or a sprinkle of sumac for variety.
- Meal-prep lunches: Portion into 4–5 containers for easy grab-and-go meals. Keep tzatziki separate to maintain texture.
- Picnic or potluck: Lay everything out and let guests assemble — it’s colorful, crowd-pleasing, and portable.
- Lighter dinner: Double the veg, skip the feta, and use cauliflower rice for a lighter plate.
- Sides and drinks: Pair with warm pita or charred flatbread, a simple fattoush or arugula salad, and a crisp white wine like Assyrtiko or Sauvignon Blanc. For non-alcoholic pairings, try sparkling water with lemon and cucumber slices.
Creative variations
- Bowl to wrap: Use warmed pita or tortillas to turn leftover components into wraps.
- Breakfast twist: Thinly slice cold steak and toss with a fried egg, tzatziki, and greens for a protein-rich breakfast bowl.
- Family-friendly: Serve components deconstructed — kids often love picking and choosing their toppings.
FAQ
Q: Can I substitute another cut of steak?
A: Yes. Flank, skirt, or hanger steak are great alternatives and have robust beefy flavor. These cuts benefit from slicing thinly against the grain. Ribeye or strip steak will be more tender and fatty — cook them a touch less to maintain juiciness.
Q: How long will leftovers keep?
A: Stored separately in airtight containers, cooked steak and grains last 3–4 days in the fridge. Tzatziki is best consumed within 2–3 days for best texture. Roasted chickpeas remain crunchy for a day or two; store separately if you want to maintain crispness.
Q: Can I make this Whole30 or paleo-friendly?
A: Absolutely. Use cauliflower rice, omit feta and honey, use coconut yogurt for tzatziki-style sauce, and skip chickpeas for strict paleo. Increase olive oil and herbs for added flavor.
Q: What temperature should the steak be for medium-rare?
A: Aim for an internal temperature of 125–130°F before resting; it will rise a few degrees while resting to about 130–135°F for perfect medium-rare. Use an instant-read thermometer for accuracy.
Conclusion
This Mediterranean Steak Bowl Recipe brings together comforting, from-scratch elements with bright seasonal flavors — tender sirloin, lemony vinaigrette, crisp cucumbers and tomatoes, and cooling tzatziki. It’s versatile for weeknight dinners, meal prep, or weekend gatherings, and it celebrates fresh produce whether summer or spring. If you enjoyed this recipe and want more inspiration, take a look at this twist on the bowl from Mediterranean Steak Bowl – The Real Food Dietitians, another grain-forward take at Mediterranean Steak Grain Bowl | Kara Lydon, or a balanced nutrition-focused version at Mediterranean Steak Bowls – Stephanie Kay Nutrition. I hope you try this at home — slice, assemble, and savor. If you make it, please share your photos or any tasty tweaks you discover!
Mediterranean Steak Bowl
Ingredients
For the steak and marinade
- 1 lb sirloin steak (about 1-inch thick) Flank or skirt steak are great alternatives.
- 3 tbsp olive oil
- 2 cloves garlic (minced)
- 1 tbsp lemon juice (fresh)
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp salt
- ¼ tsp black pepper
For the bowl
- 2 cups cooked grains (brown rice, quinoa, or cauliflower rice) Use cauliflower rice for a low-carb option.
- 1 cup roasted chickpeas (optional) Good for paleo or keto.
- 1 cup cherry tomatoes (halved)
- 1 cucumber diced
- ½ red onion (thinly sliced)
- ½ cup kalamata olives (pitted)
- ⅓ cup feta cheese (crumbled; optional for dairy-free)
- ¼ cup fresh herbs (parsley or dill, chopped)
For the tzatziki
- 1 cup Greek yogurt (plain; coconut yogurt for dairy-free)
- ½ cucumber (grated, squeezed dry) Remove excess moisture.
- 1 tbsp lemon juice (fresh)
- 1 clove garlic (minced)
- 1 tbsp fresh dill (chopped)
- to taste salt & pepper
For the lemon-oregano vinaigrette
- 3 tbsp olive oil
- 2 tbsp lemon juice (fresh)
- 1 tsp honey (omit for Whole30)
- 1 clove garlic (minced)
- ½ tsp dried oregano
- to taste salt & pepper
Instructions
Marinate the steak
- Combine 3 tbsp olive oil, 2 minced garlic cloves, 1 tbsp lemon juice, 1 tsp dried oregano, 1 tsp dried thyme, ½ tsp salt, and ¼ tsp black pepper in a bowl. Add the sirloin and coat well. Marinate for 30 minutes to 4 hours.
Prepare the tzatziki
- Grate and squeeze the cucumber to remove excess moisture. Stir together Greek yogurt (or coconut yogurt), grated cucumber, 1 tbsp lemon juice, 1 minced garlic clove, 1 tbsp chopped fresh dill, and salt & pepper to taste. Chill at least 20 minutes.
Make the vinaigrette
- Combine 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp honey (or omit), 1 minced garlic clove, ½ tsp dried oregano, salt, and pepper. Whisk or shake in a jar.
Cook the chickpeas and grains
- For roasted chickpeas: Toss canned chickpeas with 1 tbsp olive oil, salt, pepper, and a pinch of paprika or cumin. Roast on a baking sheet at 400°F for 20–30 minutes. Cook grains per package directions or prepare cauliflower rice.
Sear the steak
- Heat a cast-iron skillet over medium-high heat. Add a light brush of oil and place the steak in the pan. Sear for 4–5 minutes per side for medium-rare. Rest for 5–10 minutes, then slice thinly against the grain.
Assemble the bowl
- Layer the grains as a base, add the sliced steak and top with tomatoes, cucumber, red onion, olives, chickpeas, feta, and fresh herbs. Drizzle with vinaigrette and add tzatziki.
