Mediterranean Steak Bowl Recipe
A crisp, lantern-lit evening, cinnamon baking in the oven, and the savory sizzle of steak on the stovetop—this is the little fall ritual that inspired today’s bowl.
Introduction
There’s something about autumn that invites warm, layered bowls, and our Mediterranean Steak Bowl Recipe has quickly become a reader favorite. It blends fall-friendly roasted vegetables with herb-flecked grains and tender, seared steak for a comforting meal that feels both elegant and homey. If you enjoy seasonal treats and simple techniques, this recipe will fit right into your weeknight routine and weekend baking sessions. For a broader seasonal plan that complements this bowl, try this Mediterranean diet meal plan for beginners to keep your menu fresh all week.
Why this Mediterranean Steak Bowl Recipe works
- Balanced flavors: tangy yogurt, bright lemon, and warm spices.
- Textural contrast: crisp roasted veggies, fluffy grains, and juicy steak.
- Easy to scale: make for two or meal-prep for the week.
Ingredients
- 1 lb (450 g) skirt or flank steak, trimmed
- 1 cup quinoa or couscous (use quinoa for a gluten-free option)
- 2 cups mixed fall vegetables (butternut squash, red onion, and cherry tomatoes)
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- Salt and black pepper, to taste
- 1 cup cucumber, diced
- 1/2 cup kalamata olives, pitted and halved
- 1/3 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1 lemon (zest and juice)
- 1/2 cup plain yogurt (Greek-style)
- 1 clove garlic, minced
- Optional: a drizzle of balsamic glaze or extra virgin olive oil
Step-by-step Instructions
- Prep the vegetables and grain
- Preheat oven to 425°F (220°C). Toss butternut squash and red onion with 1 tbsp olive oil, salt, pepper, and half the smoked paprika. Roast on a sheet pan for 20–25 minutes until caramelized.
- Rinse 1 cup quinoa and cook according to package directions (about 15 minutes) with a pinch of salt. Fluff and set aside.
- Marinate and cook the steak
- Combine 1 tbsp olive oil, minced garlic, remaining smoked paprika, cumin, salt, pepper, and lemon zest. Rub over the steak and let sit 10–15 minutes at room temperature.
- Heat a cast-iron skillet over high heat until smoking slightly. Sear steak 3–4 minutes per side for medium-rare (adjust time for thickness). Rest steak 5–10 minutes before slicing thinly against the grain.
- Make the lemon-yogurt sauce
- Whisk yogurt, lemon juice, a pinch of salt, and a little water to reach drizzling consistency. Taste and adjust with more lemon or salt.
- Assemble the bowls
- Divide quinoa into bowls, top with roasted vegetables, cucumber, olives, and sliced steak. Drizzle yogurt sauce, sprinkle feta and parsley, and finish with a squeeze of fresh lemon.
Tips for success
- Let steak rest: resting keeps juices in the steak and makes slicing easier.
- High heat for sear: a good crust adds flavor; avoid crowding the pan.
- Warm the grains: serve quinoa warm for the coziest fall bowl.
- Use a thermometer: for consistent results, 130°F (54°C) for medium-rare.
- If you want more morning-friendly ideas for sides or simple breakfasts to pair with this bowl, check these gluten-free breakfast recipes that are quick to prep.
Possible variations
- Gluten-free: swap couscous for quinoa or cauliflower rice to keep this Mediterranean Steak Bowl Recipe gluten-free without sacrificing texture.
- Streusel-style topping (sweet-savory twist): toss panko or gluten-free crumbs with olive oil, za’atar, a little brown sugar, and bake until crunchy; sprinkle over bowls for crunch reminiscent of fall streusel.
- Vegan swap: replace steak with marinated portobello or seitan and use dairy-free yogurt to keep the same bright flavors.
- Grain swap: farro or brown rice work well for heartier bowls.
- Spice it up: add harissa or red pepper flakes to the yogurt for a warming kick.
Storage recommendations
- Refrigerate: store components separately in airtight containers for up to 3–4 days—grains, roasted vegetables, and sliced steak keep best when divided.
- Reheat gently: warm the grain and vegetables in a saucepan or oven; reheat steak slices briefly in a hot pan for 30–60 seconds per side to avoid overcooking.
- Freezing: cooked grains and roasted vegetables freeze well for up to 2 months; freeze steak only if already cooked and use within 1 month for best texture.
- Meal prep tip: assemble bowls the night before for school or work lunches, but keep sauces in small jars to add just before serving.
Conclusion
This Mediterranean Steak Bowl Recipe brings cozy fall flavors to the table with simple techniques, hearty grains, and a bright yogurt sauce—perfect for home bakers who love seasonal meals and comforting textures. For more inspiration and a professionally developed version of this dish, see this helpful take on a Mediterranean Steak Bowl by a registered dietitian team: Mediterranean Steak Bowl – The Real Food Dietitians.
FAQs
- How long should I marinate the steak for this Mediterranean Steak Bowl Recipe?
- You can marinate the steak for as little as 10–15 minutes at room temperature for immediate flavor, or up to 4 hours in the refrigerator for deeper penetration.
- Can I make this bowl dairy-free?
- Yes. Substitute plain dairy-free yogurt for the lemon-yogurt sauce and omit or replace feta with a nut-based cheese to keep the same tang.
- Is this Mediterranean Steak Bowl Recipe good for meal prep?
- Absolutely. Keep the components separate in containers and combine when ready to eat. This helps preserve texture and flavor for up to 3–4 days.
- What’s the best cut of steak for this recipe?
- Skirt or flank steak work best for quick searing and slicing thinly. Sirloin is a good alternative if you prefer a leaner cut.
Mediterranean Steak Bowl
A comforting Mediterranean Steak Bowl featuring roasted fall vegetables, herb-flecked grains, and tender seared steak, topped with a tangy lemon-yogurt sauce.
Ingredients
For the Bowl
- 1 lb skirt or flank steak, trimmed
- 1 cup quinoa or couscous use quinoa for a gluten-free option
- 2 cups mixed fall vegetables (butternut squash, red onion, and cherry tomatoes)
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- to taste Salt and black pepper
- 1 cup cucumber, diced
- 1/2 cup kalamata olives, pitted and halved
- 1/3 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1 lemon (zest and juice)
- 1/2 cup plain yogurt (Greek-style)
- 1 clove garlic, minced
- to taste A drizzle of balsamic glaze or extra virgin olive oil Optional
Instructions
Preparation
- Preheat oven to 425°F (220°C). Toss butternut squash and red onion with 1 tbsp olive oil, salt, pepper, and half the smoked paprika. Roast on a sheet pan for 20–25 minutes until caramelized.
- Rinse 1 cup quinoa and cook according to package directions (about 15 minutes) with a pinch of salt. Fluff and set aside.
Marinate and Cook the Steak
- Combine 1 tbsp olive oil, minced garlic, remaining smoked paprika, cumin, salt, pepper, and lemon zest. Rub over the steak and let sit 10–15 minutes at room temperature.
- Heat a cast-iron skillet over high heat until smoking slightly. Sear steak 3–4 minutes per side for medium-rare (adjust time for thickness). Rest steak 5–10 minutes before slicing thinly against the grain.
Make the Lemon-Yogurt Sauce
- Whisk yogurt, lemon juice, a pinch of salt, and a little water to reach drizzling consistency. Taste and adjust with more lemon or salt.
Assemble the Bowls
- Divide quinoa into bowls, top with roasted vegetables, cucumber, olives, and sliced steak. Drizzle yogurt sauce, sprinkle feta and parsley, and finish with a squeeze of fresh lemon.
Notes
Let steak rest to keep juices in and make slicing easier. Use high heat for a good sear and avoid crowding the pan. Serve quinoa warm for the coziest fall bowl.
Nutrition
Serving: 1gCalories: 550kcalCarbohydrates: 45gProtein: 35gFat: 25gSaturated Fat: 9gSodium: 800mgFiber: 7gSugar: 5g
Tried this recipe?Let us know how it was!