This 10-Minute, High-Protein Greek Yogurt Bowl Is the Perfect WFH Lunch

One of my favorite perks of working from home—whether you’re fully remote or lucky enough to take advantage of flex days—is having a little more freedom at lunchtime. You’re not stuck hauling lunch bags, reheating something, or racing through a sandwich at your desk. (Or springing for takeout to get something tasty, which adds up fast!)

But let’s be honest, the window between meetings, deadlines, or client calls can be tight, so even though you have a full kitchen at your fingertips, lunch still needs to be quick, easy, and leave you feeling energized for the rest of your day.

That’s why I’ve been turning to this Mediterranean-inspired Greek yogurt bowl, which has become one of my favorite weekday WFH lunches. It’s light, super satisfying, full of essential nutrients, and comes together in just 10 minutes. Plus, you can prep multiple batches of the chickpea mixture at once for a major meal prep win. I’ve been loving it as a fast, no-fuss, no-cook lunch to upgrade my typical snack plate or sandwich.

And if you’ve never had a savory Greek yogurt bowl, now’s the time. Fruit, honey, granola, and other sweet toppings get all the glory as a yogurt topping, but plain Greek yogurt works just as well as a base for savory flavors. In this bowl, thick, cool, and creamy Greek yogurt serves as a base for a mix of marinated chickpeas, crunchy cucumbers, chewy sun-dried tomatoes, and a burst of fresh dill and lemon juice. And if you like a little spice (like me), just add a sprinkle of cayenne to give it a kick. (Check out the full recipe below!)

Of course, the registered dietitian in me loves the nutrition profile of this meal (almost as much as the flavor and texture combo). Greek yogurt is an incredible source of protein—packing 12 grams per half-cup—but with the addition of chickpeas and a sprinkle of pistachios, you’ll get a whopping 21 grams of the filling macro as a total. Along with a dose of plant-based protein, the chickpeas also provide a hit of fiber, which most folks tend to skimp on, but is vital for digestion, satiety, and a healthy gut microbiome. And thanks to the generous drizzle of extra virgin olive oil, you’ll get a boost of oleic acid and phenolic compounds, which help fight inflammation and support heart health. Together, all these nutrients work to keep you full and focused throughout the afternoon, so you’re not racing back to the kitchen mid-meeting an hour later.

And while this recipe is a great starting point, it’s not set in stone, so you’re not out of luck if your pantry is feeling a little scanty: You can customize it using what you have on hand. If you don’t have fresh dill, use parsley (or use half the amount of dried dill). No sun-dried tomatoes? Toss some diced olives or roasted red peppers in the bowl instead. You can even turn this bowl into a more substantial meal by scooping it up with a warm pita or stuffing it into a wrap—that will provide additional energy, carbs, fiber, and even a few extra grams of protein. Serve it with a side of fruit for a sweet and savory combo or enjoy it with some reheated roasted veggies from last night’s dinner. You’re working from home, remember? You have options.

Whether you want more variety in your mid-day meals or you’re short on time and need a healthy, filling option that comes together quickly, this Mediterranean Greek yogurt bowl fits the bill. And if you don’t work from home? Just prep the bean mixture the night before, keep it cold, and store it separately from the yogurt until you’re ready to dig in. It makes a great lunchbox meal, too!

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