Vegan Mediterranean Bowl Meal Prep

A variety of FLAVORS is an important factor to me when considering what to meal prep. I like recipes with a lot of different ingredients! This Mediterranean Salad in a Jar recipe is a party of flavors just waiting to happen!

This recipe is not only flavorful, but very easy to assemble! Quick prep time is a major plus. The couscous is the only ingredient that needs to be cooked. I don’t know about y’all, but it has been a pretty hot summer. I do not feel like turning on the oven and making my apartment even warmer! You can cook the couscous on a stovetop quickly and be done with it. I also enjoy eating this refreshing bowl for lunch. Reheating my lunch doesn’t sound very appealing to me right now.

Feel free to swap out ingredients that you don’t prefer. I will include the black olives for my husband but I will go without the olives! I used artichoke hearts that were marinated to add a little bit more interest to the dish. The grocery store was out of traditional couscous so I used Israeli couscous instead, sometimes you have to work with what you got! The type of hummus can be another place to shake things up. What are you feeling? Roasted garlic hummus, or perhaps something a little bit more spicy? You decide! If you wanted to simplify it even further this could even be a five-ingredient meal prep!

This recipe is…

  • Quick
  • Easy
  • Flavorful
  • Satisfying
  • & Mediterranean-inspired!


  • Couscous
  • Spinach
  • Hummus
  • Cherry tomatoes
  • Artichoke hearts
  • Red onion
  • Black olives

How to make this Vegan Mediterranean Bowl Meal Prep

Cook the couscous according to the package directions. Next do a little chopping. Cut the cherry tomatoes in half and dice the red onion. Drain the artichoke hearts and the black olives. Once the couscous has cooled you can assemble the bowl! I used a meal prep container with dividers to keep everything fresh and prevent the hummus from making the spinach soggy. Evenly divide the ingredients between meal prep containers. Store in the fridge, when ready to enjoy serve cold. Yummy!

Close up of the Mediterranean Bowl in a meal prep container.
Print Recipe
2.86 from 94 votes

Vegan Mediterranean Bowl Meal Prep

Super fast mediterranean-inspired vegan meal prep with marinated artichoke hearts, couscous, hummus, black olives, red onion, cherry tomatoes and spinach!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Main Course
Cuisine: Mediterranean inspired, Plant-based, vegan
Keyword: Easy Mediterranean Bowl, Easy Vegan Meal Prep, Mediterranean Bowl
Servings: 3


  • 1 cup dry couscous
  • 2.5 oz spinach
  • 6 Tablespoons hummus
  • 10 oz cherry tomatoes
  • 12 oz artichoke hearts
  • 1/2 small red onion
  • 6 oz black olives


  • Cook couscous according to package instructions.
  • Cut cherry tomatoes in half. Chop onion. Drain artichoke hearts and black olives.
  • Add all ingredients to meal prep container.


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