These Mediterranean bowls with tzatziki dressing are designed for people who love wholesome, vibrant vegan meals! Get your daily dose of nutrients while savoring the amazing flavors and textures of this dish.

mediterranean bowls top down view served with tzatziki

If you like the look of these Mediterranean bowls, you’ll love the Scrappy Cookbook! My second book features 150+ delicious vegan recipes accompanied by PlantYou signature infographics. This cookbook is all about learning to make the most of your produce and reducing food waste in the process.

Why You’ll Love This Recipe

  • This meal is a perfect round-up of nutrients. Between the carb-loaded potatoes, high-protein tzatziki, and veggies full of protein, you can meet all of your nutritional needs.
  • This Mediterranean bowls recipe is SO SIMPLE. The main chunk of the cooking is hands-off. And while the veggies are cooking, you can whip up the tzatziki dressing in 5 minutes.
  • Good news for my gluten-free folks! This meal is naturally wheat- and gluten-free. How cool is that?
  • As with most of my recipes, these Mediterranean bowls are very easy to adjust to your liking.
  • This dish also works as a meal prep recipe. You can easily reheat the veggies before serving them with vegan tzatziki.

Key Ingredients

mediterranean bowls ingredients laid out on a white background
  • Potatoes are versatile and nutrient-rich. They provide a good source of carbs for a low cost.
  • Bell peppers are a staple in Mediterranean meals.
  • Red onions offer a wealth of flavors: earthy, sweet, and aromatic.
  • Tofu is an accessible plant-based protein and a great source of essential amino acids.
  • Vegan yogurt contains probiotics, supporting gut health and aiding digestion while providing a signature tangy flavor to your tzatziki sauce.
  • Cucumbers are hydrating and packed with fiber.
  • Cashews add thickness to the tzatziki texture, as well as some fats.

Hack It!

  • I always encourage my readers to improvise. For instance, if you don’t like an ingredient, or you don’t have access to a particular food, there is almost always a swap option.
  • This recipe is also a great opportunity to add more veggies to your diet. Try adding one new vegetable every time you make these Mediterranean bowls, like broccoli, cauliflower, carrots, parsnips, and more.
  • The herbs and seasonings I used for this recipe are inspired by Mediterranean cuisine. However, you can always add extras to my list if that’s your cup of tea.
  • Naturally, you can switch it up with the sauce or dip you prefer. For example, you can try this recipe with green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese.
  • Did you know you can make fancy cucumber mojito mocktails with leftover cucumber liquid?

How to Make Mediterranean Bowls

Potatoes, chickpeas, bell peppers, and red onions arranged on a baking sheet.

Step 1: Preheat the oven to 400F and line a sheet pan with baking parchment or a reusable sheet. Spread the chickpeas, bell pepper, onion, and potatoes on the baking sheet.

Potatoes, chickpeas, red bell peppers, and red onions on a baking sheet with herbs and spices.

Step 2: Toss the vegetables with olive oil, dried herbs, paprika, and garlic powder.

Roasted vegetables in a baking sheet , including potatoes, peppers, chickpeas , and red onions.

Step 3: Roast your spiced veggies in the oven for about 40 minutes. Check that the potatoes are soft enough to easily pierce with a fork. 

Grated cucumber being strained with a cheesecloth.

Step 4: Meanwhile, grate the cucumber and set it aside for about ten minutes. Using a cheesecloth or a nut milk bag, drain out the liquid.

Vegan tzatziki ingredients in a blender, top down view.

Step 5: Next, add vegan yogurt, cashews, tofu, and garlic to a high-speed blender.

creamy mixture for vegan tzatziki blended together

Step 6: Blend until smooth. This mixture should be thick and creamy.

Vegan tzatziki dressing in a glass bowl.

Step 7: Stir in grated cucumber, fresh dill, red wine vinegar, salt, and pepper. Spread a generous amount on a plate.

Close up shot of roasted vegetables served on a bed of vegan tzatziki.

Step 8: Once the veggies are ready, carefully remove them from the oven and serve them on a bed of tzatziki. Enjoy immediately!

Frequently Asked Questions

How do I store the extra servings?

If you’re meal prepping, keep the tzatziki separate from the veggies. Store both components in the fridge, and reheat the veggies if desired.

What are the best swaps for this recipe?

Instead of potatoes, try sweet potatoes or butternut squash. Swap chickpeas for beans or edamame. Add cauliflower, broccoli, or artichokes to enhance the red bell peppers.

Other Recipes You’ll Love

If you love simple recipes from whole-food ingredients, you’re going to love the PlantYou planner! It has a database of OVER 600 WFPB recipes, an interactive meal planning feature, and a shopping list based on your recipe selection. Still not sure? Try out the FREE version of the app, which gives you access to 25+ vegan recipes and the Vegan Beginner Meal Plan.

mediterranean bowls served on a bed of vegan tzatziki
mediterranean bowls with vegan tzatziki drizzled on top

The Recipe: Mediterranean Bowls

An easy vegan sheet pan recipe served with high-protein tzatziki dressing.
5 from 17 ratings
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Servings: 4 bowls
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 1 red bell pepper, roughly chopped
  • 1 red onion, roughly chopped
  • 2½ cups mini potatoes, quartered

Spices and seasoning

  • 2 tbsp olive oil
  • 1 tbsp paprika
  • 2 tsp dried basil
  • 2 tsp garlic powder
  • 2 tsp oregano
  • 1 tsp dried dill
  • 1 tsp dried parsley

Vegan High-Protein Tzatziki

  • ½ cucumber, large, grated
  • 1½ cups vegan yogurt, unsweetened, coconut or soy
  • ½ cup cashews, optional, for extra creaminess
  • 1 cup extra firm tofu
  • 2 cloves garlic
  • 2 tbsp red wine vinegar
  • ¼ cup fresh dill, chopped
  • 1 tsp salt
  • ½ tsp black pepper

Equipment

Instructions 

  • Preheat the oven to 400F and line a baking sheet with parchment or a reusable sheet.
  • Add the chickpeas, bell pepper, onion and mini potatoes, along with the olive oil and spices. Mix until evenly covered, and place in the oven for 40 minutes, until the potatoes are cooked through. 
  • While the sheet pan bakes, make your high protein tzatziki. Using a cheese cloth or clean cloth, drain out the liquid from the grated cucumber, and discard. In a blender, combine the vegan yogurt, cashews, tofu and garlic until smooth. 
  • Stir in the cucumber, fresh dill, red wine vinegar, salt and pepper.
  • Spread the tzatziki onto a plate, followed by the baked vegetables. Enjoy immediately!

Notes

  • If you don’t like an ingredient, or you don’t have access to a particular food, there is almost always a swap option.
  • Add one new vegetable every time you make these Mediterranean bowls, like broccoli, cauliflower, carrots, parsnips, and more.
  • The herbs and seasonings I used for this recipe are inspired by Mediterranean cuisine. However, you can always add extras to my list if that’s your cup of tea.
  • Switch it up with the sauce or dip you prefer. For example, you can try this recipe with green goddess dressing, vegan whipped feta, or hidden veggie nacho cheese.
Calories: 352.8kcal, Carbohydrates: 39.2g, Protein: 13.3g, Fat: 17.2g, Saturated Fat: 2.7g, Polyunsaturated Fat: 2.8g, Monounsaturated Fat: 9.2g, Sodium: 647.2mg, Potassium: 842.9mg, Fiber: 5.4g, Sugar: 9.9g, Vitamin A: 1297.8IU, Vitamin C: 77.3mg, Calcium: 206.7mg, Iron: 4.2mg
Cuisine: Greek, Mediterranean
Course: Main Course
Author: carleigh