Mediterranean Hummus Bowls

Fast, fresh and simple, these mediterranean hummus bowls are a perfect weeknight meal! With cauliflower rice, fresh tomatoes + cucumber, creamy hummus and soft boiled eggs, they’re healthy and excellent for meal prep. Dairy free and gluten free.

A white dish filled with Mediterranean Hummus Bowls with a fork in the bowl.

Can I interest you in an easy dinner and / or make-ahead lunch recipe?

One that is packed with flavor, colorful veggies and jammy yolks? Then say hello to these mediterranean hummus bowls!

Fast, fresh and simple, they are sure to be on repeat all summer long.

So, what’s in these bad boys? Let’s discuss.

We have a cauliflower rice base that is pumped up with flavor thanks to garlic and some tender eggplant (or zucchini if that’s not your thing!).

We have a crunchy, creamy, zingy greek-salad-esq fresh veggie mixture full of tomatoes, cucumber and red onion.

The two get thrown together in a bowl, along with a good helping of dreamy hummus and a sliced open soft boiled egg.

It’s healthy, it’s easy and it will really, really, make you look forward to lunch. It’s happy eating indeed.

Riced cauliflower in a glass bowl, then a bowl filled with cooked cauliflower rice and eggplant.

How To Make Hummus Bowls

So, these easy hummus bowls take about 40 minutes from start to finish. Here’s how they go down:

Rice the cauliflower. Cauliflower florets get added to a food processor and we pulse until “riced” – i.e. it should look kind of like the texture of couscous.

Sauté in a skillet. Next, we sauté some cubed eggplant until nice and tender, then remove to a bowl. In the same skillet, we then cook our cauliflower rice before mixing the two together.

Toss together the fresh veggies. While the cauliflower is cooking, we mix some fresh tomatoes, cucumber, avocado and red onion in a bowl, along with a simple honey / red wine vinegar / olive oil dressing.

Serve with hummus and soft boiled eggs. Finally, we layer the cauliflower rice and fresh veggie mixture in a bowl, top with a generous dollop of hummus and one (or two!) soft boiled eggs. Then, we dig in!

Let’s Talk Substitutions

  1. Not feeling the eggplant in the cauliflower rice? Use zucchini instead! It will cook a touch quicker than the eggplant, so just taste and remove from the skillet when tender to your liking.
  2. Don’t enjoy cauliflower rice? You could certainly use regular rice instead and then just mix in some sautéed eggplant.
  3. Feel free to adjust the tomato / cucumber / avocado mixture to your taste. You could even add olives or feta cheese if desired for a bit of salty punch.
  4. And finally, the eggs. I love using soft (or hard) boiled eggs here for the meal prep factor. BUT this is also delicious with fried eggs instead. SO GOOD.

A white dish filled with Hummus Bowls with a white napkin to the side.

Tips & Tricks For These Mediterranean Hummus Bowls

  1. Let’s talk how to prep this dish. Get the cauliflower rice going and while that’s cooking prep the veggie mixture and dressing. This will save you about 10 minutes from the overall recipe time.
  2. I always make the soft boiled eggs in advance – that way they are ready to go come dinner.
  3. Now, to save even more time, you could absolutely use pre-riced cauliflower from the store. You’ll need about 16 to 18 ounces.
  4. Let’s chat a bit more about the eggs. I personally tend to make a few extra soft boiled eggs since we like two eggs per bowl (and usually get 5 servings instead of 4, depending on how hungry we are!).
  5. And finally, the hummus. If you like a lot of hummus with your bowls, I’d suggest keeping more on hand. This way you have extra in case you want it.

How To Store

Let the cauliflower rice cool to room temperature, then store all the components in airtight containers in the fridge. You can either store them all separately OR you can assemble your bowls into individual containers for meal prep. Either works!

The bowls will keep like this for about 4 days. {The avocado will brown as it sits, so if this bothers you just add it right before serving.}

A white dish filled with Vegetarian Hummus Bowls with a glass bowl to the side.

Additional Mediterranean Recipes You Might Enjoy!

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

Fast, fresh and simple, these mediterranean hummus bowls are a perfect weeknight meal! With cauliflower rice, fresh tomatoes + cucumber, creamy hummus and soft boiled eggs! They’re healthy and excellent for meal prep! Gluten and dairy free!

Mediterranean Hummus Bowls

Yield: about 4 to 5 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

Fast, fresh and simple, these mediterranean hummus bowls are a perfect weeknight meal! With cauliflower rice, fresh tomatoes + cucumber, creamy hummus and soft boiled eggs, they’re healthy and excellent for meal prep.


For the cauliflower rice:   

  • 1 medium head cauliflower (about 2 pounds), cut into florets
  • 2 tablespoons olive oil, divided
  • 1 pound eggplant, cut into ½ inch chunks
  • 3 large cloves garlic, minced
  • ¼ teaspoon fine sea salt
  • ¼ teaspoon pepper

For the veggies:

  • ½ of a small red onion, thinly sliced
  • 1 pint cherry tomatoes, halved
  • 1 medium english cucumber, halved lengthwise then sliced
  • 1 medium ripe avocado, diced
  • 2 tablespoons olive oil
  • 1 ½ teaspoons honey
  • 1 ½ teaspoons red wine vinegar
  • ¼ teaspoon fine sea salt
  • ¼ teaspoon dried oregano

For the bowls:

  • about 8 ounces plain hummus
  • about 8 large soft boiled eggs


For the cauliflower rice:

  1. Add the cauliflower florets to the bowl of a food processor. Pulse until “riced” – it should look sort of like the texture of couscous. Set aside. {Depending on the size of your food processor, you may need to do this in batches.}
  2. Add 1 tablespoon of the olive oil to a large nonstick skillet set over medium heat. When hot, add in the eggplant along with a pinch of salt and cook for about 7 to 8 minutes, until tender. Remove from the skillet to a bowl and set aside.
  3. Set the same skillet back over medium heat and add in the remaining 1 tablespoon olive oil. When hot, stir in the riced cauliflower, garlic, salt and pepper. Cook, stirring occasionally, for about 8 to 10 minutes, until the cauliflower is soft and starting to slightly brown.
  4. Remove from the heat and stir in the cooked eggplant. Taste and season with additional salt / pepper as needed (I usually add about ⅛ to ¼ teaspoon more salt).

For the veggies:

  1. Add the red onion, tomatoes, cucumber and avocado to a medium bowl.
  2. In a small bowl, whisk together the olive oil, honey, vinegar, salt and oregano. Add to the bowl with the veggies and toss gently to combine. Taste and season with additional salt as needed (I usually add a touch more).

For the bowls:

  1. To assemble, add some of the cauliflower rice to a bowl. Top with some of the veggie mixture, the hummus and soft boiled eggs. Serve! 
Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 428Total Fat: 29gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 298mgSodium: 508mgCarbohydrates: 29gFiber: 11gSugar: 11gProtein: 18g

Nutrition data shown is an estimate provided by an online calculator and is for informational purposes only. It should not be considered a substitute for a medical professional’s advice.