PF3® Caprese Bowl


You are really going to enjoy the ease and flavor of this colorful Caprese bowl lunch dish.  

One cornerstone of consistently eating healthy is to have satisfying meals on a regular basis.  I define a satisfying meal as one that is adequate, balanced, and enjoyable.  This concept applies to anyone that is looking to live a healthy lifestyle but doesn’t want to feel like they are on a diet.  Because let’s face it, diets are no fun!

In order to help ensure your meal is satisfying you can keep in mind just 2 things:

  1. Does my meal have PF3® (protein, fiber, fat, and fun)?
  2. Is my meal big enough to keep me full until my next eating opportunity? 

This recipe is PF3® balanced.  You get protein from the cheese and chickpeas, fiber from the veggies and chickpeas, and fat from the olives and cheese.  It is fun because it is easy and super delicious.  I also like to use the fun in PF3® as a reminder that all foods fit and it’s okay to eat without guilt or overthinking your food choices. 

In terms of making this meal adequate, you may have to play around with this Caprese bowl recipe a bit.  It will be enough for some but not enough for others.  I tend to write recipes to have portions on the smaller side.  Mostly because it’s easier and more fun to add things than to take them away.  

If you need to make this meal more substantial you can increase the portion of any of the ingredients.  You can also top it with a drizzle of olive oil and/or add a nice piece of a baguette on the side. 

Image: Dina's Caprese bowl (PF3® Caprese Bowl Dina Garcia Contributor Miami Mom Collective)

PF3® Caprese Bowl

If you are looking for a super quick, healthy, and delicious lunch this is a great go to meal.
Prep Time 5 minutes
Cook Time 0 minutes
Course Main Course
Cuisine Italian
Servings 1 person
Calories 509 kcal


  • 2.5 oz Fresh mozzarella cut into small pieces
  • 1 medium Tomato cut into chunks
  • 1/4 medium Red onion cut into chunks
  • 1/2 cup Kalamata olives
  • 1/2 cup Chickpeas
  • 5 leaves Fresh basil rolled together and sliced
  • 1 tsp Balsalmic vinegar to taste
  • 1 pinch Salt/pepper (bread dip seasoning or everything bagel seasoning is also a delicious replacement) to taste


  • Combine all ingredients in a bowl
  • ENJOY!


Gluten-free:  Be sure to verify that ingredients are gluten-free on the food label.
Vegan/dairy-free:  Swap cheese for dairy-free cheese like Kite Hill® or Daiya®.  You can also use tofu cubes.
Nut-free: Be sure to verify that ingredients are nut-free on the food label.
Kosher: Good to go on this recipe as long as you check for the kosher label on foods.
Not a veggie-lover: Any veggies you do like that you could add instead of the ones listed?
Keyword Easy lunches
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Dina Garcia
After healing her relationship with food and reversing her pre-diabetes, Dina Garcia has developed a true passion for helping others live the happy, healthy lives they deserve, free from preoccupations with food and body image. As a dietitian-nutritionist, mindful eating coach, and founder of Vida Nutrition and Conscious Living, she is all about helping her clients ditch diets, build a healthy relationship with food and find practical solutions that make healthy eating DO-able. She’s constantly juggling motherhood and entrepreneurship but enjoys the flexibility that being her own boss provides her family. Dina has been featured in CBS Miami, Bustle, Self, Women’s Health, Livestrong, Thrillest, Simple Most, Business News Daily and more. She completed her undergraduate degree in dietetics in 2005 at Ball State University, then her supervised practice in 2006 at California State University, Fresno. You can follow Dina here: IG: FB: blog: