Looking to mix up your meal routine and add some excitement to your plate? Grain bowls are a great way to do just that! With their combination of wholesome grains, fresh vegetables, and savory proteins or sauces, grain bowls can be tailored to suit any taste or dietary need. Whether you’re in the mood for something light and refreshing or hearty and comforting, we’ve got you covered with our collection of 20 flavorful grain bowl recipes, each one perfect for a specific season.
From Mediterranean-inspired quinoa bowls in the spring to warm and spicy brown rice bowls in the fall, every grain bowl on this list is designed to showcase the best flavors and ingredients of its respective season. And the best part? These recipes are all incredibly easy to make and can be customized to suit your tastes and dietary needs.
So go ahead, dig in, and get ready to take your meal game to the next level with these 20 delicious grain bowl recipes!
Mediterranean Quinoa Grain Bowl with Lemon Tahini Dressing
This vibrant grain bowl combines the nutty flavor of quinoa with the bright, citrusy taste of lemon tahini dressing, topped with a medley of Mediterranean-inspired ingredients. Perfect for a quick and healthy meal or lunch on-the-go.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 1 cup mixed greens (such as arugula, spinach, and parsley)
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup tahini
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
3. Combine cooked quinoa, mixed greens, cherry tomatoes, feta cheese, and garlic in a bowl.
4. In a small bowl, whisk together lemon juice and tahini until smooth. Season with salt and pepper to taste.
5. Pour dressing over the grain mixture and toss to combine.
Cooking Time: 20-25 minutes
Spicy Sriracha Chickpea and Brown Rice Bowl
Add a kick to your meal with this flavorful bowl featuring spicy sriracha, chickpeas, and nutty brown rice.
Ingredients:
– 1 cup cooked brown rice
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tbsp sriracha sauce
– 1 tsp olive oil
– Salt and pepper to taste
– Optional: chopped green onions, toasted sesame seeds, or diced bell peppers for garnish
Instructions:
1. Cook brown rice according to package instructions.
2. In a medium bowl, combine chickpeas, sriracha sauce, and olive oil. Mix until the chickpeas are well coated with the spicy sauce.
3. To assemble the bowls, place cooked brown rice at the bottom, followed by the chickpea mixture.
4. Season with salt and pepper to taste.
5. Garnish with chopped green onions, toasted sesame seeds, or diced bell peppers if desired.
Cooking Time: 10-12 minutes
Asian-Inspired Sesame Ginger Grain Bowl
This recipe combines the nutty flavor of sesame with the spicy kick of ginger, all wrapped up in a nutritious grain bowl. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup roasted vegetables (such as broccoli, carrots, and bell peppers)
– 1/4 cup toasted sesame seeds
– 2 tablespoons grated fresh ginger
– 2 tablespoons soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– Optional: sliced green onions, toasted almonds, or diced avocado for garnish
Instructions:
1. Cook the brown rice according to package instructions.
2. Roast the vegetables in a preheated oven at 400°F (200°C) for 15-20 minutes, or until tender.
3. In a small bowl, whisk together sesame seeds, ginger, soy sauce, and honey.
4. Divide the cooked rice and roasted vegetables between two bowls.
5. Drizzle the sesame-ginger dressing over the top.
6. Season with salt and pepper to taste.
7. Garnish with optional toppings, if desired.
Cooking Time: 20-25 minutes
Southwest Black Bean and Corn Grain Bowl
This flavorful grain bowl combines the bold flavors of black beans, roasted corn, and tangy feta cheese with a hint of cumin and chili powder. Perfect for a quick and nutritious meal or lunchbox addition.
Ingredients:
– 1 cup cooked black beans
– 1 cup cooked white or brown rice
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss corn kernels with olive oil, cumin, and chili powder. Roast for 15-20 minutes or until lightly toasted.
3. Cook rice according to package instructions.
4. In a bowl, combine cooked black beans, roasted corn, and cooked rice.
5. Add diced red bell pepper and crumbled feta cheese (if using).
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves.
Cooking Time: 30-40 minutes
Harvest Fall Grain Bowl with Roasted Sweet Potatoes
Nourish your body with the warmth of the season as this hearty grain bowl combines roasted sweet potatoes, crunchy kale, and savory quinoa.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 1/4 cup dried cranberries
– 1/4 cup toasted pumpkin seeds
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled goat cheese or feta
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
2. Cook quinoa according to package instructions. Set aside.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high. Add chopped kale and cook until wilted, about 3-4 minutes. Season with salt and pepper to taste.
4. To assemble the bowls, divide cooked quinoa among four bowls. Top with roasted sweet potato, wilted kale, dried cranberries, and toasted pumpkin seeds. If using, crumble goat cheese or feta on top.
Cooking Time: 30-40 minutes
Greek Farro Grain Bowl with Feta and Olives
This hearty grain bowl combines the nutty flavor of farro with the tanginess of feta cheese, the brininess of olives, and a hint of Mediterranean herbs. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Cook farro according to package instructions using water or broth.
2. In a small skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute.
3. Add olives and cook until heated through.
4. Fluff cooked farro with a fork. Stir in feta cheese, oregano, salt, and pepper.
5. Combine farro mixture with garlic-olive mixture. Garnish with parsley or thyme if desired.
6. Serve immediately.
Cooking Time: 20-25 minutes
Teriyaki Tofu and Broccoli Grain Bowl
A flavorful and nutritious bowl filled with pan-seared tofu, steamed broccoli, and a savory teriyaki sauce, served over a bed of whole grain rice.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 tablespoons teriyaki sauce
– 1 cup cooked white or brown rice
– Salt and pepper to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Cook the rice according to package instructions.
2. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add the tofu and cook until golden brown on all sides, about 3-4 minutes per side.
3. Remove the tofu from the skillet and set aside. Add the remaining 1 tablespoon of oil, then add the broccoli to the skillet. Cook until tender, about 3-4 minutes.
4. In a small bowl, whisk together the teriyaki sauce and 1 tablespoon of water.
5. Add the cooked tofu back into the skillet with the broccoli and pour in the teriyaki sauce mixture. Toss to coat.
6. Serve the teriyaki tofu and broccoli over the cooked rice.
Cooking Time: 15-20 minutes
Mexican Quinoa Bowl with Avocado Lime Dressing
This vibrant quinoa bowl is packed with the flavors of Mexico, featuring tender black beans, sweet roasted corn, and a tangy avocado lime dressing. Perfect for a quick and nutritious meal or lunch.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels
– 1 red bell pepper, diced
– 1 tablespoon olive oil
– Salt to taste
– Avocado Lime Dressing:
+ 2 ripe avocados, peeled and mashed
+ Juice of 1 lime
+ 1 minced garlic clove
+ Salt to taste
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat olive oil over medium-high heat. Add black beans, corn, and red bell pepper. Cook until vegetables are tender.
3. In a blender or food processor, combine mashed avocado, lime juice, garlic, and salt. Blend until smooth.
4. To assemble bowls, divide cooked quinoa among four bowls. Top with vegetable mixture, then drizzle with Avocado Lime Dressing.
Cooking Time: 30 minutes
Moroccan Spiced Grain Bowl with Apricots and Almonds
Experience the vibrant flavors of Morocco in this aromatic grain bowl, where tender grains meet sweet apricots and crunchy almonds. This easy-to-make recipe is perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 cup cooked quinoa
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 cup dried apricots, chopped
– 1/4 cup sliced almonds
– Fresh parsley or cilantro, for garnish
Instructions:
1. Cook quinoa according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3 minutes.
3. Stir in cumin, smoked paprika, salt, and pepper. Cook for an additional minute.
4. Add cooked quinoa to the skillet, stirring to combine with the spice mixture.
5. Top with chopped apricots, sliced almonds, and a sprinkle of parsley or cilantro.
Cooking Time: 20 minutes
Kale and Roasted Beet Grain Bowl with Balsamic Glaze
This hearty grain bowl combines the earthy sweetness of roasted beets, the nutty flavor of quinoa, and the tanginess of balsamic glaze, all tied together with crispy kale.
Ingredients:
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 2 large beets, peeled and cubed
– 2 tbsp olive oil
– Salt and pepper, to taste
– 2 tbsp balsamic glaze (homemade or store-bought)
– Optional: crumbled goat cheese or toasted almonds for topping
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss beets with olive oil, salt, and pepper on a baking sheet. Roast for 30-35 minutes, or until tender.
3. Cook quinoa according to package instructions.
4. In a large bowl, massage kale leaves with your fingers until they soften. Add cooked quinoa, roasted beets, and balsamic glaze. Toss to combine.
5. Season with salt and pepper to taste. Top with crumbled goat cheese or toasted almonds, if desired.
Cooking Time: 45-50 minutes
Thai Peanut Grain Bowl with Crunchy Veggies
This recipe combines the creamy flavors of peanut sauce with the crunch of fresh vegetables and a hearty grain bowl, perfect for a quick and satisfying meal.
Ingredients:
– 1 cup cooked brown rice or quinoa
– 1/2 cup cooked chicken breast or tofu, diced
– 1/4 cup peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon lime juice
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– Fresh vegetables: shredded carrots, sliced bell peppers, chopped cilantro, pickled ginger (to taste)
Instructions:
1. Cook brown rice or quinoa according to package instructions.
2. In a blender or food processor, combine peanut butter, soy sauce, honey, lime juice, and red pepper flakes (if using). Blend until smooth.
3. In a large bowl, combine cooked chicken or tofu, cooked grain, and peanut sauce. Toss to coat.
4. Top with fresh vegetables and serve.
Cooking Time: 15-20 minutes
BBQ Tempeh and Quinoa Grain Bowl
This flavorful grain bowl combines the nutty goodness of quinoa with the savory, slightly smoky taste of BBQ tempeh. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1/4 cup soy sauce (or tamari)
– 2 tablespoons brown sugar
– 2 tablespoons rice vinegar
– 1 tablespoon olive oil
– 1 block tempeh, cut into small pieces
– 1/4 cup BBQ sauce
– Salt and pepper to taste
– Optional: sliced avocado, cherry tomatoes, shredded carrots, or chopped cilantro for garnish
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water.
2. In a separate pan, whisk together soy sauce, brown sugar, rice vinegar, and olive oil. Add tempeh pieces and cook until golden brown (about 5-7 minutes).
3. Add BBQ sauce to the tempeh mixture and stir to combine.
4. To assemble bowls: Divide cooked quinoa among four bowls. Top with BBQ tempeh, and add your choice of optional garnishes.
Cooking Time: 25-30 minutes
Summer Veggie Grain Bowl with Basil Pesto
This vibrant grain bowl is a perfect representation of summer’s fresh flavors and colors. With roasted vegetables, quinoa, and a drizzle of creamy basil pesto, it’s a healthy and satisfying meal that’s ready in no time.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 red bell pepper, seeded and sliced
– 1 yellow bell pepper, seeded and sliced
– 1 zucchini, sliced
– 1 cup cherry tomatoes, halved
– 1/4 cup basil pesto (homemade or store-bought)
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss bell peppers, zucchini, and cherry tomatoes with olive oil, salt, and pepper. Roast in the oven for 20-25 minutes or until tender.
4. In a small bowl, combine cooked quinoa, roasted vegetables, and basil pesto. Season with salt and pepper to taste.
5. Garnish with fresh basil leaves and serve warm.
Cooking Time: 30-35 minutes
Curried Cauliflower and Chickpea Grain Bowl
This recipe combines the comforting warmth of curry with the nutritional power of cauliflower, chickpeas, and quinoa. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas, drained and rinsed
– 2 cups cooked quinoa
– 2 tablespoons curry powder
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add curry powder and cook for 1 minute, stirring constantly.
4. Add chickpeas to the skillet and stir to combine with the curry mixture. Cook for an additional 2-3 minutes.
5. Combine cooked quinoa, roasted cauliflower, and curry-chickpea mixture in a bowl. Serve hot, garnished with cilantro if desired.
Cooking Time: 30-35 minutes
Jamaican Jerk Grain Bowl with Mango Salsa
Discover the bold flavors of Jamaica in this vibrant grain bowl, featuring spicy jerk chicken, fluffy quinoa, and a sweet and tangy mango salsa.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 tbsp Jamaican jerk seasoning
– 1 tsp olive oil
– 1 ripe mango, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat olive oil over medium-high heat. Add chicken and jerk seasoning; cook until browned, about 5-6 minutes.
3. In a bowl, combine mango, red onion, jalapeño pepper, and lime juice.
4. To assemble the bowls, place cooked quinoa at the bottom, followed by the jerk chicken and mango salsa on top. Garnish with cilantro leaves.
Cooking Time: 20-25 minutes
Roasted Brussels Sprouts and Wild Rice Bowl
Nourish your body with this flavorful and nutritious bowl, combining roasted Brussels sprouts with savory wild rice and a hint of citrus.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 cups cooked wild rice
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese, chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, lemon juice, garlic, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. Cook wild rice according to package instructions.
5. In a separate bowl, combine roasted Brussels sprouts, cooked wild rice, and optional feta cheese (if using).
6. Season with salt and pepper to taste.
Cooking Time: 35-40 minutes
Pesto Chicken and Quinoa Grain Bowl
Elevate your lunch game with this flavorful and nutritious grain bowl featuring juicy chicken, creamy pesto, and nutty quinoa. This recipe is quick to prepare and packed with protein and fiber.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/2 cup cooked quinoa
– 1/4 cup freshly made pesto (see note)
– 1 cup mixed greens
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Cook the quinoa according to package instructions.
2. Grill or bake the chicken breast until cooked through.
3. Toss the mixed greens with a drizzle of pesto.
4. Assemble the bowl by placing the quinoa, chicken, and cherry tomatoes on top of the greens.
5. Sprinkle with feta cheese (if using) and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Lemon Herb Salmon and Farro Grain Bowl
A bright and flavorful bowl filled with tender salmon, nutty farro, and a burst of citrusy herbs. This recipe is perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup cooked farro
– 2 tbsp olive oil
– 2 lemons, juiced
– 2 tbsp chopped fresh parsley
– 1 tsp dried thyme
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Place salmon fillets, skin side down (if they have skin). Drizzle with olive oil and season with salt, pepper, parsley, and thyme.
3. Bake for 12-15 minutes or until cooked through.
4. While the salmon cooks, cook farro according to package instructions.
5. To assemble the bowl, place a portion of farro on a plate, top with a piece of salmon, and drizzle with lemon juice (about 1 tbsp per serving).
6. Garnish with additional parsley and crumbled feta cheese (if using).
Cooking Time: 20-25 minutes
Buffalo Chickpea Grain Bowl with Blue Cheese Drizzle
This recipe combines the bold flavors of buffalo chicken, creamy blue cheese, and crunchy whole grains for a satisfying and flavorful meal.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup cooked quinoa or brown rice
– 1/4 cup chopped celery
– 1/4 cup diced bell pepper
– 1/4 cup crumbled blue cheese
– 2 tbsp buffalo sauce (Frank’s RedHot)
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook quinoa or brown rice according to package instructions.
2. In a large bowl, combine cooked chickpeas, quinoa or brown rice, celery, bell pepper, and blue cheese.
3. Drizzle buffalo sauce over the top and toss to coat.
4. Drizzle olive oil and sprinkle with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro, if desired.
Cooking Time: 20 minutes
Winter Squash and Wild Rice Bowl with Cranberries
This hearty bowl combines the warmth of roasted winter squash with the nutty flavor of wild rice, topped with tangy cranberries and a sprinkle of fresh thyme. A perfect autumnal dish to cozy up with.
Ingredients:
– 1 medium-sized butternut squash (about 2 lbs), peeled and cubed
– 1 cup wild rice
– 4 cups water or vegetable broth
– 1/4 cup cranberries, fresh or frozen
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh thyme leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss squash cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. Cook wild rice according to package instructions using water or broth.
4. In a small saucepan, heat the cooked cranberries over low heat until they pop and release their tartness.
5. Assemble the bowls by dividing roasted squash among bowls, then topping with cooked wild rice, warm cranberries, and a sprinkle of fresh thyme.
Cooking Time: 45-50 minutes
Summary
Get ready to elevate your grain bowl game! This article shares 20 flavorful recipes to suit every season. From Mediterranean quinoa bowls with lemon tahini dressing to Thai peanut bowls with crunchy veggies, each dish offers a unique twist on this popular meal. Discover spicy sriracha chickpea and brown rice bowls for a winter pick-me-up or harvest fall grain bowls with roasted sweet potatoes for a cozy autumn dinner. Whatever your taste buds desire, there’s a grain bowl recipe here to satisfy you.
