28 Healthy Grain Bowls That Make A Satisfying Meal
Mediterranean Quinoa Bowl. (Photo: Erik Putz)
In these energizing grain bowl recipes, you'll find nutritious grains, peppery greens, tangy sauces and sweet roasted vegetables that make each satisfying bite one to savour.
How to build a grain bowl
1. Create a base
Start with a healthy whole grain, such as brown rice, quinoa, Japanese soba noodles (made from fibre-rich buckwheat flour), barley, wheat berries, kamut or millet.
2. Pick your protein
There are plenty of choices, including tofu, salmon, chicken, eggs, chickpeas, lentils or edamame. Tofu is high in protein, low in fat and guaranteed to fill you up, while edamame is packed with protein with 17 g in 3/4 cup. Chickpeas have 11 g of protein and 6 g of fibre in a 3/4 cup.
3. Include greens and veggies
Get leafy with spinach, bok choy, kale, shaved brussels sprouts, arugula, mixed greens or chard. Leftover roasted veggies are great in a grain bowl, or try avocado, cucumber, carrots, cherry tomatoes or pickled radishes, which are high in vitamin C with a sweet-and-sour crunch.
4. Sprinkle on a topper (or two)
Add crunch, texture and flavour with green onions, feta or goat cheese, pepitas, sunflower seeds, toasted sesame seeds, chopped walnuts, etc.
5. Add dressing
Try our lemon-tahini dressing or spicy nutty dressing.
Need inspiration? Here are 28 grain bowl recipes we love.
Mediterranean Quinoa Bowl
Cucumbers, tomatoes, chickpeas, hummus, tzatziki, avocado, quinoa and more come together in a sensational, healthy dinner bowl you can’t wait to dig into. Get our Mediterranean quinoa bowl recipe.
Barley Sushi Salad With Nori
Try this clever twist on a traditional sushi roll—it's deliciously filling with an earthier taste. Get our barley sushi salad with nori recipe.
Red Cabbage Steaks With Bulgur Salad
Dried cherries bring a hint of tartness to this vibrant nutty salad. Get our red cabbage steaks with bulgur salad recipe.
Photography by Erik Putz and Christie Vuong; Food styling by Ashley Denton; Prop styling by Madeleine Johari)
Zesty Peanut Chicken And Quinoa Bowls
Ready in just 25 minutes, chicken thighs are cooked in a sweet and spicy peanut sauce, then served overtop warm quinoa with pickled carrots and fresh cilantro. Get our peanut chicken and quinoa bowl recipe.
Wheat Berry, Kale And Cranberry Salad
This filling plant-based salad is simple, delicious, and rich in vitamins—what’s not to love? Get our wheat berry, kale and cranberry salad recipe.
Photography by Erik Putz and Christie Vuong; Food styling by Ashley Denton; Prop styling by Madeleine Johari)
Herbed Wheat Berry Salad With Apricots And Almonds
Satisfyingly chewy and high in protein, wheat berries make a great base for a room temperature side dish. This salad keeps well and leftovers are great for lunch, but we recommend assembling it right before serving for the best flavour and texture. Get our herbed wheat berry salad with apricots and almonds recipe.
Hoisin Chicken Rice Bowl
This bowl combines chicken, broccoli, brown rice, orange slices and cashews with a drizzle of sriracha for a kick of heat. Get the hoisin chicken rice bowl recipe.
Roasted Winter Squash With Fermented Grains
This warm vegetable side can be a feast in and of itself: It has a base of spiced, roasted squash that’s bulked up with grains and then topped with a clutch of fennel and herbs. Get our roasted winter squash with fermented grains recipe.
Mushroom Grain Bowl
This earthy grain bowl with mushrooms, green lentils quinoa, hazelnuts and goat cheese is sure to fill you up. Get our mushroom grain bowl recipe.
Salmon Poke Bowl
This Hawaiian raw-fish fave is a hit. Made with a variety of fresh greens and flavourful (and healthy) add-ins, this bowl will give dinner a lush, tropical feel. Get our salmon poke bowl recipe.
Falafel Bowl
Falafel, pepitas, bulgur, beets, squash, arugula, tahini, garlic and honey make this bowl a superfood heavyweight. Get the our falafel bowl recipe.
Thai Tofu-Quinoa Bowl
Ideal as a make-ahead work lunch or quick weeknight dinner, this bowl is high in protein and features quinoa, tofu, edamame, carrots and cabbage—all recommended foods in Canadas Food Guide. Get our Thai tofu-quinoa bowl recipe.
Turkey And Farro Burrito Bowl
Packed with flavour and protein, this colourful bowl will be a hit at lunch or dinnertime. Get our turkey and farro burrito bowl recipe.
Rainbow Veggie Quinoa Bowl
Eat the rainbow with this colourful quinoa veggie bowl, with a tangy yogurt-herb dressing. Get the rainbow veggie quinoa bowl recipe.
Ginger Beef Rice Bowl
Create your own better-than-takeout rice bowl at home. Juicy ginger beef, hard-boiled eggs and all the veggies are nice and cozy atop this hearty bowl. Get the ginger beef rice bowl recipe.
Shrimp and Coconut Rice Bowl
Shrimp, ripe avocado, strips of pickled ginger and protein-rich edamame get cozy in a bowl full of steamy rice. Get the shrimp and coconut rice bowl recipe.
Cuban Pork Barley Bowl
With perfectly spiced Cuban flavoured-inspired pork, tender sweet potatoes and a creamy lime sauce, this barley bowl recipe is as cozy as it is healthy. Get the Cuban pork barley bowl recipe.
Ginger-Shrimp Brown-Rice Bowl
With brown rice, shrimp, feta and avocado our ginger-shrimp brown-rice bowl recipe makes for a complete lunch option packed full of nutrients.
Baked Chicken Freekeh Bowl
Get your freekeh on with this tasty grain bowl. Baked chicken, lettuce, tomatoes and red onion all hang out in a delicious tahini dressing. Get the baked chicken freekeh bowl recipe.
Roasted Squash And Quinoa Salad
"This is one of my favourite salads to eat, and it’s absolutely perfect on its own as a meal. Nutrition-wise, quinoa covers your protein, and many of the ingredients are seasonless, so you can enjoy it year-round." Get Diala Canelo's Roasted Squash and Quinoa Salad recipe.
Millet, Mushroom And Shrimp Bowl
Give your mushroom and shrimp bowl a twist by toasting the millets (a gluten-free ancient grain) before cooking them. It gives the dish a nutty flavour. Get our millet, mushroom and shrimp bowl recipe.
Coconut Rice Salad
Inspired by Afro-Caribbean flavours, this recipe pairs perfectly cooked rice with a medley of vegetables, fruit and toasted cashews and coconut. The zesty vinaigrette brings everything together superbly, leaving you to daydream about a white sandy beach in the Caribbean in the middle of lunch. Get Suzanne Barr's coconut rice salad recipe.
Pearl Couscous And Roasted Greens Salad
Mediterranean flavours are a go-to in recipe developer Diala Canelo’s kitchen. Earthy spices such as za’atar and cumin add a magical touch. Get Diala Canelo’s Pearl Couscous and Roasted Greens salad recipe.
Farro, Kale And Apple Salad
This recipe packs a lot of flavour and texture, despite how simple it is to make. Enjoy on its own or with grilled tofu, shrimp or fish on the side. Get Diala Canelo's Farro, Kale And Apple Salad recipe.
Freekeh, Tomato, Cucumber And Halloumi Salad
Freekeh is a staple of Middle Eastern cuisine. The flavour is earthy and nutty—and the perfect grain for this highly delicious salad. Get Diala Canelo’s Freekeh, Tomato, Cucumber And Halloumi Salad recipe.
Cauliflower Farro Bowl
This bowl is loaded with cauliflower, farro, lentils, mint, apricots and tahini. Get our cauliflower farro bowl recipe.
Sesame Ginger Beet Quinoa Bowl
Use up your beet greens in this fast and nutritious dinner bowl. Grate the beets in the food processor for speed—and less mess. Get our sesame ginger beet quinoa bowl recipe.
Trout Grain Bowl
A hearty and healthy grain bowl rich in fibre and protein. Get our trout grain bowl recipe.
How to make a mushroom grain bowl
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