Grain bowls have taken over as a go-to meal for many of us, and it’s easy to see why. These nutritious, filling, and deliciously customizable meals are perfect for any season or occasion. From hearty winter bowls to refreshing summer ones, there’s a grain bowl recipe out there to suit every taste and dietary need.
In this article, we’re excited to share 18 flavorful grain bowl recipes that showcase the versatility of grains like quinoa, farro, brown rice, and more. Whether you’re in the mood for something international-inspired, like our Mediterranean Quinoa Grain Bowl with Lemon Tahini Dressing or Spicy Korean BBQ Beef and Rice Grain Bowl, or something a little closer to home, like our Autumn Harvest Grain Bowl with Butternut Squash and Wild Rice, we’ve got you covered. So grab your favorite grains and let’s dive in!
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, all wrapped up in a colorful medley of roasted vegetables.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as sweet potatoes, Brussels sprouts, and red onions)
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (parsley, cilantro, or dill) for garnish
Instructions:
1. Cook quinoa according to package instructions.
2. Roast mixed vegetables in the oven with olive oil, salt, and pepper until tender.
3. In a blender or food processor, combine lemon juice, tahini, garlic, and 1/4 cup water. Blend until smooth.
4. To assemble the bowl, place quinoa at the bottom, followed by roasted vegetables, and drizzle with lemon tahini dressing.
5. Season with salt and pepper to taste.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time: 30-40 minutes
Roasted Sweet Potato and Kale Farro Grain Bowl
Roasted Sweet Potato and Kale Farro Grain Bowl Recipe
This hearty grain bowl is a perfect blend of sweet and savory flavors, packed with nutritious farro, roasted sweet potatoes, and crispy kale. It’s an easy and satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 2 cups kale, stems removed and chopped
– 1 cup cooked farro
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– Salt and pepper to taste
– Optional: feta cheese crumbles or a sprinkle of red pepper flakes for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-22 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onion and cook until caramelized (about 5 minutes).
4. Add chopped kale to the skillet and cook until wilted (about 2-3 minutes). Season with salt and pepper to taste.
5. Cook farro according to package instructions.
6. Assemble grain bowls by placing cooked farro, roasted sweet potatoes, and wilted kale mixture in a bowl.
Cooking Time: 25-30 minutes
Spicy Korean BBQ Beef and Rice Grain Bowl
This recipe combines the bold flavors of Korean BBQ with a nutritious grain bowl, perfect for a quick and satisfying meal. Spicy gochujang sauce and crispy sesame seeds add depth to tender beef and fluffy rice.
Ingredients:
– 1 lb beef (sirloin or ribeye), sliced into thin strips
– 2 tbsp gochujang sauce
– 2 tbsp soy sauce
– 2 tbsp brown sugar
– 2 tsp garlic, minced
– 1 tsp sesame oil
– 1 cup cooked white rice
– 1/4 cup toasted sesame seeds
– 1/4 cup chopped green onions for garnish
Instructions:
1. In a large bowl, whisk together gochujang sauce, soy sauce, brown sugar, garlic, and sesame oil.
2. Add the sliced beef to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Cook the rice according to package instructions.
4. Grill or pan-fry the marinated beef until cooked through.
5. Assemble the grain bowls by placing a scoop of rice in a bowl, topping with grilled beef, and garnishing with toasted sesame seeds and green onions.
Cooking Time: 30 minutes
Teriyaki Chicken and Brown Rice Grain Bowl
Experience the perfect blend of Asian-inspired flavors with this nutritious and delicious Teriyaki Chicken and Brown Rice Grain Bowl. This recipe is a great way to add some excitement to your meal routine.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/2 cup teriyaki sauce
– 1 cup cooked brown rice
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 tablespoons soy sauce
– 2 teaspoons sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together teriyaki sauce, soy sauce, and sesame oil. Add the chicken breast and marinate for at least 30 minutes.
3. Bake the chicken in the preheated oven for 20-25 minutes or until cooked through.
4. Cook brown rice according to package instructions.
5. Toss mixed vegetables with a pinch of salt and pepper. Heat a non-stick pan over medium heat and sauté the vegetables for 3-4 minutes or until tender.
6. Assemble the grain bowl by placing cooked chicken on top of brown rice, then adding sautéed vegetables.
Cooking Time: 35-40 minutes
Greek-Inspired Grain Bowl with Feta and Kalamata Olives
This hearty grain bowl combines the flavors of Greece with creamy feta cheese, briny kalamata olives, and a sprinkle of fresh parsley. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 cup cooked brown rice or quinoa
– 1/2 cup cooked chicken breast or thighs, diced
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted Kalamata olives, sliced
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Cook the grain according to package instructions.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Add the cooked chicken, feta cheese, and olives to the bowl. Toss to combine.
4. Season with salt and pepper to taste.
5. Divide the cooked grain among bowls and top with the chicken-feta-olive mixture.
6. Garnish with fresh parsley leaves.
Cooking Time: 15 minutes
Mexican Black Bean and Cilantro Lime Rice Grain Bowl
This vibrant grain bowl combines the flavors of Mexico with a nutritious and filling meal. The combination of black beans, cilantro lime rice, and crispy vegetables makes for a delicious and satisfying meal.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 can black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– Optional: avocado slices, cherry tomatoes, or shredded cheese for topping
Instructions:
1. Cook the rice according to package instructions using 2 cups of water.
2. Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the black beans, chopped cilantro, and lime juice. Cook for 1-2 minutes until heated through.
5. Fluff the cooked rice with a fork and stir in the black bean mixture.
6. Serve the grain bowl hot, topped with your desired toppings (if using).
Cooking Time: 20-25 minutes
Rainbow Veggie and Brown Rice Buddha Bowl
A vibrant and nutritious bowl filled with a colorful medley of vegetables, served over a bed of fluffy brown rice. This recipe is perfect for a quick and easy lunch or dinner that’s both healthy and delicious.
Ingredients:
– 1 cup cooked brown rice
– 2 cups mixed vegetables (such as bell peppers, carrots, broccoli, and snap peas)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh herbs (such as cilantro or scallions) for garnish
Instructions:
1. Cook the brown rice according to package instructions.
2. In a separate pan, heat the olive oil over medium-high heat. Add the mixed vegetables and cook until tender, about 5-7 minutes.
3. In a small bowl, whisk together soy sauce and honey. Pour the sauce over the vegetables and stir to combine.
4. Divide the cooked brown rice into bowls. Top with the vegetable mixture and garnish with fresh herbs.
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Harissa-Spiced Chickpea and Freekeh Grain Bowl
This vibrant grain bowl combines the warm, aromatic flavors of North African cuisine with the nutty goodness of freekeh. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 cup cooked chickpeas
– 2 cups cooked freekeh
– 2 tablespoons olive oil
– 1 tablespoon harissa paste
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sliced onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the harissa paste and cook for 1-2 minutes, allowing the flavors to meld.
5. Add the cooked chickpeas and freekeh to the skillet. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 15-20 minutes
Thai Peanut Tofu and Quinoa Grain Bowl
This nutritious grain bowl combines the creamy richness of Thai peanut sauce with the savory flavor of pan-seared tofu, all atop a bed of fluffy quinoa. A perfect blend of East meets West flavors in one satisfying meal.
Ingredients:
– 1 cup cooked quinoa
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons Thai peanut sauce (homemade or store-bought)
– 1 tablespoon soy sauce
– 1 teaspoon honey
– 1/4 teaspoon red pepper flakes
– 1/4 cup chopped scallions
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a small pan, heat 1 tablespoon of oil over medium-high heat. Add tofu and cook until golden brown on all sides, about 5-7 minutes.
3. In a separate bowl, whisk together peanut sauce, soy sauce, honey, and red pepper flakes.
4. To assemble the grain bowls, place cooked quinoa at the bottom, followed by pan-seared tofu, drizzle with peanut sauce mixture, and garnish with chopped scallions and cilantro (if using).
5. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Moroccan-Spiced Lamb and Couscous Grain Bowl
This flavorful bowl combines tender lamb with the warm aromas of Moroccan spices, served atop a bed of nutty couscous. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound boneless lamb shoulder, cut into 2-inch pieces
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– Salt and black pepper to taste
– 1 cup couscous
– 2 cups water or vegetable broth
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat oil over medium-high. Add lamb and cook until browned, about 5 minutes.
3. Add onion, garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook, stirring occasionally, for 5-7 minutes or until onion is softened.
4. Transfer mixture to a baking dish and cover with foil. Roast for 20-25 minutes or until lamb is tender.
5. While lamb cooks, prepare couscous according to package instructions using water or broth.
6. Serve lamb over couscous, garnished with parsley if desired.
Cooking Time: 35-40 minutes
Autumn Harvest Grain Bowl with Butternut Squash and Wild Rice
Celebrate the flavors of fall with this hearty grain bowl featuring roasted butternut squash, nutty wild rice, and a medley of autumnal spices.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 cup wild rice
– 2 cups vegetable broth
– 1/4 cup olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh herbs (such as parsley or thyme) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash for 45-50 minutes, or until tender.
3. Cook the wild rice according to package instructions using vegetable broth instead of water.
4. In a large skillet, heat olive oil over medium-high heat. Add diced onion and cook for 5 minutes. Add minced garlic and cook for an additional minute.
5. Combine cooked wild rice, roasted squash, and spice mixture in a bowl. Season with salt and pepper to taste.
Cooking Time: approximately 1 hour
Pesto Salmon and Farro Grain Bowl with Cherry Tomatoes
Elevate your meal routine with this flavorful grain bowl featuring pan-seared salmon, creamy pesto, and sweet cherry tomatoes. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup farro
– 2 cups water
– 1/4 cup pesto
– 2 tbsp olive oil
– Salt and pepper, to taste
– 1 pint cherry tomatoes, halved
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro according to package instructions using 2 cups of water.
3. Pan-sear salmon fillets with olive oil, salt, and pepper for 3-4 minutes per side, or until cooked through.
4. In a small bowl, mix together pesto and cherry tomatoes.
5. To assemble the grain bowls, place cooked farro on a plate, top with pan-seared salmon, and spoon the pesto-cherry tomato mixture over the salmon.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Jerk Shrimp and Coconut Rice Grain Bowl
Experience the fusion of Caribbean flavors with this vibrant grain bowl recipe, featuring succulent jerk shrimp and fluffy coconut-infused rice. A perfect blend of spices, herbs, and textures that will leave you craving for more!
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons jerk seasoning
– 2 cloves garlic, minced
– 1/4 cup coconut oil
– 1 cup uncooked white rice
– 1 cup coconut milk
– 1 cup water
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, mix shrimp with jerk seasoning, garlic, and coconut oil.
3. Spread the mixture on a baking sheet lined with parchment paper and bake for 8-10 minutes or until pink and cooked through.
4. Cook rice according to package instructions using coconut milk and water. Season with salt to taste.
5. Combine cooked shrimp, coconut rice, and chopped cilantro in a grain bowl.
Cooking Time: Approximately 20-25 minutes
BBQ Pulled Pork and Quinoa Grain Bowl
A delicious and healthy twist on traditional pulled pork, this recipe combines the rich flavors of BBQ with the nutty goodness of quinoa. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 2 pounds boneless pork shoulder
– 1 cup quinoa, rinsed and drained
– 4 cups water or vegetable broth
– 1/4 cup BBQ sauce (homemade or store-bought)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional toppings: chopped cilantro, diced tomatoes, shredded carrots
Instructions:
1. Preheat oven to 275°F (135°C).
2. In a large Dutch oven or heavy pot, combine pork shoulder, quinoa, water/broth, and salt.
3. Cover and bake for 6-7 hours, or until the pork is tender and falls apart easily.
4. Remove from heat and let rest for 10 minutes before shredding with two forks.
5. In a small bowl, mix BBQ sauce with olive oil.
6. Toss shredded pork in the BBQ mixture and season with salt and pepper to taste.
7. Serve on top of cooked quinoa, garnished with optional toppings.
Cooking Time: 6-7 hours (including cooking time for quinoa)
Vegan Sushi Grain Bowl with Avocado and Pickled Ginger
Experience the flavors of Japan in a plant-based twist on traditional sushi, without the rice! This grain bowl combines nutty quinoa with creamy avocado and tangy pickled ginger for a nutritious and delicious meal.
Ingredients:
– 1 cup cooked quinoa
– 1 ripe avocado, sliced
– 1/2 cup pickled ginger (homemade or store-bought)
– 1/4 cup chopped scallions
– 2 tablespoons soy sauce (make sure it’s vegan)
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Slice the avocado into thin pieces.
3. Divide cooked quinoa between bowls.
4. Top with sliced avocado, pickled ginger, and chopped scallions.
5. Drizzle soy sauce over the top and season with salt and pepper to taste.
6. Garnish with sesame seeds if desired.
Cooking Time: 15-20 minutes
Roasted Beet and Goat Cheese Barley Grain Bowl
This vibrant bowl combines the earthy sweetness of roasted beets with the tanginess of goat cheese, all nestled in a bed of nutty barley grain. Perfect for a healthy lunch or dinner, this recipe is easy to prepare and packed with flavor.
Ingredients:
– 2 large beets
– 1 cup barley grain
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup crumbled goat cheese
– Fresh thyme leaves, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Cook the barley grain according to package instructions. Drain and set aside.
4. In a large bowl, combine the roasted beets, cooked barley grain, crumbled goat cheese, and a drizzle of olive oil.
5. Season with salt and pepper to taste.
6. Garnish with fresh thyme leaves and serve.
Cooking Time: 55-60 minutes
Southwest Chicken and Black Quinoa Grain Bowl
This flavorful grain bowl combines juicy chicken, nutty black quinoa, and a tangy southwestern-inspired dressing for a healthy and satisfying meal. Perfect for a quick weeknight dinner or lunch on-the-go.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup black quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 tsp cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– 1 avocado, diced (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Grill or cook chicken breast until cooked through. Shred into bite-sized pieces.
3. In a small bowl, whisk together cumin, smoked paprika, salt, and pepper.
4. In a large bowl, combine cooked quinoa, shredded chicken, and dressing mixture.
5. Top with chopped cilantro, lime juice, and diced avocado (if using).
6. Serve immediately.
Cooking Time: 30-40 minutes
Japanese-Inspired Sesame Tuna and Soba Noodle Grain Bowl
This vibrant grain bowl is a harmonious blend of savory tuna, nutty soba noodles, and crunchy sesame seeds. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1/2 pound sashimi-grade tuna, cut into small pieces
– 1/4 cup soy sauce
– 2 tablespoons rice vinegar
– 2 tablespoons sesame oil
– 1 tablespoon honey
– 2 cloves garlic, minced
– 8 ounces soba noodles
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
– Scallions, thinly sliced (optional)
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, and garlic.
3. Add tuna pieces to the marinade and let it sit for 5-7 minutes.
4. Grill or pan-fry the tuna until cooked through, about 3-4 minutes per side.
5. In a large bowl, combine cooked soba noodles, toasted sesame seeds, and marinated tuna.
6. Season with salt and pepper to taste.
7. Garnish with thinly sliced scallions (if using).
8. Serve immediately.
Cooking Time: 15-20 minutes
Summary
Get ready to elevate your meal game with these 18 flavorful grain bowl recipes, perfect for every season! From Mediterranean-inspired quinoa bowls to spicy Korean BBQ beef and rice, there’s something for everyone. Enjoy the warm comfort of autumn harvest bowls with butternut squash and wild rice, or brighten up your day with a rainbow veggie and brown rice Buddha bowl. With options like teriyaki chicken and brown rice, Thai peanut tofu and quinoa, and vegan sushi grain bowls, you’ll never get bored. Plus, each recipe is easy to make and packed with nutritious ingredients. Try them out today!
