Simple Grain Bowl (Printable version)

Customizable grain bowl with your choice of base, protein, and vibrant toppings for a satisfying meal.

# What You'll Need:

→ Base

01 - 1 cup uncooked brown rice
02 - 1 cup uncooked quinoa
03 - 1 cup uncooked farro

→ Proteins

04 - 2 cups cooked chickpeas
05 - 2 cups cooked grilled chicken breast, diced
06 - 2 cups firm tofu, cubed and pan-seared
07 - 2 cups cooked shrimp

→ Toppings

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1 cup shredded carrots
11 - 1 avocado, sliced
12 - 1/4 cup red onion, thinly sliced
13 - 1/4 cup feta cheese, crumbled
14 - 1/4 cup toasted pumpkin seeds
15 - 2 tablespoons chopped fresh herbs

→ Dressing

16 - 3 tablespoons olive oil
17 - 1 tablespoon lemon juice
18 - 1 tablespoon apple cider vinegar
19 - 1 teaspoon Dijon mustard
20 - 1 clove garlic, minced
21 - Salt and pepper to taste

# How to Make:

01 - Cook your chosen grain according to package instructions. Set aside to cool slightly.
02 - Prepare your chosen protein or combination as needed by grilling, pan-searing, or using pre-cooked options.
03 - Whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified.
04 - Arrange cooked grain in bowls. Top each with your choice of protein, vegetables, avocado, red onion, feta cheese if desired, pumpkin seeds, and fresh herbs.
05 - Drizzle with dressing immediately before serving to maintain texture and freshness.

# Expert Advice:

01 -
  • It feels indulgent and healthy at the same time, like you're treating yourself while nourishing your body.
  • You can build it exactly how you're feeling that day, swapping proteins and vegetables without needing a whole new recipe.
  • Meal prep becomes genuinely enjoyable because every bowl tastes different even when made in batches.
02 -
  • Let your grain cool slightly before assembling or the avocado will turn to mush and the whole bowl will feel warm and sad instead of bright and crisp.
  • Make the dressing separate from the bowl—if you dress everything ahead of time, the vegetables will weep and the crunch disappears by lunchtime.
03 -
  • Toast your pumpkin seeds yourself in a dry pan for two minutes if you have time—the difference between store-bought and freshly toasted is genuinely noticeable and worth the tiny effort.
  • Cook your grains in vegetable or chicken broth instead of plain water and you've already flavored half the bowl without any real work.
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