23 Healthy Grain Bowls That Make A Satisfying Meal

In these energizing grain bowls, 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

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.

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.

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.

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.

Add dressing Try our lemon-tahini dressing or spicy nutty dressing.

Need inspiration? Here are grain bowl recipes we love.

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. The collection of components brings texture, colour and freshness to the party. The green chili paste in the dressing, a simple Middle Eastern shatta, is particularly effective, with its vibrant heat offering a welcome contrast. Get our roasted winter squash with fermented grains 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.

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.

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.

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.

Hoisin Chicken Rice Bowl

Keep the week going with another healthy bowl. Today, it’s 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.

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.

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.

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.

Pearl Couscous And Roasted Greens Salad

"Mediterranean flavours are a go-to in my kitchen. Earthy spices such as za’atar and cumin add such a magical touch and are wonderful when paired with grains." Get Diala Canelo's Pearl Couscous and Roasted Green salad recipe.

Farro, Kale And Apple Salad

"Farro is a highly versatile grain, and for all the right reasons: You can use it in soups and risotto, and in hearty bowls and grain salads. 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. 

Cauliflower Farro Bowl

Loaded with lentils, mint, apricots and tahini, this cauliflower farro bowl will disappear in record time. 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 here. 

Grains for all your bowl needs

Buckwheat

Brown Rice

Quinoa

Black Rice

Bulgur

Farro

Pearl Barley

Freekeh

Pearl Couscous

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