A grain bowl is really just a salad, with vegetables, greens and grains, as well as a protein choice. It is a full and balanced meal, and a great way to use leftover grains and whatever vegetables you have on hand. 

This is a framework recipe. Use whatever grain, green, roasting vegetables, seasonings and protein you would like. 


Greens - 8 oz (spinach, arugula, kale, lettuce) Whole-Grain - 1 cup, dry (rice, quinoa, farro or other) OR ½ box/8 oz pasta Protein - 1 lb/16 oz (chicken, fish, canned fish, ground chicken/beef/turkey, beans, tofu, tempeh)* Vegetables - 1 lb/16 oz (pepper, zucchini, carrots, tomatoes, onions, mushrooms, okra, eggplant, or any non-starchy vegetable)* Dressing - ~ ½ cup Salt - to taste Pepper - to taste Oil - 1 Tablespoon olive, canola, avocado, sesame, peanut for Roasting* Seasoning - 1 teaspoon dried herbs of choice (ground cumin, Italian seasoning, paprika, Badia complete, etc) for Roasting*


Step 1
If using the oven, preheat to 400 degrees Fahrenheit.
Step 2
Wash all produce. Chop lettuce if using.
Step 3
Cook grain according to instructions.
Step 4
Cook raw protein on the stove or in the oven. If using canned beans, rinse. If using canned fish or chicken, strain.
Step 5
Chop vegetables into bite sized pieces, removing stem/ seeds; roast or sauté if desired.
Step 6
If using a homemade dressing, combine dressing ingredients in a bowl or jar, and mix or shake well.
Step 7
Combine all ingredients including dressing in a bowl. Mix to coat everything with dressing.
Step 8
Seasons with salt and pepper to taste.


Roasting version

  • Follow instructions 1-4. For step 5 follow below:
    • Chop vegetables into bite-size pieces. 
    • If roasting protein with vegetables, strain beans or chop raw fish/chicken into 1" cubes or strain canned protein. You can also cook protein on the stove and only roast vegetables instead. 
    • Combine vegetables and protein onto a sheet pan. Pour 1 Tablespoon oil over the vegetables and protein. Sprinkle evenly with ½ teaspoon table salt (1 teaspoon kosher salt), 1 teaspoon of seasoning of your choice, black pepper to taste. 
    • Mix vegetables and protein with your hands to coat everything with oil and seasoning. 
    • Roast for 30 minutes or until protein is fully cooked. 
    • Follow steps 6-7 as usual. 

Quick Grain Bowl:

  • If you're in a hurry, but still want a balanced meal, here are some suggestions:
  • Used canned protein like fish, chicken, or beans instead of cooking raw.
  • Use vegetables that don't have to be cooked like tomatoes, cucumber, frozen corn, mushrooms, etc.
  • Pre-cook the grain ahead of time, so all you have to do is make the dressing and toss everything together!

Mustard Vinaigrette Dressing:

  • Oil - ¼ cup olive oil or other of choice
  • Vinegar - 2 Tablespoons red wine, apple cider, white wine, balsamic, OR lemon juice
  • Mustard - 1 Tablespoon dijon (optional)
  • Garlic - 1 clove, minced or ½ teaspoon garlic powder (optional)

Lemony Dressing

  • Garlic - 1-3 cloves, minced (or ½-1 teaspoon powdered)
  • Oil - ¼ cup olive oil
  • Lemon - 1 large lemon OR lime
  • Salt - ¾ teaspoon
  • Pepper - to taste

How to cook your protein of choice:

*Nutrition facts are based on the use of spinach, brown rice, chicken breast (skinless) and heart healthy dressing.

Nutrition Information