Looking for quick ways to hit your daily protein and fiber targets? These grain bowl recipes are healthy, cooling, and satisfying, and weigh in at 20-30 grams of protein and 8-10 grams of fiber per bowl.
If you’re committed to increasing your protein and fiber intake this summer, and/or are a little tired of green salads with grilled chicken for lunch, we’ve got you.
Although no one questions the nutritional prowess of leafy greens, whole grains are a formidable alternative for fiber, vitamins, minerals, and macros, including protein.
Plus, they’re ultra-versatile, easy to throw together on a weekday or prep on a weekend, and make a super-satisfying lunch that sticks with you.
Here, we’re sharing three of our favorite cool summer grain bowl recipes you can customize for a perfect high-protein, high-fiber summer lunch.
The Anatomy of a Grain Bowl
Grain bowls follow the same principle as any bowl food, but if high-fiber, high-protein is your goal, you’ll want to select your grains accordingly.
Start with a base of high-protein, high-fiber grains.
There are loads of traditional grains to choose from, including:
- Amaranth: 9.4 grams of protein and 5.1 grams of fiber per cup
- Quinoa: 9.1 grams of protein and 5.1 grams of fiber per cup
- Wild rice: 6.5 grams of protein and 2.9 grams of fiber per cup
- Whole-grain pasta: 5.6 grams of protein, 4.4 grams of fiber, and per cup
- For a gluten-free version, try chickpea or lentil pastas. Though not a grain, they are higher in protein and fiber than 100% rice pastas.
- Millet: 6.1 grams of protein and 2.2 grams of fiber per cup
- Bulgur: 3 grams of protein and 4.5 grams of fiber per cup
- Sub quinoa for gluten-free
- Farro: 6 grams of protein and 7 grams of fiber per cup
Chef’s tips for cooking whole grains fast
Some whole grains, like quinoa, cook quickly, while others, like wild rice or bulgur, take longer.
Here are a few ways to decrease cook times:
- Use an InstantPot. These can shave up to 10 minutes off cooking time for some whole grains, and always produce a perfectly fluffy result.
- Soak grains overnight. Soaking naturally reduces the phytic acid in whole grains, making them more digestible. It also rehydrates them, significantly reducing cooking time. The only downside is soaked grains are sometimes more mushy. You can avoid this by reducing the amount of cooking water by about a quarter cup.
- Add boiling water, stock, or broth (pilaf-style). Adding a hot liquid rather than a cold one to grains speeds up cooking time by several minutes and produces a more separated end product.
For quick lunches, I recommend batch-cooking your grains the night before or on the weekend. That way, they’re cooled and ready when you need them.
A gut health bonus: cooked and cooled grains, even when gently reheated, contain resistant starch, a type of prebiotic that feeds healthy gut microbes.
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Add a Healthy Portion of Protein
When combined with a high-protein grain and other ingredients like nuts, seeds, cheese, and veggies, 3-4 ounces of animal protein will usually get you to that 30-gram target.
Plant-based proteins, like beans, legumes, tofu, seeds, nuts, fake meats, and tempeh, may require a larger serving, so check labels and adjust as needed.
Omnivores may also wish to combine plants with animal protein for added fiber and nutrients.
Pile on the Veggies & Toppings
There is no better source of soluble, insoluble, and prebiotic fiber than fruits and vegetables, so pile them on!
Fruit-based salsas are also a nice addition for sweetness, flavor, and spice.
Other healthy toppings include:
- Microgreens
- Sprouts
- Seeds, like pumpkin, sunflower, sesame, or hemp
- Nuts, like toasted almonds, pistachios, Brazil nuts, peanuts, and cashews
- Roasted chickpeas or edamame
- Feta cheese
- Goat cheese
- Plant-based cheeses
- Crunched up corn or grain-free chips
- Crunched up crackers
- Salsas
- Dried fruits
- Pico de gallo
Sauce It Up
For a summer grain bowl, a punchy dressing is a must.
For best results, dress the grains when they’re warm, as they’ll absorb the dressing better (but it’s OK to dress them cold too).
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3 Summer Grain Bowl Recipes for Easy Lunches
Now that you have the anatomy down, here are three simple summer grain bowl recipes you can make and enjoy for lunch or dinner, all summer long.
We recommend combining all the ingredients with the dressing to ensure everything is marinated and gets maximum flavor.
However, if you prefer a deconstructed bowl, you can layer the ingredients in a mason jar for portable lunches and keep the sauce or dressing on the side, or just plate it however you like if you’re eating at home.
We’ve also included substitutions to make these bowls gluten-free, dairy-free, and vegan, and mostly allergen-free, but adjust as needed for your unique dietary needs.
1: Caprese Summer Grain Bowl With Sundried Tomatoes, Farro, & Pesto Drizzle
If you’re in a hurry (and love Italian), this is the grain bowl for you.
Packed with fiber-rich artichokes, sundried tomatoes, and hearty farro layered in with your choice of Buffalo mozzarella, vegan cheese, tofu, and/or chicken with a simple pesto drizzle, this bowl is fast, ultra-savory, and one you’ll want to enjoy on repeat.
Serves 4 (great for sharing or batching)
Bowl Ingredients:
- 4 cups cooked farro
- 1/2 cup sundried tomatoes (note: you can also use 1-2 cups of fresh cherry tomatoes if you prefer)
- 1 can artichoke hearts, quartered
- 1 cup arugula, spinach, or shredded kale
- 8 ounces fresh mini mozzarella balls, sliced in half OR 1 cup vegan mozzarella cheese
- 2 cups cubed grilled or poached chicken breast or marinated tofu or chicken alternative
Pesto Drizzle Ingredients:
- 1/4 cup pesto (store-bought or homemade)
- Juice of 1 lemon
- Fresh cracked black pepper
- A drizzle of balsamic vinegar or glaze
How to Make
- In a large bowl, combine cooked farro with sun dried (or fresh) tomatoes, artichoke hearts, arugula, spinach, or shredded kale, mozzarella balls or vegan mozzarella, and chicken or tofu.
- Make the pesto drizzle by combining pesto with lemon juice, and a drizzle of balsamic. It should be runny.
- Pour the pesto drizzle onto the bowl ingredients, and stir to combine.
- Divide into containers and let cool, then refrigerate until ready to eat!
- If eating right away, pile it on a plate, add a little extra balsamic and pesto on top (if desired), and enjoy.
This recipe provides approximately 38 grams of protein and 11 grams of fiber per serving, varying slightly depending on the type of protein you use.
Read more: Comfort Food & Conscious Choices
2: Lebanese Grain Bowl With Quinoa Or Bulghur and Minty Tahini Dressing
If you love Lebanese food, this grain bowl will speak to your heart!
Traditional bulgur or quinoa create a nutrient-dense bed for marinated chickpeas, tomatoes, onions, parsley, roasted bell peppers, and olives all finished off with a minty tahini dressing.
It feels like an exotic summertime retreat in a bowl\
Serves 4
Bowl Ingredients:
- 4 cups cooked bulghur, quinoa, or amaranth
- 2 cups marinated chickpeas (you can find these in stores, or marinate your own in your favorite vinaigrette overnight)
- 16 ounces spiced cooked meatballs or veggie meatballs, ground beef or lamb, kibbeh, falafel, cooked lentils, or grilled chicken (4 oz per serving)
- 1 cup halved cherry tomatoes or chopped tomatoes
- 1 small red onion, small dice
- 1 cup fresh parsley, rough chop
- 1/2 cup diced pickled beets (optional)
- 6 red radishes, sliced thin
- 3-4 roasted red peppers (buy them jarred or use fresh, whatever’s most convenient)
- 1/4 cup of green olives, or your favorite olive
Minty Tahini Dressing Ingredients:
- 1/4 cup tahini
- 3 tablespoons lemon juice
- 3 tablespoons fresh mint, torn
- 1-2 cloves garlic (to taste)
- A drizzle of honey (about 1-2 teaspoons)
- Salt and pepper, to taste
How to Make
- In a large bowl, combine the bulgur or quinoa with all the other bowl ingredients.
- Make the dressing by combining all the ingredients in a blender and blending until smooth. Test for seasoning, and add salt, pepper, or more honey as desired.
- Pour the minty tahini dressing onto the bowl ingredients and gently stir to combine.
- Portion out into mason jars or your favorite lunch storage containers, and keep refrigerated until you’re ready to eat.
This bowl packs approximately 30 grams of protein and 11 grams of fiber, with slightly more or less protein or fiber depending on the protein source and grain you choose (see previous section for protein and fiber macros for bulgur, quinoa, and amaranth).
Note that prepared falafels and veggie meatballs vary significantly in the amount of protein they contain, so it’s hard to provide an accurate macro count.
For reference, this bowl provides approximately 10 grams of protein with all the ingredients except an additional meat or vegetarian protein source (includes the chickpeas). Add that to the amount of protein in the veggie meatball or falafel of your choice, and you’ll have an accurate macro count (these will also up the fiber content, which is 11 grams).
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3: Salmon Wild Rice Bowl With Pickled Cukes, Feta, Nori, & Citrus Ginger Dressing
This bowl is a nod to the Pacific Northwest, where people have been eating salmon and wild rice before “bowls” were even a trend.
The ingredients are clean, simple, and fresh and can be customized for convenience and accessibility.
Serves 4
Bowl Ingredients:
- 16 ounces cooked wild-caught salmon, canned salmon, or smoked salmon (4 ounces per serving), flaked or cut into bite-size chunks, or your favorite vegan alternative
- 4 cups cooked wild rice
- 1 cup quick-pickled cucumbers
- To pickle, first julienne or matchstick the cucumbers and place in a small bowl. Add a splash of apple cider or rice wine vinegar, a generous pinch of dried dill, and a good pinch of salt, and let marinate for 10 minutes.
- 1 cup julienned or matchstick carrots
- Left over roasted sweet potatoes are a great substitute
- 4-6 green onions, sliced
- 2-4 ounces of your favorite traditional or vegan feta cheese, crumbled
- A few sheets of torn salted or teriyaki seaweed snacks (add these right before eating)
- A smattering of toasted sesame seeds
- Optional: 1 avocado (1/4 avocado per serving), diced (add right before serving)
Citrus Ginger Dressing Ingredients:
- The juice of 1 lemon
- The juice of 1 lime
- The juice of 1 large orange
- The zest of 1 large orange
- 1 tablespoon freshly grated ginger
- 1 teaspoon soy sauce or gluten-free tamari
- 1 tablespoons maple syrup or honey
- 1 tablespoon toasted sesame oil
- A pinch of cayenne or red pepper flakes (optional for heat)
How to Make:
- Combine all the bowl ingredients in a large bowl, except the avocado and nori.
- Make the dressing by combining all ingredients in a blender and blending until smooth. Taste, and adjust seasonings with more soy sauce or tamari, sweetener, and cayenne or red pepper flakes as desired.
- Pour dressing onto the bowl ingredients, and gently toss to combine.
- Divide into mason jars or lunch storage containers, and refrigerate until ready to eat.
- Just before serving, add torn seaweed snacks and avocado as a finishing touch.
This recipe gives you approximately 39 grams of protein and 8 grams of fiber per serving, provided salmon is your protein choice.
Looking For More Healthy Summertimes Recipes?
We’ve got all sorts of deliciousness to share and savor!
- Our Favorite No-Cook Summer Recipes
- 3 Flavor-Packed Recipes You Won’t Believe Are Vegan
- 3 Iced Latte Recipes For Hot Summer Days
- Celebrate The First Day Of Spring – Green Juice Recipes
- 3 Meatless Recipes You Should Try This Summer
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