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10+ High-Protein Summer Grain Bowl Recipes
These grain bowls make it easy for you to enjoy summer produce while meeting your protein intake goals. You’ll get at least 15 grams of protein per serving from any of these nutritious recipes, thanks to lean proteins, whole grains and veggies. Plus, these healthy meals help you enjoy seasonal flavors with ingredients like herbs, avocado, cucumber and tomato. Recipes like our Chickpea Grain Bowl with Feta & Tomatoes or our Bibimbap-Inspired Veggie Bowls will help you feel full, satisfied and ready to tackle anything the day throws your way.
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This lemony salmon rice bowl is a fresh and satisfying meal that’s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It’s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch.
Sesame-Crusted Tuna Rice Bowls
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep and a medley of fresh and flavorful toppings. And the best part? It’s done in 30 minutes.
Bibimbap-Inspired Veggie Bowls
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls offer plenty of powerful anti-inflammatory benefits. This delicious combo delivers plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.
Roasted Broccoli & Kimchi Rice Bowl
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place.
Chickpea & Sweet Potato Grain Bowls
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum (a gluten-free ancient grain) is packed with fiber and essential nutrients that aid digestion and support gut health, and the deliciously tangy yogurt-based drizzle offers a probiotic boost.
Crispy Chicken Rice Bowl
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This crispy chicken rice bowl is a delightful dinner that combines crispy breaded chicken cutlets with brown rice and tender-crisp veggies. The refreshing mint sauce is the star of the dish, bringing a burst of cool, zesty freshness. We love the combination of cooked zucchini, fresh cabbage, cherry tomatoes and shredded carrot to finish the dish, but any combination of your favorite fresh or cooked vegetables will work.
Buffalo Cauliflower Grain Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
This Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein. It features a variety of fresh and colorful vegetables on a bed of precooked brown rice to keep prep speedy. Feel free to swap out the rice for another whole grain.
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.
Spinach Salad with Quinoa, Chicken & Fresh Berries
If you’re packing this grain bowl for work, combine the dressing ingredients in a small container. When you’re ready to eat, shake the dressing well, add it to the salad and toss. If you don’t have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwavable quinoa.
Sweet-and-Sour Chicken Bowls
Bone-in chicken thighs are pan-seared before being basted with sticky-sweet sauce and slow-cooked to fork-tender perfection. Sear the chicken thighs in batches to avoid overcrowding the pan and hindering browning. Though we swoon over the superiorly moist meat, the real magic lies within the sauce, which masters the balance of savory and sweet. For a burst of freshness, we add a simple cabbage slaw that rounds out the meal with a satisfying crunch. To get an extra dose of veggies, pair it with sugar snap or snow peas.
Kale & Chickpea Grain Bowls
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots, chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, which is key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
Pancetta, Tomato & Avocado Grain Bowls
These hearty breakfast grain bowls feature grilled avocado, poached eggs, candied pancetta, quinoa, watercress and cherry tomatoes for a blast of flavor. Packed with fiber and protein, this bowl will power you through your day.
Green Goddess Farro Bowl
Farro and vegetables with a thick green goddess dressing pack this grain bowl with plenty of flavor. Finish it off with chicken, or use white beans as a plant-based protein alternative. (To make this bowl completely vegetarian, omit the anchovy paste from the dressing.) If you can’t find fava beans, try thawed frozen lima beans or edamame in their place.
Black Bean–Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
