14 Protein-Packed Grain Bowl Recipes

The recent meal-in-a-bowl foodie trend is here to stay. If you love the ease of assembling salads but are craving something a little heartier, grain bowls are for you. By combining a grain, protein, fresh produce, and nuts or seeds for crunch, these recipes are packed with nutritious ingredients that will keep you feeling full for hours. The best part? They're super-easy to prep ahead of time: You can get a head start on dinner by cooking the grains (quinoa, rice, bulgur wheat, and more) up to three days in advance. Let cool, then place in a container, cover, and refrigerate.

RELATED: 16 Creative Quinoa Recipes

Try this recipe: Double Chocolate Coconut Bowl

Oatmeal already provides a heart-healthy start to the day, but with the addition of coconut, this dish also offers up a hearty serving of good fats as well.

Ingredients: Coconut milk, raw cacao powder, maple syrup, salt, old-fashioned oats, unsweetened coconut flakes, sliced almonds, cacao nibs

Calories: 349

Try this recipe: Quinoa Rancheros Bowl

Quinoa is more than just a healthy source of protein, it's also full of fiber and iron. Mix it with eggs, salsa and avocado for a super-flavorful breakfast you'll want to eat all year round. 

Ingredients: quinoa, avocado oil, salt, black pepper, eggs, salsa, radish, avocado, sliced, cheddar

Calories: 395

Try this recipe: 8-Grain Cereal With Spiced Fruit

With a jolt of flavor from orange zest and spices like ginger and cinnamon, this isn't the usual boring hot cereal. 

Ingredients: 8-grain hot cereal, unsweetened almond milk, salt, unsalted butter, pear, dried cranberries, raw honey, orange zest, cinnamon, ground ginger, nutmeg, pecans

Calories: 420

Try this recipe: Crispy Farro and Shrimp Stir-Fry

Farro is an ancient form of wheat that fed Roman soldiers. It's packed with fiber, protein, and iron.

Ingredients: Farro, low-sodium soy sauce, honey, unseasoned rice vinegar, cornstarch, minced garlic, grapeseed oil, broccoli florets, orange bell pepper, red onion, shrimp, scallions

Calories: 399

Try this recipe: Warm Quinoa With Wilted Kale and Avocado

Fuel up! Quinoa—technically a seed, not a grain—is one of very few plants that are complete proteins.

Ingredients: Balsamic vinegar, low-sodium vegetable broth, kosher salt, black pepper, quinoa, grapeseed oil, cherry tomatoes, lacinto kale, almonds, goat cheese, avocado

Calories: 414

Try this recipe: Wild and Brown Rice With Pork and Apple

It's time to rethink rice. Wild rice, a semi-aquatic grass, is rich in antioxidants and minerals like magnesium, phosphorus, and zinc.

Ingredients: Whole-grain brown and wild rice mix, kosher salt, black pepper, pork tenderloin, grapeseed oil, cremini mushrooms, green apple, fresh sage, baby spinach, walnuts, cider vinegar

Calories: 236

Try this recipe: Lemony Tabbouleh With Rotisserie Chicken

Feel free to swap in smoked wild salmon or trout for the chicken if you prefer.

Ingredients: Bulgur wheat, extra-virgin olive oil, lemon zest, lemon juice, black pepper, kosher salt, tomato, English cucumber, fresh flat-leaf parsley, scallions, fresh mint, chicken breasts, pine nuts

Calories: 329

Try this recipe: Creamy Polenta with Ratatouille

Nutrition-rich polenta is a dish made from coarsely ground cornmeal, aka grits.

Ingredients: Whole milk, low-sodium chicken broth, kosher salt, black pepper, stone-ground grits, Parmesan cheese, olive oil, shallots, zucchini, eggplant, chickpeas, tomatoes

Calories: 373

Try this recipe: Tropical Breakfast Bowl

Grain bowls don't have to be savory! This version, made with millet, gets its sweetness from coconut milk, maple syrup, and fresh fruits like banana and mango. 

Ingredients: Water, kosher salt, black pepper, ground ginger, uncooked millet, coconut milk, banana, mango, maple syrup, unsweetened coconut flakes, pistachios

Calories: 485

Try this recipe: Salmon Grain Bowl

Don’t get us wrong, we love a simple PB&J, but sometimes you need to step up your desk lunch. Case in point: This salmon and veggie grain bowl that’s loaded with omega-3s, manganese, and fiber. A grain bowl that’s brimming with superfoods for under 400 calories? Sold.

Ingredients: Brown rice, flaked canned wild salmon, kosher salt, asparagus, oyster mushrooms, garlic, ginger, grapeseed oil, sesame oil, shredded carrot, unseasoned rice vinegar, honey, cucumbers, avocado oil, seaweed sheet

Calories: 444

Try this recipe: Steak and Toasted Farro Bowl

This veggie grain bowl includes a smart 3-ounce portion of lean flank steak for a protein-packed meal that will leave you feeling just the right amount of full. Digestion-friendly farro and veggies like lettuce, zucchini, and roasted peppers ensure you get your greens (and reds!) in too.

Ingredients: Romaine, toasted farro, grilled flank steak, grilled zucchini, jarred roasted red bell peppers, grilled onion, feta cheese, red wine vinaigrette (red wine vinegar, lemon juice, Dijon mustard, extra-virgin olive oil, kosher salt, black pepper)

Calories: 457

Try this recipe: Forbidden Rice Bowl

This healthier alternative to fried rice is as Instagram-worthy as it is delicious. Pair forbidden rice with Asian-inspired ingredients like probiotic-rich kimchi and low-calorie bean sprouts. A hard-boiled egg and extra veggies (think: kale, carrots, scallions) deliver protein and vitamins as well.

Ingredients: Soy sauce, rice vinegar, peanut oil, toasted sesame oil, black rice, kale, kimchi, bean sprouts, carrots, egg, scallion, peanuts

Calories: 463

Try this recipe: Superfood Grain Bowl

This grain bowl is proof that a vegetarian meal can keep you full for hours. The quinoa base and hard boiled egg provide a healthy dose of protein, while a creamy buttermilk herb dressing proves the perfect drizzle for vitamin-rich produce like tomatoes, corn, green beans, and avocado.

Ingredients: Quinoa, green beans, corn, cherry tomatoes, avocado, egg, salt, pepper, buttermilk, olive oil mayonnaise, chives, lemon juice, parsley, honey

Calories: 359

Try this recipe: Tuscan Barley Salad

Swap white rice for this flavorful grain salad made with fiber-rich barley and bright fruits and veggies. Refreshing citrus packs a vitamin C punch, while crunchy fennel and savory sun-dried tomatoes complete the gut-friendly side dish.

Ingredients: Walnuts, fennel, orange, olive oil, salt, barley, sun-dried tomatoes

Calories: 380