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: 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: 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