This vibrant Butternut Squash Buddha Bowl is a wholesome, plant-based meal that’s as nourishing as it is satisfying.
Packed with roasted Brussels sprouts, chickpeas, and quinoa, it delivers protein, fiber, and essential nutrients while keeping saturated fat low.
The creamy tahini-mustard dressing adds healthy fats and bold flavor, making it a balanced choice for everyday cooking.
Perfect for quick dinners or meal prep, this bowl fuels your body with clean energy.
Butternut Squash Buddha Bowl
Equipment
- 1 large mixing bowl
- 1 Baking sheet (lined with parchment or silicone mat)
- 1 Medium pot (for cooking quinoa)
- 1 Small Bowl (for dressing)
- 1 whisk or fork (for mixing dressing)
- 1 sharp knife (for chopping vegetables)
- 1 cutting board
Ingredients
For the Bowl:
- 1 lb 450 g butternut squash, peeled, seeded, and cubed (about 3 ½ cups)
- 1 lb 450 g Brussels sprouts, halved
- 1 ½ tbsp + 1 tsp lemon juice freshly squeezed
- ½ tsp garlic powder divided
- ¼ tsp salt
- Black pepper to taste
- 1 cup quinoa uncooked
- 1 can 15 oz / 425 g chickpeas, drained and rinsed
- 4 –5 cups kale stems removed and leaves torn
For the Dressing:
- ¼ cup tahini stirred before measuring
- 2 tbsp Dijon mustard
- 1 ½ tbsp maple syrup
- 1 tbsp lemon juice fresh
- 2 –4 tbsp water to thin
Instructions
- Prepare the Oven and Vegetables: Preheat your oven to 425°F (220°C) to get it nice and hot for roasting. While it’s heating, peel the butternut squash using a sharp vegetable peeler, cut it in half lengthwise, and scoop out the seeds with a spoon. Dice the flesh into evenly sized cubes (about 1-inch pieces) so they roast uniformly. Trim the tough ends off the Brussels sprouts, remove any wilted outer leaves, and slice each sprout in half. Place both the squash cubes and halved sprouts into a large mixing bowl.
- Season the Vegetables for Roasting: Add 1 ½ tablespoons of fresh lemon juice, ¼ teaspoon garlic powder, ¼ teaspoon salt, and a good sprinkle of freshly ground black pepper to the bowl of vegetables. Toss everything thoroughly using your hands or a spatula until the squash and sprouts are evenly coated. This light seasoning helps them caramelize in the oven and brings out their natural sweetness without the need for oil.
- Roast the Squash and Brussels Sprouts: Spread the seasoned vegetables in a single layer on a parchment-lined or silicone-lined baking sheet. Give them enough space so they roast instead of steam. Place the tray in the preheated oven and roast for about 35 minutes, stirring halfway through to ensure even browning. The vegetables should be tender inside and golden-brown on the edges when ready. If you want a deeper caramelization, you can broil them for 1–2 minutes at the end, keeping a close watch to avoid burning.
- Cook the Quinoa Fluffily: While the vegetables are roasting, rinse 1 cup of quinoa under cold running water using a fine-mesh strainer. This step removes the quinoa’s natural coating, called saponin, which can taste bitter. Transfer the rinsed quinoa to a medium pot and add 2 cups of water (or vegetable broth for extra flavor). Bring to a boil over medium-high heat, then reduce the heat to low, cover the pot, and let it simmer for 15 minutes. Once cooked, remove from heat and let it rest, covered, for 5 minutes before fluffing with a fork. This resting time ensures the grains stay light and fluffy.
- Season and Roast the Chickpeas: Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel to remove excess moisture—this helps them roast more evenly. Place them in a small bowl and season with 1 teaspoon lemon juice, ¼ teaspoon garlic powder, salt, and black pepper to taste. Spread the chickpeas on a small parchment-lined tray or add them to one corner of the baking sheet with the vegetables. Roast at 425°F (220°C) for about 15 minutes, stirring once halfway through. The chickpeas should become slightly crispy on the outside while remaining tender inside.
- Massage the Kale for Tenderness: While the oven is still doing its job, prepare the kale. Remove the tough stems and tear the leaves into bite-sized pieces. Place the kale in a large bowl and drizzle about 1 tablespoon of the dressing (you’ll prepare the dressing in the next step) over the leaves. Using your clean hands, gently massage the kale for 2–3 minutes. This process softens the leaves, reduces bitterness, and makes them much more pleasant to eat. You’ll notice the kale shrinking in volume and turning a darker green as it becomes tender.
- Make the Creamy Tahini Dressing: In a small mixing bowl, combine ¼ cup stirred tahini, 2 tablespoons Dijon mustard, 1 ½ tablespoons maple syrup, and 1 tablespoon fresh lemon juice. Whisk everything together until smooth and creamy. The mixture will be thick at first—this is normal. Slowly add 2–4 tablespoons of water, a little at a time, whisking continuously until you reach your desired consistency. For a thicker, more decadent dressing, stick to 2 tablespoons of water; for a lighter drizzle, add more. Taste and adjust if needed—extra lemon juice for brightness, a dash more mustard for tang, or more maple syrup for sweetness.
- Assemble the Buddha Bowls Beautifully: Now comes the fun part—building your bowls. Start by dividing the fluffy quinoa evenly among four serving bowls. Top each portion with a generous scoop of roasted butternut squash and Brussels sprouts, then add a handful of crispy chickpeas. Pile on some massaged kale for freshness and crunch. Finally, drizzle the creamy tahini dressing generously over the top. You can also sprinkle with toasted seeds or a pinch of red pepper flakes if you’d like an extra touch.
- Serve and Enjoy Immediately: Serve the bowls warm for maximum comfort and flavor. The combination of fluffy quinoa, caramelized vegetables, crispy chickpeas, and creamy dressing makes this dish deeply satisfying. It’s hearty enough to stand alone as a main course yet light and balanced, making it ideal for both lunch and dinner.
Notes
- Use evenly sized butternut squash cubes and Brussels sprout halves for uniform roasting.
- Roast vegetables until lightly caramelized for maximum sweetness and flavor.
- Chickpeas can be roasted separately or alongside vegetables depending on oven space.
- Massage the kale with a small amount of dressing to soften it and reduce bitterness.
- The tahini dressing can be made ahead and stored in the fridge for up to a week.
- Experiment with seasonings: smoked paprika, cumin, or chili flakes pair beautifully with roasted squash and chickpeas.
- For extra crunch, sprinkle toasted seeds or nuts on top before serving.
- Keep the dressing separate if preparing for meal prep to maintain freshness and texture.
Chef’s Secrets for Perfect Bowls
Achieving a perfectly balanced Buddha bowl is all about layering flavors and textures.
Roast vegetables until they are lightly caramelized to maximize sweetness and depth.
Massaging the kale with a small amount of dressing not only softens it but also helps it absorb more flavor, making each bite tender and delicious.
Use freshly squeezed lemon juice in both the veggies and dressing for brightness.
For an extra crunch, lightly toast the chickpeas before adding them to the bowl.
Finally, serving the dressing on top rather than mixing it in keeps textures distinct and visually appealing.
Serving Suggestions for Maximum Enjoyment
This bowl is ideal as a complete meal on its own, thanks to its protein-rich chickpeas, fiber-filled quinoa, and nutrient-dense vegetables.
Pair it with a light soup, such as roasted tomato or miso soup, for a more substantial lunch or dinner.
You can also top with extra seeds, nuts, or sprouts for added texture.
Drizzle a little extra dressing just before serving for creaminess, or serve with a wedge of lemon for those who love an extra tang.
It’s excellent for meal prep, and leftovers taste just as vibrant when reheated gently or served cold.
Storage Tips to Keep Fresh
Store leftover roasted vegetables, quinoa, and chickpeas separately in airtight containers in the refrigerator for up to 4 days.
The dressing should be stored in its own jar or container and shaken before serving, as tahini naturally thickens in the fridge.
When ready to enjoy leftovers, reheat the vegetables and quinoa gently in the oven or microwave to retain their texture, and toss the kale and dressing on top fresh.
For a grab-and-go meal, assemble the bowl in a mason jar with quinoa at the bottom, vegetables in the middle, and kale and dressing on top to keep everything fresh.
Frequently Asked Questions
1. Can I make this Buddha bowl ahead of time?
Yes! Roast the vegetables and chickpeas in advance, and cook the quinoa ahead as well. Store each component separately in the fridge, and assemble just before eating.
This ensures the kale stays fresh and the dressing retains its creamy texture.
2. Can I substitute other grains for quinoa?
Absolutely. Brown rice, farro, couscous, or millet all work well. Adjust cooking times as needed based on the grain’s instructions.
Quinoa is preferred for its high protein content and fluffy texture, but feel free to adapt to your pantry.
3. How can I make the tahini dressing thinner or thicker?
Adjust the consistency by gradually adding water, one tablespoon at a time, until desired thickness is reached.
For a richer dressing, use less water; for a lighter drizzle, add a bit more. Fresh lemon juice can also help thin it slightly while adding brightness.
4. Can I use frozen vegetables instead of fresh?
Yes, frozen butternut squash and Brussels sprouts can be used, but they may release more water while roasting.
Pat them dry and roast at a slightly higher temperature to achieve caramelization. Cooking times may vary slightly.
5. Is this recipe suitable for meal prep or batch cooking?
Definitely! The components hold up well in the fridge for several days, and the bowl can be easily scaled up to serve more people.
Keep dressing separate until serving to maintain freshness and texture. Assemble portions in individual containers for convenient grab-and-go meals.
