25+ Flavorful Summer Grain Bowl Recipes You’ll Want to Eat on Repeat

As the temperature rises and fresh produce floods the markets, summer is the perfect time to enjoy light, flavorful, and nutrient-packed meals—and nothing checks all the boxes like a grain bowl.

With endless combinations of whole grains, vibrant veggies, lean proteins, and zesty dressings, grain bowls are the ultimate warm-weather meal: easy to prep, endlessly customizable, and ideal for lunch, dinner, or even picnic spreads.

Whether you’re in the mood for Mediterranean flavors, smoky barbecue vibes, or refreshing tropical ingredients, this roundup of 25+ summer grain bowl recipes has something to satisfy every craving.

Each bowl is crafted to be nourishing, delicious, and refreshingly simple—perfect for fueling your summer adventures while keeping things fresh in the kitchen.

25+ Flavorful Summer Grain Bowl Recipes You’ll Want to Eat on Repeat

Grain bowls aren’t just a trend—they’re a practical, delicious way to eat well without overthinking every meal.

With this list of 25+ summer grain bowl recipes, you now have a season’s worth of inspiration that celebrates summer’s best ingredients while keeping things wholesome and exciting.

Whether you’re grilling on the weekend, meal prepping for the week, or throwing together a quick dinner after a long beach day, these bowls have your back.

So grab your favorite grain, mix in those seasonal veggies, drizzle on a bold dressing, and dig into a bowlful of summer.

Mediterranean Quinoa Summer Bowl

Bright, refreshing, and packed with Mediterranean flavors, this grain bowl combines protein-rich quinoa with crunchy veggies, creamy feta, and a zesty lemon-oregano vinaigrette.

It’s a perfect make-ahead meal for hot summer days and picnics.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/3 cup feta cheese, crumbled
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes or until quinoa is fluffy. Let cool.
2. In a large bowl, combine cooled quinoa, cherry tomatoes, cucumber, red onion, olives, feta, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Pour the vinaigrette over the quinoa mixture and toss gently to combine.
5. Chill for at least 20 minutes before serving to let flavors meld.

This bowl is ideal for those sweltering days when cooking needs to be minimal but satisfaction is a must.

It’s energizing, keeps well in the fridge, and travels beautifully—whether you’re off to work, the beach, or a weekend cookout.

Southwest Brown Rice & Corn Bowl

This hearty, colorful bowl brings together bold southwestern flavors and fresh summer produce.

Brown rice forms the base, while grilled corn, black beans, avocado, and a chipotle-lime crema take it over the top.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup grilled corn kernels (fresh or frozen)
• 1/2 cup canned black beans, drained and rinsed
• 1/2 red bell pepper, chopped
• 1/2 avocado, sliced
• 2 tablespoons chopped cilantro
• 2 tablespoons sour cream or Greek yogurt
• 1 teaspoon chipotle in adobo, minced
• Juice of 1/2 lime
• Salt and pepper to taste

Instructions:

1. In a bowl, layer cooked brown rice, grilled corn, black beans, red bell pepper, and avocado.
2. In a small bowl, stir together sour cream, chipotle, lime juice, and a pinch of salt to make the crema.
3. Drizzle the chipotle-lime crema over the grain bowl.
4. Sprinkle chopped cilantro on top and serve immediately or refrigerate for up to 2 days.

This bowl delivers a satisfying mix of textures and a smoky kick that screams summer BBQ season.

It’s nourishing, satisfying, and flexible—you can add grilled chicken, swap in cotija cheese, or make it vegan with a cashew-based crema.

Tropical Farro & Mango Bowl

A sweet and savory delight, this tropical-inspired grain bowl pairs nutty farro with juicy mango, fresh herbs, crunchy cashews, and a tangy coconut-lime dressing.

It’s a vacation in a bowl—perfect for alfresco dining.

Ingredients:

• 1 cup cooked farro
• 1 ripe mango, peeled and diced
• 1/2 red bell pepper, diced
• 1/4 cup shredded carrot
• 2 tablespoons chopped mint or cilantro
• 2 tablespoons chopped roasted cashews
• 2 tablespoons coconut milk
• Juice of 1 lime
• 1 teaspoon honey or agave
• Pinch of sea salt

Instructions:

1. In a large bowl, mix farro, mango, bell pepper, carrot, herbs, and cashews.
2. In a small bowl, whisk together coconut milk, lime juice, honey, and sea salt to make the dressing.
3. Pour dressing over the bowl and toss gently to combine.
4. Serve immediately or refrigerate for 30 minutes to enhance the tropical flavors.

This bowl is a refreshing departure from the usual savory grain bowls, offering a unique mix of sweet and tangy flavors with a creamy tropical twist.

It’s especially great as a light lunch or a side dish for grilled seafood or tofu.

Grilled Veggie & Freekeh Power Bowl

A hearty and nutrient-packed grain bowl featuring freekeh, a whole grain with a smoky flavor, paired with grilled summer vegetables and a lemon-tahini dressing.

It’s perfect for a filling, yet light, summer meal.

Ingredients:

• 1 cup freekeh, cooked
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 red onion, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon water
• 1 teaspoon maple syrup
• 2 tablespoons chopped fresh basil

Instructions:

1. Preheat the grill to medium-high heat. Toss zucchini, bell pepper, and red onion with olive oil, salt, and pepper.
2. Grill vegetables for 5-7 minutes per side, until charred and tender.
3. In a small bowl, whisk together tahini, lemon juice, water, and maple syrup to make the dressing.
4. To assemble, place cooked freekeh in a bowl and top with grilled vegetables.
5. Drizzle with the lemon-tahini dressing and sprinkle with fresh basil.

This bowl combines the rich, smoky flavor of grilled veggies with the nutty, chewy texture of freekeh.

The creamy tahini dressing ties everything together and makes it a delicious and wholesome meal. Perfect for meal prepping or a laid-back outdoor dinner.

Chickpea & Cucumber Couscous Bowl

This light and refreshing couscous bowl is brimming with fresh veggies, creamy chickpeas, and a tangy yogurt dressing.

It’s an easy-to-make, healthy meal that’s ideal for hot summer days when you want something cooling and satisfying.

Ingredients:

• 1 cup couscous
• 1 cup canned chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons fresh dill, chopped
• 1/4 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Prepare couscous according to package directions. Once cooked, fluff with a fork and let cool slightly.
2. In a large bowl, combine couscous, chickpeas, cucumber, cherry tomatoes, and dill.
3. In a small bowl, mix together Greek yogurt, lemon juice, olive oil, salt, and pepper to make the dressing.
4. Pour the dressing over the couscous mixture and toss gently to combine.
5. Chill for 15 minutes before serving for the best flavor.

This bowl is the definition of refreshing summer comfort food—light, creamy, and full of flavor.

The cool cucumber and tangy yogurt create a perfect contrast to the hearty chickpeas, while the couscous adds a delightful texture.

Spicy Soba Noodle & Edamame Bowl

This Asian-inspired grain bowl features soba noodles, crunchy edamame, and a spicy sesame dressing that packs a punch.

The combination of noodles and protein-rich edamame makes for a filling, yet light meal ideal for warm evenings.

Ingredients:

• 2 cups cooked soba noodles
• 1 cup edamame, cooked and shelled
• 1/2 avocado, sliced
• 1/4 cup shredded carrots
• 2 tablespoons sesame seeds
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon chili paste (or sriracha)
• 1 teaspoon honey
• 1 tablespoon chopped green onions

Instructions:

1. Cook soba noodles according to package instructions. Drain and rinse under cold water to stop the cooking process.
2. In a bowl, combine the cooked soba noodles, edamame, avocado, carrots, and sesame seeds.
3. In a separate bowl, whisk together soy sauce, rice vinegar, sesame oil, chili paste, and honey to make the dressing.
4. Drizzle the spicy dressing over the bowl and toss everything gently to combine.
5. Garnish with chopped green onions and extra sesame seeds.

This bold, spicy bowl delivers a satisfying kick from the chili paste while balancing the richness of the avocado and the crunchiness of the edamame.

It’s the perfect dish when you’re craving something flavorful, but light and refreshing at the same time.

Lemon & Herb Barley Salad Bowl

This light, herby barley bowl is packed with fresh greens, a bright lemon dressing, and a blend of flavors that are both satisfying and refreshing.

Barley’s chewy texture pairs perfectly with the crisp veggies for a hearty yet fresh summer dish.

Ingredients:

• 1 cup cooked barley
• 1 cup arugula or mixed greens
• 1/2 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons fresh basil, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked barley, arugula, cucumber, tomatoes, red onion, and basil.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper to make the dressing.
3. Drizzle the dressing over the barley salad and toss to coat everything evenly.
4. Serve immediately, or chill for 15-20 minutes to allow the flavors to meld.

This bowl is all about freshness—perfect for a light lunch or as a side dish at a summer BBQ.

The lemon and herb dressing brightens up the barley, and the veggies provide a crisp contrast to the chewy grain, making it both satisfying and refreshing.

BBQ Chicken & Sweet Potato Quinoa Bowl

For a smoky and filling option, this BBQ chicken and sweet potato quinoa bowl brings together tender chicken, roasted sweet potatoes, and quinoa, all drizzled with a tangy BBQ sauce.

It’s a comforting yet light option for dinner.

Ingredients:

• 1 cup cooked quinoa
• 1 medium sweet potato, peeled and cubed
• 2 boneless, skinless chicken breasts
• 1/4 cup BBQ sauce (your favorite brand)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro, chopped for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper, then roast for 20-25 minutes, flipping halfway through.
2. While the sweet potatoes are roasting, grill or pan-sear the chicken breasts over medium heat until cooked through, about 6-7 minutes per side. Brush the chicken with BBQ sauce during the last few minutes of cooking.
3. In a large bowl, layer the cooked quinoa, roasted sweet potatoes, and sliced BBQ chicken.
4. Garnish with fresh cilantro and a drizzle of extra BBQ sauce if desired.

This grain bowl is perfect for when you’re craving something hearty but still want to keep it fresh for summer.

The balance of smoky BBQ chicken, sweet roasted potatoes, and nutty quinoa makes it a perfect meal for a family gathering or meal prep.

Spicy Mango & Black Rice Bowl

Combining the bold flavors of black rice with the sweetness of mango and the heat of jalapeño, this colorful bowl is both tropical and fiery.

Perfect for those who love a little heat paired with sweetness in their meals.

Ingredients:

• 1 cup cooked black rice
• 1 ripe mango, diced
• 1/2 red bell pepper, diced
• 1 small jalapeño, deseeded and finely chopped
• 1/4 cup red cabbage, thinly shredded
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1 tablespoon olive oil
• 1 teaspoon honey
• Salt to taste

Instructions:

1. In a large bowl, combine the cooked black rice, mango, red bell pepper, jalapeño, cabbage, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, honey, and a pinch of salt.
3. Drizzle the dressing over the rice mixture and toss everything to combine.
4. Let the bowl sit for 10-15 minutes to allow the flavors to come together, and serve chilled or at room temperature.

This bowl is an explosion of flavors—sweet, spicy, and fresh all in one.

The black rice gives it a beautiful contrast in color, while the mango adds a tropical sweetness that pairs perfectly with the heat from the jalapeño. It’s a unique and flavorful dish that’s sure to stand out.

Asian-Inspired Brown Rice & Tofu Bowl

This hearty bowl features nutty brown rice paired with crispy tofu, crunchy veggies, and a tangy sesame dressing.

It’s a delicious and nutritious option for a satisfying vegetarian meal.

Ingredients:

• 1 cup cooked brown rice
• 1 block firm tofu, drained and cubed
• 1/2 cup edamame (shelled)
• 1/2 cucumber, sliced
• 1/4 cup shredded carrots
• 2 tablespoons sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey or maple syrup
• 1 teaspoon sesame seeds
• 2 green onions, chopped

Instructions:

1. In a large skillet, heat sesame oil over medium-high heat. Add the cubed tofu and cook until golden brown and crispy, about 7-8 minutes.
2. In a bowl, layer the cooked brown rice, edamame, cucumber, shredded carrots, and crispy tofu.
3. In a small bowl, whisk together soy sauce, rice vinegar, honey, and sesame oil to make the dressing.
4. Drizzle the dressing over the bowl and top with sesame seeds and chopped green onions.
5. Serve immediately, or refrigerate for 10-15 minutes to allow the flavors to combine.

This Asian-inspired bowl is packed with protein and fiber from the tofu and edamame, while the sesame dressing ties it all together with a rich, savory flavor.

It’s a refreshing and filling dish, perfect for a satisfying lunch or dinner.

Roasted Beet & Farro Salad Bowl

Earthy roasted beets pair beautifully with the nutty texture of farro, while a tangy citrus dressing and creamy goat cheese elevate the flavor profile.

This vibrant, nutrient-dense bowl is full of rich, satisfying ingredients.

Ingredients:

• 1 cup cooked farro
• 2 medium beets, peeled and cubed
• 1/4 cup goat cheese, crumbled
• 1/4 cup chopped walnuts
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Juice of 1 orange
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed beets with olive oil, salt, and pepper, then roast them for 25-30 minutes, or until tender, flipping halfway through.
2. In a large bowl, combine the cooked farro, roasted beets, goat cheese, and walnuts.
3. In a small bowl, whisk together balsamic vinegar, orange juice, olive oil, salt, and pepper to create the dressing.
4. Drizzle the dressing over the salad and toss to combine.
5. Garnish with fresh parsley and serve immediately or chill for 15-20 minutes before serving.

The earthy sweetness of the roasted beets and the creaminess of the goat cheese make this bowl a flavor-packed meal.

The walnuts add a delightful crunch, and the citrus dressing provides a fresh, tangy finish that balances out the richness of the ingredients.

Grilled Shrimp & Couscous Mediterranean Bowl

Light yet filling, this Mediterranean-inspired grain bowl is loaded with flavorful grilled shrimp, couscous, and a mix of fresh veggies.

Topped with a zesty lemon-oregano dressing, it’s an easy and healthy dish perfect for summer nights.

Ingredients:

• 1 cup couscous
• 12-15 large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• Juice of 1 lemon
• 1 tablespoon red wine vinegar

Instructions:

1. Cook couscous according to package instructions and set aside.
2. Preheat a grill or grill pan over medium-high heat. Toss the shrimp with olive oil, smoked paprika, salt, and pepper. Grill the shrimp for 2-3 minutes per side, until pink and cooked through.
3. In a large bowl, combine the cooked couscous, cucumber, tomatoes, red onion, and fresh herbs.
4. In a small bowl, whisk together lemon juice, red wine vinegar, olive oil, salt, and pepper to make the dressing.
5. Toss the couscous and vegetable mixture with the dressing, then top with grilled shrimp.
6. Serve immediately, garnished with additional fresh parsley if desired.

This Mediterranean-inspired bowl is light yet satisfying, with the grilled shrimp offering a smoky, savory flavor that complements the freshness of the veggies and the brightness of the lemon dressing.

It’s a great option for a healthy, quick dinner or a meal prep for the week.

Pesto Quinoa & Grilled Veggie Bowl

This vibrant, herb-packed bowl combines protein-rich quinoa with grilled veggies and a fresh, aromatic pesto dressing.

It’s a perfect dish to enjoy while the grill is still going strong in the summer months.

Ingredients:

• 1 cup cooked quinoa
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/2 red onion, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/4 cup pesto (store-bought or homemade)
• 1/4 cup pine nuts, toasted
• Fresh basil leaves for garnish

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Toss the zucchini, bell pepper, and red onion with olive oil, salt, and pepper.
2. Grill the vegetables for 5-7 minutes per side, or until they’re charred and tender.
3. In a large bowl, combine the cooked quinoa and grilled vegetables.
4. Drizzle the pesto over the quinoa and veggies, tossing gently to coat.
5. Top with toasted pine nuts and garnish with fresh basil leaves.
6. Serve immediately, or chill for 15 minutes for a cool, refreshing meal.

This bowl is bursting with flavor, thanks to the herby pesto and smoky grilled vegetables.

The quinoa acts as a neutral base that complements the bold flavors, making it a perfect summer dish that can be enjoyed warm or cold.

Watermelon & Feta Couscous Bowl

A sweet and savory combination of juicy watermelon, creamy feta, and couscous creates a refreshing and light bowl that’s perfect for a summer lunch or picnic.

It’s packed with flavor and can be prepared in just minutes.

Ingredients:

• 1 cup couscous
• 2 cups watermelon, cubed
• 1/4 cup crumbled feta cheese
• 1/4 red onion, thinly sliced
• 2 tablespoons fresh mint, chopped
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Prepare couscous according to package instructions, then fluff with a fork and let cool slightly.
2. In a large bowl, combine the cooled couscous, cubed watermelon, feta, red onion, and fresh mint.
3. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper to make the dressing.
4. Drizzle the dressing over the couscous mixture and toss gently to combine.
5. Serve immediately or refrigerate for 15 minutes for an even more refreshing experience.

This bowl perfectly balances the sweetness of watermelon with the tanginess of feta and the richness of couscous.

The mint and balsamic dressing elevate the flavors, making it a unique and light meal for hot summer days.

Charred Corn & Avocado Barley Bowl

A smoky, satisfying bowl that combines charred corn, creamy avocado, and chewy barley with a tangy lime dressing.

This dish is perfect for enjoying fresh corn while it’s in season and is a great option for a filling yet light dinner.

Ingredients:

• 1 cup cooked barley
• 2 ears of corn, husked
• 1 avocado, diced
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat. Place the ears of corn on the grill and cook, turning occasionally, for about 10-12 minutes or until the corn is charred and tender.
2. While the corn is grilling, prepare the barley according to package instructions.
3. Once the corn is done, cut the kernels off the cob.
4. In a large bowl, combine the cooked barley, grilled corn, diced avocado, and cilantro.
5. In a small bowl, whisk together olive oil, lime juice, chili powder, salt, and pepper to make the dressing.
6. Drizzle the dressing over the barley mixture and toss to combine.
7. Serve immediately, or chill for a cool, refreshing meal.

This bowl is smoky, creamy, and vibrant, with the sweetness of charred corn and the richness of avocado.

It’s a perfect side dish for grilled meats or a stand-alone meal that’s satisfying and packed with nutrients.

Roasted Chickpea & Farro Power Bowl

This hearty bowl is filled with roasted chickpeas, farro, and a medley of veggies, all topped off with a creamy yogurt dressing.

It’s a high-protein, fiber-packed dish that makes for an energizing and satisfying meal.

Ingredients:

• 1 cup cooked farro
• 1 cup canned chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1/2 cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons fresh parsley, chopped
• 1/4 cup plain Greek yogurt
• Juice of 1/2 lemon

Instructions:

1. Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, shaking the pan halfway through.
2. In a large bowl, combine cooked farro, roasted chickpeas, cucumber, cherry tomatoes, and parsley.
3. In a small bowl, whisk together Greek yogurt, lemon juice, salt, and pepper to make the dressing.
4. Drizzle the dressing over the bowl and toss everything to combine.
5. Serve immediately or chill for 15-20 minutes to let the flavors meld.

This power bowl is rich in plant-based protein from the chickpeas and farro, while the yogurt dressing adds a creamy tanginess that complements the smoky chickpeas and fresh veggies.

It’s perfect for lunch, dinner, or meal prep.

Grilled Peach & Brown Rice Salad Bowl

A sweet and savory summer bowl that combines the smoky flavor of grilled peaches with the earthy richness of brown rice and a citrusy dressing.

It’s light, refreshing, and perfect for the warmer months.

Ingredients:

• 1 cup cooked brown rice
• 2 ripe peaches, halved and pitted
• 1 tablespoon olive oil
• 1/2 cup arugula or spinach
• 1/4 cup crumbled goat cheese
• 1/4 cup toasted almonds
• Juice of 1 orange
• 2 tablespoons olive oil
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat. Brush the peach halves with olive oil and grill for about 3-4 minutes on each side, or until grill marks form and the peaches soften.
2. In a large bowl, combine the cooked brown rice, grilled peaches (cut into slices), arugula, goat cheese, and toasted almonds.
3. In a small bowl, whisk together orange juice, olive oil, honey, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately for a sweet and savory meal, or chill for 15 minutes to let the flavors develop.

This bowl beautifully balances the sweetness of grilled peaches with the creamy tang of goat cheese and the earthy depth of brown rice.

It’s a delicious and satisfying meal that’s great for summer gatherings or a refreshing weeknight dinner.

Avocado & Quinoa Taco Bowl

A fun, fresh twist on taco night, this bowl features quinoa as the base, topped with all your favorite taco toppings, including creamy avocado, black beans, and a zesty cilantro-lime dressing.

It’s a lighter take on taco flavors, but just as satisfying!

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, drained and rinsed
• 1 ripe avocado, sliced
• 1/4 cup corn kernels (fresh or frozen)
• 1/4 red onion, diced
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, black beans, corn, red onion, cherry tomatoes, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, chili powder, salt, and pepper to make the dressing.
3. Drizzle the dressing over the quinoa mixture and toss everything to combine.
4. Top the bowl with sliced avocado.
5. Serve immediately, or chill for 10-15 minutes for an even fresher taste.

This bowl captures the essence of taco flavors with a healthy, grain-based twist.

The quinoa provides a nutty base, while the avocado adds creaminess and the cilantro-lime dressing gives it a tangy kick. Perfect for lunch, dinner, or a fun, easy meal prep option.

Lemon-Tahini Chickpea & Bulgur Bowl

A refreshing and protein-packed bowl with chickpeas, bulgur wheat, and a creamy lemon-tahini dressing.

The nutty tahini pairs perfectly with the bright lemon flavor, creating a deliciously satisfying meal.

Ingredients:

• 1 cup cooked bulgur
• 1 cup canned chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1 tablespoon olive oil
• 1/2 cup parsley, chopped
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat. Add the chickpeas and cook until slightly crispy, about 5-7 minutes.
2. In a large bowl, combine cooked bulgur, crispy chickpeas, cucumber, red onion, and parsley.
3. In a small bowl, whisk together tahini, lemon juice, olive oil, garlic powder, salt, and pepper to make the dressing.
4. Drizzle the dressing over the bowl and toss everything together.
5. Serve immediately or chill for 15-20 minutes to allow the flavors to blend.

This lemon-tahini chickpea and bulgur bowl is a refreshing, hearty option that brings together a variety of textures and flavors.

The creamy tahini dressing and crispy chickpeas complement the nutty bulgur and fresh veggies, making it perfect for a nutritious lunch or dinner.

Grilled Chicken & Wild Rice Salad Bowl

A wholesome and filling bowl, featuring juicy grilled chicken, earthy wild rice, and a refreshing mix of greens and veggies.

The addition of a tangy mustard vinaigrette brings everything together in a flavorful and balanced way.

Ingredients:

• 1 cup cooked wild rice
• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 2 cups mixed greens (arugula, spinach, or kale)
• 2 tablespoons Dijon mustard
• 1 tablespoon red wine vinegar
• 1 tablespoon honey
• 3 tablespoons olive oil

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Season the chicken breasts with olive oil, salt, and pepper, and grill for 6-7 minutes per side or until fully cooked.
2. In a large bowl, combine cooked wild rice, cherry tomatoes, cucumber, red onion, and mixed greens.
3. Once the chicken is cooked, slice it thinly and add it to the rice and veggie mixture.
4. In a small bowl, whisk together Dijon mustard, red wine vinegar, honey, olive oil, salt, and pepper to make the dressing.
5. Drizzle the dressing over the bowl and toss everything together.
6. Serve immediately for a fresh, filling meal, or chill for a bit to allow the flavors to develop.

This grilled chicken and wild rice bowl is a complete meal full of flavor and texture, with the earthy rice, crispy veggies, and tender chicken.

The tangy mustard dressing adds a perfect finishing touch, making it ideal for a satisfying lunch or dinner.

Roasted Sweet Potato & Spinach Couscous Bowl

A comforting and nutrient-packed bowl featuring roasted sweet potatoes, spinach, and couscous.

The dish is elevated with a zesty lemon-garlic dressing, adding freshness and depth to the earthy flavors.

Ingredients:

• 1 cup cooked couscous
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 cups fresh spinach
• 1/4 cup crumbled feta cheese
• 1/4 cup pumpkin seeds or sunflower seeds
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon ground cumin

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper, and roast for 25-30 minutes, or until tender and lightly caramelized.
2. In a large bowl, combine cooked couscous, roasted sweet potatoes, and fresh spinach.
3. In a small bowl, whisk together lemon juice, olive oil, garlic powder, cumin, salt, and pepper to make the dressing.
4. Drizzle the dressing over the couscous and veggie mixture and toss everything to combine.
5. Top the bowl with crumbled feta and pumpkin or sunflower seeds for added texture and flavor.
6. Serve immediately, or chill for 10-15 minutes to allow the flavors to blend.

This roasted sweet potato and spinach couscous bowl is a delightful mix of warm, roasted vegetables and fresh greens.

The zesty lemon-garlic dressing complements the earthy sweetness of the sweet potatoes, while the feta and seeds provide a crunchy contrast.

Mediterranean Farro & Roasted Veggie Bowl

A Mediterranean-inspired grain bowl packed with wholesome farro, roasted vegetables, and a fresh lemon-oregano dressing.

This dish is nutrient-rich, satisfying, and full of colorful ingredients.

Ingredients:

• 1 cup cooked farro
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/2 eggplant, cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 1 tablespoon fresh oregano, chopped
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 teaspoon red wine vinegar

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the zucchini, red bell pepper, and eggplant with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and slightly caramelized.
2. In a large bowl, combine the cooked farro, roasted vegetables, olives, and crumbled feta.
3. In a small bowl, whisk together lemon juice, olive oil, red wine vinegar, and chopped oregano to make the dressing.
4. Drizzle the dressing over the bowl and toss everything together.
5. Serve immediately, or chill for 10-15 minutes for a cool, refreshing meal.

This Mediterranean-inspired farro bowl combines the richness of roasted veggies with the tangy feta and olives, making it a flavorful and satisfying option for summer.

The lemon-oregano dressing adds brightness, making each bite a refreshing experience.

BBQ Chicken & Corn Quinoa Bowl

This smoky, hearty bowl features tender BBQ chicken, sweet corn, and quinoa, with a tangy lime dressing to balance out the bold flavors.

It’s a perfect meal for summer barbecues or a quick weeknight dinner.

Ingredients:

• 1 cup cooked quinoa
• 2 boneless, skinless chicken breasts
• 1/2 cup BBQ sauce
• 1 ear of corn, grilled and kernels cut off
• 1/2 red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon olive oil
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat. Brush the chicken breasts with BBQ sauce and grill for 6-7 minutes per side, or until fully cooked.
2. In a large bowl, combine the cooked quinoa, grilled corn kernels, red onion, and cilantro.
3. Slice the grilled BBQ chicken and add it to the quinoa mixture.
4. In a small bowl, whisk together lime juice, olive oil, salt, and pepper to make the dressing.
5. Drizzle the dressing over the bowl and toss everything to combine.
6. Serve immediately for a smoky, satisfying meal, or chill for 10-15 minutes to let the flavors meld.

This BBQ chicken and corn quinoa bowl is packed with smoky, sweet, and savory flavors that bring a refreshing twist to your typical summer BBQ fare.

The lime dressing adds a touch of acidity to balance out the richness, making it a perfect warm-weather meal.

Spicy Mango & Black Bean Brown Rice Bowl

A bold and colorful bowl featuring spicy black beans, sweet mango, and hearty brown rice.

The combo of sweet, spicy, and savory flavors creates a unique and vibrant summer dish.

Ingredients:

• 1 cup cooked brown rice
• 1 cup canned black beans, drained and rinsed
• 1 ripe mango, diced
• 1/2 red onion, diced
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1/2 teaspoon cayenne pepper (optional, for extra heat)
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions:

1. In a medium skillet, heat olive oil over medium-high heat. Add the black beans, chili powder, cayenne pepper (if using), salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until the beans are heated through and well coated in the spices.
2. In a large bowl, combine the cooked brown rice, spiced black beans, diced mango, red onion, and cilantro.
3. Drizzle lime juice over the bowl and toss everything to combine.
4. Serve immediately, or chill for 15 minutes to enhance the flavor fusion.

This spicy mango and black bean brown rice bowl is a beautiful blend of heat, sweetness, and earthiness.

The mango adds a refreshing contrast to the spicy beans, and the cilantro and lime juice bring everything together with a touch of brightness.