Grain bowls – a mix of whole grains, veggies, protein, and a dressing/sauce – have been making the rounds lately. Once a fad, they’ve now become a popular menu item at eateries from Olive Garden to Taco Bell.
Choosing the right mix of ingredients is critical to a bowl that’s satisfying and delicious. For the grain portion, choose cooked quinoa, brown rice, barley, couscous, farro, wheat berries or any other whole grain.
1. Smoky Chicken Grain Bowl
If you’re looking for a new way to add some flavor to your meal prep, try a grain bowl! Grain bowls are a healthy and easy meal option that can be made with whole grains, veggies or protein. They’re also a great option for eating leftovers, which is ideal for meal prep.
This smoked chicken and mango bowl recipe is the perfect combination of soft, crunchy, and sweet for a satisfying bite! The smoked chicken is lightly mixed with spicy BBQ sauce to keep it a light and savory dish. The roasted sweet potatoes, crisp kickin’ coleslaw and fresh mango are a great accompaniment to the smoky chicken!
To prepare the smoked chicken, start by putting it on the smoker for 20 minutes. This will help to impart the smokey flavor into the chicken and it also helps to cook the meat faster. If you don’t have a smoker, use a stovetop grill to grill the chicken until it’s cooked through.
While you’re waiting for the chicken to cook, you can prep the rest of the ingredients. The smoky chicken is a quick dump and go dinner, so you can have a delicious meal in under 30 minutes.
You can also make this meal ahead of time by using a container to store the shredded chicken and slaw, and another container for the rice. The smoky chicken can be stored in the refrigerator until ready to serve, but it’s best if it is served warm.
This smoky chicken elote bowl is a chef-forward take on Oaxacan cuisine. It includes al pastor chicken thigh pieces in an Oaxacan-inspired smoky guajillo broth, with corn and zucchini, topped with shredded cabbage, ancient grains, crema, cotija cheese, tortilla strips, pico de gallo, cilantro, and lime wedges.
2. Chicken Salad Grain Bowl
Chicken salad is an easy and tasty meal to make. It is a great source of lean protein and it has many health benefits. In addition, it is relatively inexpensive to prepare at home and has a low calorie and fat content. However, despite its many health benefits, it may not be the most nutritious dish to eat if you are trying to lose weight.
Although it has a lot of flavor, chicken salad is often laden with high-calorie ingredients that may not be the best choice for long-term healthy eating habits. For example, it is usually made with mayonnaise, which is an unhealthy choice because it contains a significant amount of calories and saturated fat.
Thankfully, you can easily cut back on the calories and fat in your favorite chicken salad recipe by replacing the traditional mayonnaise with a nutrient-dense, whole-food-based alternative. For instance, try substituting olive oil for the mayonnaise in your recipe.
It’s also possible to add a variety of fruits, vegetables, and nuts to your recipe for an extra boost of nutrients. For example, a small serving of carrots or celery adds plenty of fiber and vitamins to your salad.
Finally, nuts and seeds are a great way to add protein to your salad without adding any excess calories or fat. For example, a handful of walnuts adds about 5 grams of protein and less than 100 calories per serving.
To get started with your own grain bowl, try boiling a type of grain like farro or couscous that you enjoy and adding some chopped veggies. Once cooked, serve the grains and veggies in a large bowl with a variety of toppings.
3. Grilled Chicken Grain Bowl
Grain bowls are a popular trend these days, and for good reason: they’re simple to prepare and packed with healthy ingredients. They’re also a great way to break up your meals and try new flavors.
A good grain bowl recipe starts with a base of grains like quinoa, barley, rice or polenta. This is then topped with protein and vegetables. Then a sauce is drizzled on top and other fun garnishes are added to make the dish more exciting.
This grilled chicken grain bowl features tender chicken marinated in Moroccan seasoning and harissa sauce. It’s paired with quinoa, cucumber tomato salad and a whipped feta dip.
To prepare this grilled chicken grain bowl, start by marinating the chicken in olive oil and Moroccan seasoning for 30 minutes or up to 8 hours. You can marinate the chicken in a large zip-lock bag or in a large bowl.
Once the chicken is prepared, add it to the grill pan and cook over high heat for 3-4 minutes. Flip and cook an additional 5-8 minutes or until the chicken is cooked through and the internal temperature is 165°F.
The chicken is delicious on its own, but you can also serve it alongside a side of rice or quinoa and a fresh fruit salad. A vinaigrette, yogurt or warm broth can be used as a dressing.
This grilled chicken grain bowl is the perfect make-ahead meal prep for lunches throughout the week. It’s also a healthy and tasty dinner option for families with picky eaters.
4. Sweet and Sour Chicken Grain Bowl
This delicious sweet and sour chicken grain bowl is a healthier take on a Chinese-inspired classic, made without breading or frying. It’s quick, easy, and bursting with flavor.
To make this healthy recipe, start by marinating the chicken in a mixture of soy sauce, garlic powder, and kosher salt for at least 5 minutes. Once it’s marinated, add the chicken to a pan and stir-fry with bell peppers, onions, and pineapple in a sweet and tangy sauce.
During this time, you can prep the rice or noodles in a separate skillet. After the vegetables and chicken are cooked, you can mix them all together in the sauce and simmer for a few minutes to let it thicken before serving over the rice or noodles.
Once you’re ready to serve your dish, reheat it in the oven for a few minutes until warm or in a skillet with a bit of oil instead of microwaving if desired. This will keep the chicken from becoming soggy.
You can also sub chicken thighs for the breasts in this recipe if you prefer that texture. To ensure your chicken pieces stay crispy, coat them in a light coating of cornstarch before cooking them.
The sweet and sour sauce is a mixture of sugar, apple cider vinegar, soy sauce, water, and sesame oil. It has a tangy and sweet flavor that pairs well with the crunchy chicken and sautéed vegetables. If you have a gluten intolerance or prefer not to use soy sauce, simply substitute liquid aminos or another brand of gluten-free soy sauce. You can also use other ingredients to thin the sauce if needed, such as plain white or wheat flour, arrowroot flour, tapioca flour, or rice flour.
5. Chicken Taco Grain Bowl
Chicken taco bowls are a delicious way to use up leftover shredded chicken or make a quick meal with your favorite taco ingredients. The recipe is easy to prepare and combines fresh ingredients with slow cooked chicken served on a bed of brown rice for extra whole grain goodness.
It’s also very healthy and filling, with lean protein, fiber, whole grains and plenty of veggies. This is a perfect recipe to add to your meal prep recipes and keep in the fridge for an easy lunch or dinner.
The recipe is simple to prepare in a slow cooker or Instant Pot and it makes a tasty and satisfying meal. The chicken is shredded and served over cooked white or brown rice with a variety of toppings to choose from, including sour cream, guacamole, shredded cheese, lettuce, tomatoes and corn salsa.
For a shortcut option, try using a rotisserie chicken and pre-cooked or frozen rice. Or use cauliflower rice or a bed of greens instead of the rice to create a low carb version.
When you are ready to serve, assemble your taco bowls with the shredded chicken, salsa, rice and toppings. If you want a little extra protein and fiber, include black beans, pinto beans, or refried beans.
To reheat the leftovers, heat in the microwave for a few minutes. This recipe is a great meal prep recipe that keeps well in the fridge for up to 3 days.
You can also freeze the shredded chicken for up to 3 months in an airtight container. For an added kick, you can add a little hot sauce and some avocado to the mix before serving! This is a delicious recipe that will become your new go-to for dinners and lunches.