Protein rice and quinoa bowls are a great option for those who want to cut down on gluten and replace extra carbs with protein, fruits, and veggies. They are a great meal option if you are looking for something a little heartier and more filling than a salad, but equally as nutritious and healthy, not to mention they are great for health-conscious people on the go, because most of these recipes can be made ahead of time, refrigerated, and enjoyed throughout the week. Try one of these delicious protein rice and quinoa bowls for breakfast, lunch, and dinner!
1) Burrito Bowl
This recipe is definitely a go-to for me. It’s perfect for everyone who loves burritos and Mexican-style food, but wants to cut down on the extra tortilla calories and enjoy Chipotle at home. Mix equal parts (canned and drained) black beans, (canned) corn, chopped green onion, chopped red bell pepper, cilantro, and crumbled feta cheese. For the sauce, mix together olive oil, limejuice, cumin, finely chopped garlic, and salt and pepper. You can also add a little bit of hot sauce or diced jalapeno if you enjoy an extra spicy kick.
I personally like to add chopped baby tomatoes and avocado to my bowl. Also, for you non-vegetarians/vegans, this recipe also tastes great if you add chicken. Not to mention, it adds extra protein!
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2) Greek Quinoa Salad with Balsamic Dressing
Who isn’t a fan of Greek salad? Here’s a spin on the traditional Greek salad that uses quinoa to satisfy your hunger and hold you over much longer. Simply add equal parts of chopped cherry tomatoes, cucumber, red onion, oregano, feta cheese, and your choice of mixed greens (such as kale, romaine, or spinach) to approximately 1 cup of quinoa. Cook the quinoa in 2 cups of chicken broth rather than 2 cups bowled water for added taste.
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3) Broccoli and Chickpea Rice Bowl
Chickpeas are a great protein substitute because they’re extremely low maintenance and cheap (simply empty the chickpeas from a can)! Add broccoli, sliced green onions, sliced almonds, and chopped cilantro to cooked brown rice. For the dressing, mix lemon juice, Dijon mustard, olive oil, soy sauce, chopped garlic, red pepper flakes, and salt and pepper to taste. You could also try this recipe with a simple balsamic and olive oil dressing or a lemon juice, cumin, and oil dressing as well (which would complement the cilantro and make a light, fresh tasting dressing).
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4) Peanut Butter Tofu Rice Bowl
This one is certainly for all you peanut butter lovers, or for those who love a sweet and savory combination. The mixture of tofu, chopped peanuts, and rice in this recipe makes it super filling and high in protein! This bowl is a perfect post or pre gym meal that will give you the extra nutrients and energy you need to work and grind. For the peanut sauce, mix creamy peanut butter, agave syrup, soy sauce, and cayenne powder if you want to add an extra kick.
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5) Quinoa Buddha Bowl
If anyone is a fan of Fresh restaurant in Toronto, you have probably tried their famous sweet potato and avocado Buddha bowl. This recipe is pretty similar to that, except it supplements quinoa instead of brown rice (both options, however, are equally delicious). Mix chopped and pan-fried sweet potatoes, spinach, red beans, avocado, and tomato into your quinoa or rice base. The dressing consists of a mixture of tahini, lemon juice, soy sauce, and maple syrup. This dressing is super thick, creamy, and a little bit sweet, which complements the salad really nicely. This bowl is a healthy lunch option to pack and enjoy anywhere!
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6) Coconut Almond Quinoa
Ever heard of quinoa for breakfast? This recipe is an enjoyable protein-heavy and healthy alternative to oatmeal. Cook in a pot, one part quinoa to two parts almond or coconut milk (you can use regular milk as well). Add almond butter, maple syrup, chopped almonds, and toasted coconut flakes. This meal can be prepared the night before and kept in the refrigerator for several days, so you can enjoy it for breakfast when you’re on the go!
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7) Veggie Fried Egg Bowl
Here’s another savory breakfast or lunch option which is high in protein. Simply pan-fry baby spinach, chopped zucchini, and shallots (or any type of onions). Pile your veggies on top of brown rice and top it off with a fried egg! I personally also like to add avocado and baby tomatoes to this recipe.
Get the recipe here!
8) Chocolate Quinoa Breakfast Bowl
This is another sweet and hearty quinoa bowl, which is perfect for breakfast or if you’re looking for a healthy snack that will curb your hunger. Like the Coconut Almond Quinoa recipe, cook your quinoa in a pot with one part quinoa to two parts almond or coconut milk. Add unsweetened cocoa powder, maple syrup (or coconut sugar), and vanilla extract. Top with mixed berries, sliced banana, and hemp or chia seeds. You could also add a few dark chocolate chips if you want to sweeten it up some more!
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There you are, healthy ladies and gentlemen! Some easy, delicious, and healthy meal options that will boost your daily protein intake and give you the energy you need to conquer the world and #slay like Beyoncé… or something like that.