How to Make Your Own Grain Bowls
You might be surprised by how easy it is to replace your usual take out lunch with healthy, homemade DIY bowls. Meal prepping your favorite grains, vegetables, proteins and simple sauces at home allows you to mix and match your lunches all week long. No more sad desk lunches here!
How to make your own grain bowls for lunch
Let’s start with the grains. You can pick your favorite from nutty quinoa to fluffy brown rice to creamy lentils (technically a legume, but they make a lovely base to a bowl). Or, if you’re feeling ambitious, why not choose a healthy mix of different grains. Here is a comprehensive guide to cooking most common grains. All you need is water, salt and a saucepan. For extra flavor, add your favorite aromatics (onions, garlic, fresh herbs) to the simmering grains, or cook them in stock instead of water.
What are the best fruits and vegetables for homemade grain bowls?
When it comes to pops of color and flavor, it’s all about veggies in your grain bowl. I personally love a mix of fresh and cooked veggies for variety. Fresh veggies bring the crunch and color to DIY grain bowls. Here are the best fresh fruits and vegetables to toss in:
Cucumbers
Cherry tomatoes
Corn (frozen and thawed)
Bell peppers
Berries
Sliced pear, apple
Orange slices
Avocado
And for natural sweetness, turn to your favorite cooked vegetables. Roasting is your best friend if you’re looking to make simple, flavor-packed vegetables for DIY lunch grain bowls. To roast most vegetables, use a 400°F oven and cut everything into similar sizes. It’s best to cook similar vegetables together. If you have them, use multiple sheet pans.
For example, I love piling one sheet pan with hardy root veggies, like diced sweet potato, butternut squash and onions. I’ll spread quicker-cooking broccoli, cauliflower and brussels sprouts on a second sheet pan. I’ll take the broccoli out after about 12-15 minutes, but leave the root veggies in for a total of 20-25 minutes.
Before cooking, douse everything on your sheet pans with a glug of olive oil and a generous pinch of salt, plus your favorite dry seasonings. I love paprika, Italian blend, garlic salt, or curry powder. Give everything a good stir and pop the pans in the hot oven until the vegetables are easily pierced with a fork.
For a deep-dive on roasting every vegetable to perfection, see here.
Up your lunch game
No more sad desk lunches or overspending on takeout!
Topping off your grain bowl: healthy proteins
Now that you have a grain and veggie-packed base, let’s talk protein. Whether you’re a meat-eater, a vegan or a pescatarian, there are countless ways to add flavorful protein to your homemade lunches.
Lean meats, such as roast chicken and pork tenderloin are easy to roast. For super-efficiency, roast your protein and veggies at the same time!
Seafood, such as shrimp, salmon and whitefish, also cook up quickly and add tons of healthy protein without much fat. Seafood won’t last as long as other protein sources, so only buy and make enough for a couple of days at a time.
Vegetarian protein sources abound. And they’re not just for plant-eaters. Beans, nuts, tofu, tempeh, even a dollop of Greek yogurt, all count as healthy protein sources that are incredibly simple to prepare.
Grain bowl flavor boosters: sauce and crunch
To tie your DIY grain bowls together, don’t skimp on a savory sauce and everyone’s favorite part: the crunch factor. Here are some of my favorite easy homemade dressings to drizzle over your grain bowl:
Homemade tahini sauce that stores well in the fridge for several days.
A basic vinaigrette made with 1 part vinegar (balsamic, red wine or other) to 3 parts olive oil) + a crushed garlic clove + a pinch of salt and pepper. Dress it up with a dollop of mustard, a sprinkle of fresh herbs or a dash of maple syrup if you like.
Classic pesto sauce that’s always a crowd-pleaser.
A quick soy-ginger sauce made with soy sauce, grated fresh ginger, a bit of honey and sliced scallions brings an Asian flair to your bowl.
And for crunch? Sprinkle your favorite crispies on top:
Parmesan crisps
Crunchy croutons (bonus if they’re homemade)
Toasted nuts or seeds
Assembling your favorite grain bowl at home
Now that you’ve set yourself up with your favorite grains, veggies, dressing and crunch factor, you have everything you need to assemble delicious at-home lunches. Not only will you be eating meals that are healthier and less expensive, you certainly won’t miss waiting in line for take-out!
If you’re not sure where to start when it comes to home cooking, or you’re wondering how to put together meals that are healthy without skimping on taste and variety, I’d love to chat. I provide personalized meal plans and one-on-one cooking lessons with recipes tailored to your tastes and dietary preferences. Whether you want to enhance your culinary skills, learn new easy recipes to feed your family, or simply want a straightforward meal prep plan to follow, I have the resources and answers to your questions. Contact me to schedule a free consultation. I can’t wait to hear from you!