If you’re looking for a healthy and easy meal to make, rice and grain bowls are an excellent option. These dishes are not only quick and easy to prepare, but they are also nutritious and satisfying. Rice and grain bowls are a great way to get in your daily dose of whole grains, vegetables, and protein. Plus, they are versatile and can be customized to suit your taste preferences. Here are 10 quick and healthy rice and grain bowls that you can try at home.

Introduction

Rice and grain bowls are a staple in many cultures around the world. They are a perfect way to use up leftover grains and veggies and can be a complete meal on their own. Rice and grain bowls are packed with essential nutrients that keep you full and satisfied for hours. The best part is that they are quick and easy to make, making them perfect for busy weeknights.

Here are some of the best rice and grain bowls that you can whip up in under 30 minutes:

1. Mediterranean Quinoa Bowl

This Mediterranean-inspired quinoa bowl is a delicious and healthy lunch or dinner option. It’s packed with protein, fiber, and healthy fats, making it a nutritious and satisfying meal.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup hummus
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix together the cooked quinoa, cherry tomatoes, cucumber, kalamata olives, and crumbled feta cheese.
2. In a separate small bowl, whisk together the hummus, lemon juice, salt, and pepper.
3. Pour the hummus dressing over the quinoa bowl and mix well.
4. Serve immediately and enjoy!

2. Teriyaki Chicken and Rice Bowl

This teriyaki chicken and rice bowl is a quick and easy weeknight meal that’s loaded with flavor. It’s a perfect meal to make when you’re short on time but still want something delicious and healthy.

Ingredients

• 1 cup cooked brown rice
• 1 cup chopped broccoli
• 1 cup sliced bell peppers
• 1 cup sliced carrots
• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/4 cup teriyaki sauce
• Salt and pepper, to taste

Instructions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes.
3. Add the chopped broccoli, bell peppers, and carrots to the skillet and cook until tender, about 5-7 minutes.
4. Pour the teriyaki sauce over the skillet and stir to coat.
5. Serve the chicken and veggies over the cooked brown rice and enjoy!

3. Mexican Rice Bowl

This Mexican rice bowl is a delicious and easy meal that’s perfect for a quick lunch or dinner. It’s packed with flavor and loaded with healthy ingredients like black beans, avocado, and salsa.

Ingredients

• 1 cup cooked brown rice
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn
• 1/2 cup diced tomatoes
• 1/2 avocado, diced
• 1/4 cup salsa
• 1/4 cup shredded cheddar cheese (optional)

Instructions

1. In a large bowl, mix together the cooked brown rice, black beans, corn, diced tomatoes, and avocado.
2. Top the rice and bean mixture with salsa and shredded cheddar cheese.
3. Serve immediately and enjoy!

4. Tuna and Brown Rice Bowl

This tuna and brown rice bowl is a healthy and satisfying meal that’s packed with protein and whole grains. It’s a great meal to make when you’re short on time but still want something nutritious and delicious.

Ingredients

• 1 cup cooked brown rice
• 1 can of tuna, drained
• 1/2 cup shredded carrots
• 1/2 cup sliced cucumber
• 1/4 cup sliced green onions
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix together the cooked brown rice, drained tuna, shredded carrots, sliced cucumber, and green onions.
2. In a separate small bowl, whisk together the soy sauce, sesame oil, salt, and pepper.
3. Pour the dressing over the rice bowl and mix well.
4. Serve immediately and enjoy!

5. Chicken and Broccoli Rice Bowl

This chicken and broccoli rice bowl is a healthy and satisfying meal that’s perfect for a quick dinner. It’s loaded with protein, fiber, and healthy carbs, making it a nutritious and delicious option.

Ingredients

• 1 cup cooked brown rice
• 1 cup chopped broccoli
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• Salt and pepper, to taste

Instructions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the minced garlic to the skillet and cook until fragrant, about 1-2 minutes.
3. Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes.
4. Add the chopped broccoli to the skillet and cook until tender, about 5-7 minutes.
5. Serve the chicken and broccoli over the cooked brown rice and enjoy!

6. Vegetarian Grain Bowl

This vegetarian grain bowl is a healthy and delicious meal that’s loaded with plant-based protein and healthy carbs. It’s perfect for a quick lunch or dinner and can be customized to suit your taste preferences.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup cooked chickpeas
• 1/2 cup roasted sweet potatoes
• 1/2 cup sliced avocado
• 1/4 cup sliced red onions
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix together the cooked quinoa, chickpeas, roasted sweet potatoes, sliced avocado, and red onions.
2. In a separate small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the grain bowl and mix well.
4. Serve immediately and enjoy!

7. Shrimp and Rice Bowl

This shrimp and rice bowl is a healthy and delicious meal that’s perfect for a quick lunch or dinner. It’s packed with protein, fiber, and healthy fats, making it a nutritious and satisfying option.

Ingredients

• 1 cup cooked brown rice
• 1/2 pound shrimp, peeled and deveined
• 1/2 cup sliced bell peppers
• 1/2 cup sliced zucchini
• 1/4 cup sliced red onions
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Instructions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the sliced bell peppers, zucchini, and red onions to the skillet and cook until tender, about 5-7 minutes.
3. Add the shrimp to the skillet and cook until pink and cooked through, about 3-4 minutes.
4. Serve the shrimp and veggies over the cooked brown rice and drizzle with lemon juice.
5. Enjoy!

8. Mexican Rice Bowl

This Mexican rice bowl is a healthy and delicious meal that’s packed with flavor. It’s loaded with protein, fiber, and healthy carbs, making it a nutritious and satisfying option.

Ingredients

• 1 cup cooked brown rice
• 1/2 cup cooked black beans
• 1/2 cup corn kernels
• 1/4 cup diced tomatoes
• 1/4 cup diced avocado
• 1/4 cup chopped cilantro
• 1 tablespoon lime juice
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix together the cooked brown rice, black beans, corn kernels, diced tomatoes, and avocado.
2. Drizzle with lime juice and sprinkle with chopped cilantro.
3. Season with salt and pepper, to taste.
4. Serve immediately and enjoy!

9. Mediterranean Grain Bowl

This Mediterranean grain bowl is a healthy and delicious meal that’s loaded with protein, fiber, and healthy fats. It’s perfect for a quick lunch or dinner and can be customized to suit your taste preferences.

Ingredients

• 1 cup cooked farro
• 1/2 cup cooked chickpeas
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced Kalamata olives
• 1/4 cup chopped cucumbers
• 1/4 cup chopped cherry tomatoes
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix together the cooked farro, chickpeas, crumbled feta cheese, Kalamata olives, chopped cucumbers, and cherry tomatoes.
2. In a separate small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the grain bowl and mix well.
4. Serve immediately and enjoy!

10. Curry and Rice Bowl

This curry and rice bowl is a healthy and delicious meal that’s packed with flavor. It’s loaded with protein, fiber, and healthy carbs, making it a nutritious and satisfying option.

Ingredients

• 1 cup cooked brown rice
• 1/2 cup cooked chickpeas
• 1/2 cup chopped cauliflower
• 1/2 cup chopped sweet potato
• 1/4 cup chopped red onions
• 1 tablespoon olive oil
• 1 tablespoon curry powder
• Salt and pepper, to taste

Instructions

1. In a large skillet, heat the olive oil over medium heat.
2. Add the chopped cauliflower, sweet potato, and red onions to the skillet and cook until tender, about 5-7 minutes.
3. Add the cooked chickpeas and curry powder to the skillet and cook for an additional 2-3 minutes.
4. Serve the curry mixture over the cooked brown rice and enjoy!

FAQ

1. Can I meal prep these rice and grain bowls?

Yes, these rice and grain bowls are perfect for meal prep! Simply cook the grains and protein ahead of time and store them in separate containers in the refrigerator. Then, when you’re ready to eat, simply reheat the grains and protein and add your favorite toppings and seasonings.

2. Are these rice and grain bowls suitable for a vegan or vegetarian diet?

Yes, many of these rice and grain bowls can easily be made vegan or vegetarian by swapping out the animal protein for plant-based protein sources, such as tofu, tempeh, or legumes.

3. Can I use white rice instead of brown rice in these recipes?

While brown rice is a more nutritious option, you can certainly use white rice in these recipes if you prefer. Just be aware that white rice is a refined grain and may not provide as much fiber and nutrients as brown rice.

4. Can I use frozen vegetables in these recipes?

Yes, frozen vegetables can be used in these recipes if you don’t have fresh veggies on hand. Just be sure to thaw and drain the vegetables before adding them to the recipe.

5. Can I make these rice and grain bowls ahead of time and freeze them?

While these rice and grain bowls can be meal prepped and stored in the refrigerator, they may not freeze well due to the texture of the grains and veggies. It’s best to eat these bowls fresh or within a few days of meal prepping.

6. Are these rice and grain bowls gluten-free?

Most of these rice and grain bowls are naturally gluten-free, but be sure to double-check the ingredients and seasonings to ensure they are free from gluten.

Conclusion

Rice and grain bowls are a healthy and delicious meal option that’s quick and easy to make. With endless possibilities for customization, these bowls are a great way to pack in a variety of nutrients and flavors. Whether you’re looking for a vegan, vegetarian, or meat-based option, these 10 quick and healthy rice and grain bowls are sure to satisfy your cravings and keep you feeling full and energized.

So next time you’re in need of a quick and healthy meal, try out one of these delicious rice and grain bowls. Your taste buds and your body will thank you!