Ditch the Plate...Try These 3 Delicious & Healthy Bowl Recipes - BioTrust (2024)

Now I’m not talking about soup—that’s a whole other article. I’m talking about a meal that would traditionally be served on a plate, or in a wrap/shell, but has been transformed to fit better in a bowl. Enter healthy bowl recipes!

I don’t know about you, but there is just something a little more interesting about eating your meal out of a bowl. Restaurants are jumping on board with healthier options such as burgers served in lettuce, sans bun, and even burritos in bowls in lieu of being wrapped in a tortilla.

And now you can prepare healthier versions right from the convenience of your own home.

Build a Premium Bowl: The 4-Step Guide to Healthy Bowl Recipes.

Step 1: Select a Base. You can’t go wrong with a healthy whole grain or beans. My favorite options are:

• Lettuce
• Brown Rice
• Bulgar
• Quinoa
• Barley
• Black/Pinto Beans
• Chickpeas

Step 2: Add vegetables. There is really no limit when selecting your vegetables for your healthy bowl recipes, and you can really kick up the flavor by roasting them prior to adding them to the bowl. Some of my go-to choices are:

• Onions
• Peppers
• Tomatoes
• Brussel Sprouts
• Squash
• Broccoli
• Asparagus
• Cauliflower
• Corn
• Eggplant
• Mushrooms

Step 3: Add Protein. Last but not least, your healthy bowl needs a protein. I usually grill my steak and chicken and bake or broil my seafood or pork. But this is completely up to you and your preference. My healthy options usually include:

• Chicken
• Steak
• Salmon
• Pork
• Tofu

Step 4: Spice it up: Spices are your friend, folks. Fresh herbs and spices can add many layers of flavors without adding calories to your healthy bowl recipes. Some of my favorite spices are:

• Basil
• Oregano
• Onion powder
• Garlic powder
• Thyme
• Sage
• Parsley
• Rosemary
• Cumin
• Chili/cayenne pepper

For the grand finale—nuts, seeds, and healthy fats. Don’t fear the fat! You can add nuts, seeds, and other healthy fats to your bowl to create a well-balanced meal. I am a huge fan of almonds, sunflower seeds, and/or chia/flax seeds.

Here are a few of my favorite healthy bowl recipes to give you some tried and true options.

Ditch the Plate! Try These 3 Healthy Bowl Recipes

Turkey Taco Bowl

Ingredients:

• 1 head Romaine lettuce, roughly chopped
• 1 cup lean turkey, browned
• 1 cup kidney beans
• ½ avocado, sliced
• ½ tomato, sliced
• ½ cup prepared salsa
• ½ cup sharp cheddar cheese
• 2 Tbsp cilantro

Directions:

1. Put lettuce into the bottom of a bowl.
2. Layer other ingredients on top of lettuce as you would if you were preparing a taco.
3. Squeeze a little lime juice on top.
4. Enjoy this most common of healthy bowl recipes!

Chef Notes: You may certainly add sour cream to your taco bowl if you prefer, as well as dressing. I have personally found that salsa is the perfect topping and is wet enough to act as the binding agent for your bowl.

Nutrition Facts (per serving):
4 servings

• Calories: 419
• Fat: 12.6 g
• Carbs: 35.3
• Fiber: 9.8 g
• Protein: 43.7 g

Lemongrass Coconut Chicken Bowl

Ingredients:

• 1 can light coconut milk
• 3 Tbsp lemongrass, finely chopped
• 2 Tbsp chili paste
• 6 chicken thighs
• 1 cup chicken stock
• 6 garlic cloves, minced
• 1 large onion, peeled and quartered
• 2 large carrots, peeled and sliced
• 1 Tbsp fresh ginger, thinly sliced
• 2 Tbsp soy sauce
• 1 Tbsp fresh lime juice
• 8 ounces wide brown rice noodles
• Cilantro, peanuts, coconut (for garnish)

Directions:

1. Place chicken thighs into a sealed bag or container with coconut milk, lemongrass, and chili paste.
2. Refrigerate for 8 hours or overnight.
3. After 8 hours (or the next day), add remaining ingredients to slow cooker.
4. Remove chicken thighs from bag/container and place on top of everything in the slow cooker.
5. Cook on high for 3 – 4 hours or on low for 6 – 7 hours.
6. Break apart the chicken thighs, removing any bones.
7. Add cooked noodles to crockpot.
8. Top with a sprinkle of coconut, cilantro, and peanuts.
9. Enjoy!

Chef Note: The longer the chicken thighs marinate, the more flavorful and tender the chicken will be.

Nutrition Facts (per serving):
4 servings

• Calories: 418
• Fat: 23 g
• Carbs: 25.8 g
• Fiber: 2.3 g
• Protein: 31.4 g

Spring Chicken Bowl

Ingredients:

• 2 boneless chicken breasts
• 1 Tbsp seasoning (I used Flavor God Garlic Lovers)
• 1 tomato, chopped
• 6 ounces peas
• 1 – 2 cups spinach
• ½ cup quinoa
• 1 cup chicken stock

Directions:

1. Cut chicken breasts into bite sized pieces and coat with seasoning.
2. Cook chicken on the stove top until no longer pink.
3. Add tomatoes, peas, and spinach.
4. Add quinoa and chicken stock.
5. Reduce heat and simmer until quinoa is cooked.
6. Serve and enjoy!

Chef Note: You can add additional chicken stock or fresh herbs and spices to your taste preference. I added some chili paste the last time I prepared this, and it gave it a nice kick. But feel free to spice up any of these healthy bowl recipes to your own taste.

Nutrition Facts (per serving):
4 servings

• Calories: 304
• Fat: 4 g
• Carbs: 21.7 g
• Fiber: 4.3 g
• Protein: 45.1 g

Cristina Powell, PN1, ME-3, CMS

Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. Cristina's passion is to help others discover how great their bodies are meant to feel through healthy eating and an active lifestyle. In her free time, Cristina enjoys drinking the CrossFit kool-aid, soaking up the sun on the coast of the Carolinas, and raising her two amazing daughters, who are active in soccer, tee-ball, basketball, and CrossFit Kids. She enjoys creating great-tasting recipes and helping others adopt a healthy lifestyle.