10 Protein-Filled Grain Bowls for Easy Fall Meal Prep

10 Protein-Filled Grain Bowls for Easy Fall Meal Prep

10 Protein Bowl Recipes for Dinner

Chances are you’re probably sick of cold, sad desk salads, and since it isn’t summer anymore, you’d love to have a warm, cozy, hearty meal that you can take to work or enjoy at home. Whether you eat vegetarian or vegan, pescatarian, or stick to lean animal protein, there’s a protein-packed Buddha bowl here for you to enjoy pre-workout or post-workout. Plus, you can make these fiber-filled grain bowls in bulk and have them for lunch or dinner for the whole week. Check out these 10 protein bowl recipes for dinner and get prepping. 

1. Warm Farro Salad From Deborah Murphy MS, RDN of Dietitian Debbie Dishes

protein bowl recipes for dinner

If you want to try farro but are not sure how to prepare it, turn to this warm salad, packed with fall flavors. (You can add butternut squash, spinach, rainbow carrots, or any other of your favorite in-season veggies.) Between the farro and vegetables, you’re getting a solid amount of fiber in your meal. 

Related: Muscle-Building Foods You Should be Eating

“Most of us don't eat enough whole grains and fiber, so tasty grain-based salads, like this warm farro salad with roasted vegetables, are a great way to make sure you reach the recommended fiber intake. Just one serving of this salad provides up to 7.5 grams of fiber as well as 8 grams of protein,” Murphy says.

To amp up the amount of protein in the salad, add some chickpeas to the mix, Murphy suggests. 

2. Sweet Potato Falafel Bowl From Kim Suddeath, MS, RD, LD of Simple Natural Nutrition

protein bowl recipes for dinner

The main source of protein in this hearty bowl is the sweet potato falafel on top. Combined with the quinoa, it amounts to 20 grams of protein, according to Suddeath. Plus, the bowl doesn’t even need dressing, thanks to the flavor and texture of the mashed avocado, lime, and hummus.  

3. Za’atar Grilled Chicken Bulgur Bowl From Chef Laura Davidson of A Beautiful Plate

protein bowl recipes for dinner

For those athletes who are really looking to load up on protein, you can find 55 grams within this grilled chicken bowl, along with a ton of flavor. “Za’atar-spiced grilled chicken is paired with fluffy bulgur, roasted vegetables, feta cheese, and creamy tahini sauce in this healthy, protein-packed main course,” Davidson says.

It’s a great opportunity to try out a new whole grain, bulgur, if you haven’t already. 

4. Teriyaki Salmon Bowl, From Registered Naturopath Hope Pearce of Love Food Nourish

protein bowl recipes for dinner

You can skip your regular takeout order and prep one of these protein bowl recipes for dinner instead.

“This teriyaki salmon bowl is full of good, quality protein (approximately 40 grams), heart-healthy good fats, Omega-3s, complex carbohydrates, and loads of antioxidant-rich veggies,” Pearce says.

It’s made with brown rice, which you likely have on hand in your pantry, and is completely gluten-free, too.  

5. Lentil Roasted Vegetable Buddha Bowl From Rachel Dickens, RD, CDE of The Conscious Dietitian

protein bowl recipes for dinner

"Lentils are a quick and cheap source of plant-based protein and contain good gut bacteria, promoting fiber, that contributes to gut health,” Dickens says.

In terms of protein, lentils contain about 18 grams per cup. The recipe also clocks in at 20 grams of fiber per serving. And an added bonus for your gut is miso.

“The miso tahini dressing is so versatile and can go on anything, from a Buddha bowl to a salad bowl. Miso contains live-active cultures that also promote optimal gut health,” Dickens adds. 

Related: 5 Ways to Grill Like a Spartan

6. Chipotle Tofu Quinoa Bowl From Alyssa Rimmer, CHN of Simply Quinoa  

protein bowl recipes for dinner

These spicy tofu-and-quinoa protein bowl recipes for dinner are perfect for weekly meal prep, Rimmer says, because the recipe makes four servings. For a vegan recipe, it’s full of protein: 25 grams per serving.

“The bowls are also packed with antioxidants, fiber, and healthy fats,” Rimmer adds. 

7. Buckwheat Breakfast Bowl From Whitney English Tabaie, MS, RDN, CPT

protein bowl recipes for dinner

Buckwheat groats are actually a gluten-free seed, and they happen to pair well with a savory egg breakfast bowl (that you can really enjoy at any time of the day). There are 11 grams of protein in the bowl alone, plus 7.5 grams in the dressing, thanks to the creamy tahini and Greek yogurt mixture, Tabaie says. The roasted Brussels sprouts, green beans, and sweet potato add some more flavor, fiber, and crunch to the bowl. 

8. Savory Sweet Superfood Tofu Quinoa Bowl from Amy Leigh Mercree, Holistic Health Expert and Author of A Little Bit of Goddess 

protein bowl recipes for dinner

Tofu is a solid plant-based source of protein (with 20 grams per bowl, Mercree points out), and you can really ramp up its flavor with this blend of turmeric, ginger, lime, and soy sauce. Some additional protein comes from the quinoa, broccoli, almonds, and walnuts, which are also full of omega-3 healthy fats. 

9. Fall Harvest Buddha Bowl with Cashew Apple Cider Dressing From Kara Lydon, RD, LDN, RYT of The Foodie Dietitian

protein bowl recipes for dinner

If you’re really feeling festive, whip up this bowl, with star ingredients of cinnamon-roasted butternut squash, chickpeas, apples, and kale. The apple cider-cashew-dijon mustard-honey combo adds even more punch to the dish. 

Related: 9 Easy Ways to Eat More Protein Throughout the Day

“This Buddha bowl is packed with 18.5 grams of plant-based protein per serving, plus fiber, to keep you full and satisfied. It also provides a healthy dose of immune-boosting vitamins A and C, especially from the squash and kale,” Lydon says. 

10. Shrimp Green Goddess Bowl from Kaleigh McMordie, MCN, RD of Lively Table

protein bowl recipes for dinner

Here’s a way to get creative with a lean protein that can easily be bland if you don’t season it well; the shrimp is tossed with a mixture of cilantro, parsley, garlic, and red pepper flakes, and the bowl is topped with creamy Greek yogurt and avocado Green Goddess dressing. And it also supplies you with all the nutrients you need in a meal.

“These grain bowls are great because they have a healthy mix of high-quality animal protein from the shrimp, as well as high-fiber plant protein from whole grains,” McMordie says.

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