30 Bowls For Breakfast, Lunch, and Dinner—That Aren't Soup!
Smoothie bowls, breakfast bowls, macro bowls, Buddha bowls, and quinoa bowls have all taken the world by storm—and these trends don't seem to be losing steam anytime soon. And as you'll soon see below, not only are these colorful one-bowl-wonders mesmerizingly eye-catching, but they also serve as an easy-to-make platform to get all the nutrients and energy you need in just one meal.
Each bowl usually contains a varying combination of grains, a rainbow of fruits and vegetables, and either beans or another type of protein. And each trend puts its own spin on its specific contents: For macro bowls, the special addition is fermented foods. For Buddha—or hippie—bowls, it's a tahini sauce. For smoothie bowls, it's a bounty of fruit with countless toppings. So many trends are calling for bowls that one tableware company said their bowl sales increased about 17 percent last year!
The best part is, regardless of which bowl you choose to make, each will be packed with satiating, health-promoting nutrients that aid in weight loss. But just like meals that are served on a plate, not all bowls will help you trim down. And just because the majority of raw and cooked ingredients are "healthy," doesn't mean you should pile them on. Be mindful of these healthy foods you should consume in moderation—including added sugars in smoothie bowls and high-calorie ingredients like nuts, avocados, and oils—and stick to a sensible serving size. Keep reading to get our ultimate list of bowls you can eat for every meal!
BREAKFAST
Stacks of pancakes and sides of greasy bacon are things of the past. Start your day right with these fiber-, protein-, and healthy-fat-rich bowls to maintain stable blood sugar levels and feed you energy all morning long.
SUPER GREEN SMOOTHIE BOWL
Serves: 2
Nutrition: 377 calories, 17 g fat (3 g saturated fat), 200 mg sodium, 49 g carbs, 12 g fiber, 21.7 g sugar, 10 g protein (calculated with optional almond butter and without toppings)
Though the nutrition information for this smoothie is calculated before toppings, this beautiful green smoothie bowl will serve as a nutrient-dense canvas for your fruit, seeds, or grain toppings. The whole bowl is made from fruits and vegetables, and no added sweeteners, providing 50 percent of your total recommended fiber for the day to fill you up with lean energy for the day ahead.
Get the recipe from The Minimalist Baker.
SUPERFOOD QUINOA BREAKFAST BOWL
Serves: 3
Nutrition: 357 calories, 12 g fat (6.3 g saturated fat), 19 mg sodium, 56 g carbs, 8 g fiber, 21 g sugar, 8 g protein (calculated with ½ teaspoon chia seeds and 20 g goji berries)
This Superfood Quinoa Breakfast Bowl is sure to supercharge your morning. Topped with hunger-quelling chia seeds and metabolism-boosting goji berries, you'll be burning calories and rearing to go after just one bowl.
Get the recipe from A House in the Hills.
Bacon Cheddar Savory Oatmeal
Serves: 1
Nutrition: 380 calories, 19 g fat (9 g saturated fat) 400 mg sodium, 29 g carbs, 4.3 g fiber, 1.4 g sugar, 22 g protein
Who said you can't have your bacon, egg, and cheese in a bowl? It certainly wasn't this blogger! This savory oatmeal is makeover on the classic BEC. It switches out the blood-sugar-raising white flour bun for a satiating bed of oats. With the magical energy-boosting trio of protein, fat, and fiber, consider adding this dish to your breakfast routine to keep your hunger pangs at bay all morning long.
Get the recipe from Macheesmo.
Dark Chocolate Quinoa Breakfast Bowl
Serves: 4
Nutrition: 375 calories, 16 g fat (9.2 g saturated fat), 132 mg sodium, 60 g carbs, 6.4 g fiber, 15.2 g sugar, 9 g protein (calculated with lite coconut milk, 2 tbsp maple syrup, vanilla extract, 3 squares chocolate and no optional toppings)
One taste of this hearty quinoa bowl, and you be going back to your boring breakfast routine anytime soon. It may look complicated, but you'll be surprised at how easy it is to whip up this one-pot, 7-ingredient recipe. Even better, it'll feel like you're indulging in a decadent treat, when in reality, the dark chocolate actually boasts flat-belly benefits. Research shows that the fiber in chocolate, especially when paired with the fruit you'll find in this recipe, feeds the healthy bacteria in your gut (probiotics), leading to reduced overall body fat and a shrinking waist.
Get the recipe from Minimalist Baker.
Inner Goddess Raspberry Breakfast Bowl
Serves: 4
Nutrition: 276 calories, 10.6 g fat (0.5 g saturated fat), 18.4 mg sodium, 45 g carbs, 12 g fiber, 21 g sugar, 5 g protein (calculated with 1 tablespoon honey)
This gem-toned bowl packs some serious produce and vital nutrients. Since it relies on frozen fruits to get the creamy, ice cream-like texture, you can make these sunny smoothies even in the depth of winter. Chia seeds add concentrated fiber and heft while a touch of honey balances the tart notes frozen fruit can hold. If you're worried about the sugar count, simply use half the suggested amount of honey (like we did in our calculations) or you can omit it altogether. Learn how you can make the best smoothie bowl for weight loss here!
Get the recipe from Pinch of Yum.
OATMEAL POWER BOWL
Serves: 1
Nutrition: 489 calories, 22 g fat (2 g saturated fat), 127 mg sodium, 62 g carbs, 20 g fiber, 16 g sugar, 16 g protein (calculated with flax, ½ oz of almonds and pepitas, ½ oz cranberries, ½ oz shredded coconut)
By soaking the oats overnight, this power bowl comes together in just five minutes. Plus, the addition of chia seeds adds a pudding-like consistency that is heightened into even more volume once the oats are cooked on the stovetop. What you choose to top it with is up to you, but if you're looking for heart-healthy, filling fats, check out these 6 Nuts for Weight Loss.
Get the recipe from Oh She Glows.
Coconut Banana Oats Bowl
Serves: 1
Nutrition: 467 calories, 24 g fat (12 g saturated fat), 269 mg sodium, 56 g carbs, 14 g fiber, 18 g sugar, 10.5 g protein (calculated with ¼ cup quinoa granola, light coconut milk, 1 ounce dark chocolate, ¼ mango and no additional toppings)
A hybrid of our favorite breakfast staple, overnight oats, and a smoothie bowl, this recipe boasts plenty of insoluble fiber, which one Canadian study showed can lower levels of ghrelin — the hormone that tells you when you're hungry. Oats also promote the production of butyrate, a fatty acid that reduces fat-causing inflammation throughout your body by feeding your healthy gut bacteria.
Get the recipe from Half Baked Harvest.
Peach Pie Smoothie Bowl
Serves: 2
Nutrition: 358 calories, 14.5 g fat (1.5 g saturated fat), 178 mg sodium, 40 g carbs, 7 g fiber, 28 g sugar, 22.2 g protein (calculated with 1 oz almond and no additional toppings)
Peaches are one of our favorite fruits because they help ward off belly-fat-making metabolic syndrome with their high concentrations of phenolic compounds which control fat gene expression. Better yet, fruits with pits are among the lowest in fructose or fruit sugar. If you're still worried about the sugar contents, you could cut down on the added sweeteners or up the cinnamon in the recipe. Cinnamon has been shown to help regulate blood sugar.
Get the recipe from Recipe Runner.
Toasted Coconut Breakfast Porridge
Serves: 4
Nutrition: 290 calories, 11.2 g fat (7.6 g saturated fat), 68 mg sodium, 40 g carbs, 5.6 g fiber, 8.8 g protein (no additional toppings calculated)
This recipe contains one of the Best-Ever Drinks for Weight Loss, Bai5. A great pick-me-up for dieters, Bai5 serves up a gentle 35 mg caffeine plus 200 g of antioxidant-rich pear tea. The subtly sweet and earthy tones of the Bai lend themselves nicely to the grainy oats and crunchy coconut flakes that top this porridge off.
Get the recipe from Pinch of Yum.
Yellow Split Pea Coconut Breakfast Porridge
Serves: 6
Nutrition: 405 calories, 15.2 g fat (7 g saturated fat), 232 mg sodium, 57.4 g carbs, 17.5 g fiber, 6.9 g sugar, 15.9 g protein (calculated with 3 cups cooked brown rice, 1 avocado, ½ cup cilantro)
Savory breakfasts allow you a much greater depth of flavor that you would with a sweet-on-sweet traditional breakfast. And this yellow split pea coconut breakfast porridge is the best of both worlds: It's full of warming spices, like inflammation-quelling turmeric and bloat-banishing ginger, but balanced with the sweet carrots and coconut milk.
Get the recipe from The Full Helping.
LUNCH
Beyond the growing body of proof that vegan and vegetarian diets provide health benefits that range from weight loss, improved digestion, lowered cholesterol, and increased energy, many Americans are seeking to cut down their meat consumption to lessen their environmental impact. The best part is, you don't have to fully commit yourself to a meatless diet to realize some of these proven benefits, just start but having one of these bowls for lunch!
Thai Quinoa Salad Bowl
Serves: 6
Nutrition: 286 calories, 12.3 g fat (1.8 g saturated fat), 330 mg sodium, 36 g carbs, 6.5 g fiber, 8.6 g sugar, 11.2 g protein
While quinoa forms the base of this power salad, the fresh, raw veggies are really what make this bowl shine. And don't worry about leaving out the meat, edamame and peanuts provide added protein. For an immunity boost, red bell peppers are scattered throughout and cucumbers and shredded purple cabbage add an extra crunch.
Get the recipe from FoodieCrush.
The Ultimate Hippie Bowl
Serves: 3
Nutrition: 420 calories, 18.2 g fat (2.7 g saturated fat), 162 mg sodium, 54.8 g carbs, 9.3 g fiber, 18.7 g sugar, 13.2 g protein
This Ultimate Hippie Bowl is packed with every superfood you could possibly imagine—from goji berries to hemp seeds to kale. Now before you claim healthy foods like these don't taste that good, not to fear, the way you make it taste good is to make it yourself! And this bowl is super simple. With little chopping required, just combine all ingredients and top with a creamy, flavorful tahini miso dressing.
Get the recipe from The Healthy Maven.
THE BIGVEGAN BOWL
Serves: 5
Nutrition: 556 calories, 17. 2 g fat, 2.9 g saturated fat, 114 mg sodium, 81 g carbs, 22.2 g fiber, 14.3 g sugar, 23 g protein (Calculated with 4 tablespoons hummus, one avocado, and 4 tablespoons hemp seeds.)
Got 25 minutes to spare? That's all the time you'll need if you want to create this Instagram-worthy bowl at home. If you're a vegan who struggles to take in enough protein, adding this dish to your weekly lineup should be a no brainer—it packs in a whopping 23 grams of the muscle-building nutrient.
Get the recipe from Oh She Glows.
Spicy Veggie Sushi Bowls
Serves: 2
Nutrition: 318 calories, 6.4 g fat (1.8 g saturated fat), 154 mg sodium, 51 g carbs, 4.7 g fiber, 8 g sugar, 19 g protein (calculated with greek yogurt instead of mayo, 1 cup cooked brown rice)
If you're looking for a light lunch, this spicy veggie sushi bowl is for you. The veggies are protein-packed edamame, vitamin-A-rich carrots, and hydrating cucumber. It's all topped off with a spicy sauce we chose to substitute greek yogurt in for mayo. Greek yogurt is teeming with good-for-your-gut probiotics and satiating protein.
Get the recipe from Love and Olive Oil.
Herb-Roasted Veggie Bowl with Tahini-Kale Sauce
Serves: 4
Nutrition: 471 calories, 19.2 g fat (2.7 g saturated fat), 163 mg sodium, 65 g carbs, 12 g fiber, 4.9 g sugar, 14.4 g protein
Roasting veggies is one of our easy tips for how to Cook Once, Eat for a Week. Alissa Rumsey, RD recommends roasting "a large batch of veggies because veggies add fiber, vitamins, minerals and antioxidants to your diet and can easily bulk up a variety of meals." And those vitamins range from magnesium, iron, and vitamins A, B-6, and C from the bounty of veggies in this bowl.
Get the recipe from Dolly and Oatmeal.
Winter Buckwheat and Shaved Brussels Sprout Bowl
Serves: 4
Nutrition: 292 calories, 17.4 g fat (2.3 g saturated fat), 329 mg sodium, 32.3 g carbs, 5.9 g fiber, 6.3 g sugar, 7.1 g protein (calculated with 1 teaspoon honey, 3 scallions, ½ pomegranate)
Like quinoa, buckwheat is a great source of protein, but what makes this grain such a nutritional superstar is its magnesium and fiber content. "Fiber slows digestion, which wards off blood sugar spikes and hunger and helps maintain blood sugar control—all important keys to weight loss and management," explains Isabel Smith, MS, RD, CDN, registered dietitian. In this bowl, it's paired with shaved brussels sprouts and tangy pomegranate seeds.
Get the recipe from Dolly and Oatmeal.
Macro Bowl With Egg
Serves: 2
Nutrition: 502 calories, 31.1 g fat (5.8 g saturated fat), 386 mg sodium, 57.3 g carbs, 14 g fiber, 3.6 g sugar, 20.7 g protein (calculated with ½ avocado)
This bowl really packs in the veggies. Not only will you get a rainbow of nutrients, but the unique addition to this bowl is a probiotic-rich, fermented, Golden sauerkraut. Made with ginger, cabbage, carrots, turmeric, and fennel, among many other nutrient-dense herbs and seeds, this sauerkraut will make your gut bacteria happy and keep your belly full.
Get the recipe from Green Kitchen Stories.
Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce
Serves: 3
Nutrition: 479 calories, 28 g fat (6 g saturated fat), 802 mg sodium, 44.7 g carbs, 6.9 g fiber, 7.3 g sugar, 14.5 g protein (calculated with 4 roasted red peppers, 3 tbsp olive oil total, ¼ cup almonds, ¾ cup cooked quinoa, ½ cup cucumber, ½ cup feta cheese, ¼ cup kalamata olives, ¼ cup pepperoncini peppers, ¼ cup hummus, 1 tbsp fresh parsley)
If a study in the New England Journal of Medicine which found the Mediterranean diet to be able to prevent about 30 percent of heart attacks, strokes and deaths from heart disease in people at high cardiovascular risk wasn't enough to pique your interest in this bowl, the bright and filling roasted red pepper pesto sure will. Build your own bowl with this blogger's guide to a Mediterranean medley and you'll be helping to lower your risk of heart disease in no time.
Get the recipe from Pinch of Yum.
Spicy Peanut Portobello Kale Rice Bowl with Cilantro
Serves: 4
Nutrition: 518 calories, 18 g fat (6 g saturated fat), 68 g carbs, 3 g sugar, 10 g fiber, 18 g protein
If you're looking for an energy and metabolism boost, this bowl is for you. Just a cup of portobello mushrooms is full of 50 percent of your RDI of niacin. Also known as vitamin B3, niacin is important for the conversion of carbohydrates, protein and fat into energy. As for maintaining your bone health? Kale is packed with vitamin K, a potent bone builder, making it one of the Healthiest Foods for Women.
Get the recipe from Happy. Healthy. Life.
Spicy Mango & Avocado Rice Bowl
Serves: 4
Nutrition: 433 calories, 19.6 g fat (3.8 g saturated fat), 475 mg sodium, 52 g carbs, 8 g fiber, 12 g sugar, 17 g protein (calculated with 3 radishes, 1 cup uncooked black rice, ½ cup chopped cilantro, light coconut milk)
This dish is the epitome of a rainbow in a bowl. Red radishes, orange sweet potatoes, yellow mangoes, green avocado, and blackish blue forbidden rice. This rice's unique hue is due to the presence of anthocyanins, antioxidants that lend their pigment properties as well as fight off free radicals.
Get the recipe from Love & Lemons.
DINNER
Contrary to what you might think, bowls are not just for breakfast and lunch anymore. These bowls are loaded with lean, meaty proteins and vitamin-rich veggies.
Asian Salmon and Spinach Rice Bowls
Serves: 4
Nutrition: 435 calories, 11 g fat (2 g saturated fat), 580 mg sodium, 55 g carbs, 4 g fiber, 12 g sugar, 32 g protein (calculated with ½ cup cooked rice per serving, 2 tablespoons sesame seeds)
Wild salmon is one of the healthiest fish in the sea because it's teeming with healthy fats called omega-3s. The journal Nutrients found that omega-3s can both enhance fat-burning and decrease hunger levels while another study found that at a sufficiently high intake, omega-3s improve our ability to metabolize fat by altering the way certain "fat genes" function.
Get the recipe from For the Love of Basil.
7-Spice Teriyaki Chicken Rice Bowls
Serves: 4
Nutrition: 463 calories, 6.4 g fat (1.2 g saturated fat), 808 mg sodium, 61 g carbs, 2.1 g fiber, 25.2 g sugar, 31.4 g protein (calculated with ¼ cup honey instead of sugar, low sodium soy sauce)
Spices possess incredible health and nutritional powers, from balancing blood sugar, boosting brain power, and even promoting weight loss—and this dish has seven of them! Homemade Japanese 7 Spice, also known as Shichimi Togarashi, helps boost the flavor of this teriyaki chicken.
Get the recipe from Foodiecrush.
The Ultimate Winter Bliss Bowl
Serves: 4
Nutrition: 411 calories, 18 g fat (3 g saturated fat), 609 mg sodium, 46 g carbs, 17 g fiber, 13 g sugar, 19 g protein (calculated with 2 falafel per person)
While many Middle Eastern restaurants deep-fry their falafel typically in inflammation-inducing, omega-6-laden frying oils, this blogger chooses the healthy option of baking it. Which means you don't have to feel guilty about layering on the delicious tahini dressing. Falafels are just one of 20 Surprising Ways to Use Chickpeas!
Get the recipe from Pinch of Yum.
Thai Basil Beef and Lemongrass Rice Bowl
Serves: 6
Nutrition: 500 calories, 21 g fat (11 g saturated fat) 821 mg sodium, 47 g carbs, 4 g fiber, 17.5 g sugar, 28.5 g protein (calculated with light coconut milk, low sodium soy sauce, no nuts or seeds for serving)
In a pinch? Whip up this quick (only 20 minutes!) and easy dish. Despite its short turnaround time, it's bursting with exotic flavors, from lemongrass and basil to fish sauce and sesame. We're big fans of Thai cuisines because they usually include ginger, a root that helps soothe your tummy and improve digestion.
Get the recipe from Half Baked Harvest.
QUINOA CHICKEN BOWLS WITH A MANGO SALSA
Serves: 4
Nutrition: 442 calories, 5.4 g fat (1 g saturated fat), 503 mg sodium, 61 g carbs, 8 g fiber, 14 g sugar, 37 g protein (calculated with no optional ingredients, no additional toppings)
This blogger uses a special trick to tenderize her meat: she adds Sprite! The result is a moist and delicious piece of chicken that is topped with a light and juicy black bean and mango salsa.
Get the recipe from Chelsea's Messy Apron.
CHICKEN QUINOA BURRITO BOWLS
Serves: 4
Nutrition: 436 calories, 15 g fat (4 g saturated fat), 676 mg sodium, 53 g carbs, 7 g fiber, 5 g sugar, 24 g protein (calculated with fajita seasoning instead of Old El Paso, no guacamole)
Onions are one of the essential foods a Nutritionist buys with $100, and this recipe calls for tons of them, both in the corn salsa and pickled on the side. Sarah Koszyk, MA, RDN explains that onions are an essential addition to your grocery list because they "increase blood flow and improve immunity. Not to mention, they add a ton of low-calorie flavor to a wide variety of dishes."
Get the recipe from Gimme Some Oven.
Honey-Chipotle Chicken Bowls
Serves: 4
Nutrition: 451 calories, 21 g fat (6 g saturated fat), 871 mg sodium, 41 g carbs, 8 g fiber, 16 g sugar, 28 g protein (calculated with low sodium chicken broth for quinoa)
While many bowls are layered on top of a bed of quinoa, this blogger takes her ancient grains above and beyond. They're cooked in a low-sodium chicken broth with the juice and D-limonene-rich lime zest. This compound in the lime peel stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick.
Get the recipe from How Sweet it Is.
Bali Island Chicken Rice Bowls
Serves: 4
Nutrition: 457 calories, 13.7 g fat (3 g saturated fat), 749 mg sodium, 52 g carbs, 5 g fiber 5 g sugar, 32.3 g protein (calculated with ¼ cup rice per person, 1 teaspoon sriracha)
This blogger's Bali island sauce is a sweet and savory peanut sauce with a little bit of a kick from rice vinegar and spicy, metabolism-boosting sriracha. It gently covers a bowl of hearty, lean chicken, and greens like zucchini and broccoli.
Get the recipe from Creme De La Crumb.
SUPER VEGAN BOWL WITHPARSLEY-CASHEW PESTO
Serves: 4
Nutrition: 234 calories, 11.9 g fat (2.2 g saturated fat), 26 mg sodium, 26.4 g carbs, 2.9 g fiber, 7.3 g protein.
Cremini mushrooms, Israeli couscous and vitamin A-rich kale play a starring role in this nutrient-packed meal. But what really makes this Buddha bowl memorable is the parsley-cashew pesto drizzled on top. If you don't like parsley, Tina, the talented blogger behind this dish, suggests subbing in basil or cilantro. If you wind up with any leftover sauce from your Buddha bowl, try spreading it on sandwiches or drizzling it on top of eggs—it has plenty of culinary uses.
Get the recipe from Scaling Back.
Spicy Sweet Potato and Green Rice Burrito Bowls
Serves: 5
Nutrition: 564 calories, 20.7 g fat (3.1 g saturated fat), 769 mg sodium, 71 g carbs, 15.8 g fiber, 2.2 g sugar, 15.6 g protein (calculated with 5 tablespoons total EVOO, 1 cup brown rice, 1 pound sweet potatoes, 21 ounces black beans (1-½ cans), and only 1 avocado and ⅓ cup pepitas from the additional garnishes)
Who needs Chipotle when you have this satisfying bowl in the comfort of your own home. It's loaded with heart-healthy monounsaturated fats from the avocado and eye-protecting beta-carotene from the sweet potatoes.
Get the recipe from Cookie and Kate.
