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20 Colorful Spring Grain Bowl Recipes for a Nutritious Meal

By: Shivani Choudhary
Updated On: March 4, 2025

Grain bowls are not boring, they are super cool! You can make them in many different ways, with lots of colors and yummy ingredients. They are perfect for a healthy and tasty meal.

Are you ready to try something new? We have 20 amazing recipes for you to make, from quinoa bowls to butternut squash dishes. You will learn how to prepare them and have fun doing it!

20 Colorful Spring Grain Bowl Recipes

1. Vibrant Quinoa Bowls

Vibrant quinoa bowls filled with roasted vegetables and tangy tahini sauce.

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 2 tablespoons olive oil
  • 1 large sweet potato, peeled and cubed
  • 1 large cauliflower, broken into florets
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. In a medium saucepan, bring the quinoa and water to a boil.
  3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender.
  4. Toss the sweet potato and cauliflower with olive oil, salt, and pepper on a baking sheet.
  5. Roast in the oven for 20-25 minutes or until the vegetables are tender.
  6. In a small bowl, whisk together the tahini and lemon juice.
  7. To assemble the bowls, divide the cooked quinoa between four bowls, top with roasted vegetables, and drizzle with tahini sauce.

2. Spring Vegetable Harvest

Celebrate spring with a colorful grain bowl filled with roasted vegetables.

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 2 tablespoons olive oil
  • 1 large sweet potato, peeled and cubed
  • 1 large carrot, peeled and sliced
  • 1 large red bell pepper, seeded and sliced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh parsley, chopped

Instructions

  1. Preheat oven to 425°F (220°C).
  2. In a medium saucepan, bring quinoa and water to a boil, then reduce heat and simmer for 15-20 minutes.
  3. In a large bowl, toss sweet potato, carrot, and bell pepper with olive oil, garlic, salt, and pepper.
  4. Spread the vegetables on a baking sheet and roast for 25-30 minutes, or until tender.
  5. Fluff cooked quinoa with a fork and divide among bowls.
  6. Top quinoa with roasted vegetables and garnish with chopped parsley.
  7. Serve immediately and enjoy.

3. Grilled Chicken and Brown Rice

Grilled Chicken and Brown Rice is a healthy and flavorful spring grain bowl recipe.

Ingredients

  • 1 cup brown rice
  • 2 boneless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup mixed vegetables
  • 2 tablespoons lemon juice
  • 1/4 cup crumbled feta cheese

Instructions

  1. Preheat the grill to medium-high heat.
  2. In a medium saucepan, bring 2 cups of water to a boil and add the brown rice.
  3. Reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender.
  4. In a small bowl, mix together the olive oil, paprika, salt, and pepper.
  5. Brush the mixture on both sides of the chicken breasts.
  6. Grill the chicken for 5-6 minutes per side or until cooked through.
  7. In a large bowl, combine the cooked brown rice, mixed vegetables, and grilled chicken.
  8. Drizzle the lemon juice over the top and sprinkle with feta cheese.
  9. Serve immediately and enjoy.

4. Roasted Beet Bliss

Roasted beets blend with mixed grains and fresh herbs for a hearty bowl.

Ingredients

  • 2 large beets
  • 1 cup mixed grains
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped fresh herbs
  • 1/2 cup crumbled feta cheese

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. Wrap the beets in foil and roast for 45 minutes, or until tender.
  3. Cook the mixed grains according to package instructions.
  4. Whisk together olive oil, lemon juice, salt, and pepper.
  5. Combine cooked grains, roasted beets, and chopped herbs in a bowl.
  6. Drizzle with the olive oil mixture and top with crumbled feta cheese.
  7. Serve warm and enjoy.

5. Lentil and Avocado Delight

A nutritious bowl filled with lentils and avocado, perfect for spring.

Ingredients

  • 1 cup brown or green lentils
  • 2 cups water
  • 1 ripe avocado
  • 1/2 red onion
  • 1/4 cup cherry tomatoes
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Rinse the lentils and soak them in water for at least 30 minutes.
  2. Drain and cook the lentils in 2 cups of water until they are tender.
  3. Chop the red onion and cherry tomatoes.
  4. Slice the avocado into thin pieces.
  5. In a bowl, combine cooked lentils, chopped onion, cherry tomatoes, and sliced avocado.
  6. Drizzle olive oil over the top and season with salt and pepper to taste.
  7. Garnish with fresh parsley and serve.

6. Spicy Shrimp and Sushi Rice

Spicy shrimp and sushi rice combine for a flavorful grain bowl.

Ingredients

  • 1 cup sushi rice
  • 2 cups water
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/2 teaspoon grated ginger
  • 1/4 teaspoon red pepper flakes
  • 1/2 pound large shrimp, peeled and deveined
  • Salt and pepper to taste
  • Scallions, chopped (optional)

Instructions

  1. Rinse the sushi rice in a fine mesh strainer and cook according to package instructions with 2 cups of water.
  2. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, grated ginger, and red pepper flakes.
  3. Heat the sauce in a large skillet over medium-high heat.
  4. Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
  5. Fluff the cooked sushi rice with a fork and stir in the cooked shrimp and sauce.
  6. Season with salt and pepper to taste.
  7. Serve the spicy shrimp and sushi rice in a bowl and garnish with chopped scallions, if desired.

7. Colorful Kale and Farro

Vibrant kale and farro come together in a nutritious bowl.

Ingredients

  • 1 cup farro
  • 2 cups water
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups kale, stems removed
  • 1 cup cherry tomatoes, halved
  • Salt and pepper, to taste
  • 1/4 cup crumbled feta cheese

Instructions

  1. Rinse farro and cook in boiling water until tender, about 20-25 minutes.
  2. In a large skillet, heat olive oil over medium heat and sauté onion and garlic until softened.
  3. Add kale to the skillet and cook until wilted, about 3-5 minutes.
  4. Stir in cherry tomatoes and cook for an additional 2 minutes.
  5. In a large bowl, combine cooked farro, kale mixture, and crumbled feta cheese.
  6. Season with salt and pepper to taste, and serve warm.

8. Lemon Herb Chicken and Barley

Lemon herb chicken and barley is a revitalizing spring grain bowl dish.

Ingredients

  • 1 cup pearl barley
  • 2 boneless chicken breasts
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 1 cup mixed greens

Instructions

  1. Preheat oven to 400°F (200°C).
  2. In a medium saucepan, bring 2 cups of water to a boil and add barley, reduce heat and simmer for 20-25 minutes or until tender.
  3. In a large bowl, whisk together olive oil, garlic, lemon zest, lemon juice, and thyme.
  4. Add the chicken breasts to the bowl and marinate for at least 10 minutes.
  5. Remove the chicken from the marinade and season with salt and pepper.
  6. Bake the chicken in the preheated oven for 20-25 minutes or until cooked through.
  7. To assemble the grain bowl, divide the cooked barley between two bowls, top with mixed greens, sliced chicken, and drizzle with remaining marinade.

9. Nutritious Breakfast Bowls

Start your day with a nutritious breakfast bowl packed with grains and fresh ingredients.

Ingredients

  • 1/2 cup quinoa
  • 1 cup mixed berries
  • 1/2 cup Greek yogurt
  • 1 tablespoon honey
  • 1/4 cup chopped nuts
  • 1/4 cup seeds
  • 1/2 cup sliced banana

Instructions

  1. Rinse the quinoa and cook according to package instructions.
  2. In a bowl, combine the cooked quinoa, mixed berries, and Greek yogurt.
  3. Drizzle honey over the top of the bowl.
  4. Sprinkle chopped nuts and seeds over the honey.
  5. Arrange sliced banana on top of the bowl.
  6. Serve immediately and enjoy.

10. Hearty Turkey and Wild Rice

Hearty Turkey and Wild Rice is a nutritious grain bowl filled with protein and fiber.

Ingredients

  • 1 cup wild rice
  • 2 cups water
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 pound ground turkey
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup mixed vegetables, such as carrots and green beans
  • 1/4 cup chopped fresh parsley

Instructions

  1. Rinse the wild rice in a fine mesh strainer and drain well.
  2. In a medium saucepan, bring the water to a boil, then add the wild rice, cover, reduce heat, and simmer for 40-45 minutes or until tender.
  3. In a large skillet, heat the olive oil over medium-high heat, then add the diced onion and cook until translucent.
  4. Add the minced garlic and cook for 1 minute, until fragrant.
  5. Add the ground turkey to the skillet, breaking it up with a spoon as it cooks, until no longer pink, about 5-7 minutes.
  6. Stir in the dried thyme, salt, and pepper, and cook for 1 minute.
  7. Add the mixed vegetables to the skillet and cook until tender, about 3-5 minutes.
  8. To assemble the grain bowls, divide the cooked wild rice between bowls, then top with the turkey and vegetable mixture.
  9. Garnish with chopped fresh parsley and serve hot.

11. Fresh Berries and Oatmeal

Fresh berries and oatmeal combine for a healthy breakfast dish.

Ingredients

  • 1 cup rolled oats
  • 1 cup water
  • 1/2 cup fresh mixed berries
  • 1 tablespoon honey
  • 1/4 teaspoon vanilla extract
  • Pinch of salt

Instructions

  1. In a pot, bring the water to a boil.
  2. Add the oats, reduce heat, and simmer for 5 minutes.
  3. Stir in honey, vanilla extract, and salt.
  4. Top the oatmeal with fresh mixed berries.
  5. Serve warm and enjoy.

12. Zesty Black Bean and Corn

Zesty Black Bean and Corn is a flavorful and nutritious grain bowl recipe.

Ingredients

  • 1 cup cooked black beans
  • 1 cup frozen corn kernels
  • 1/2 cup cooked quinoa
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, mix together cooked black beans, corn kernels, and chopped red onion.
  3. In a small bowl, whisk together olive oil, lime juice, and ground cumin.
  4. Pour the dressing over the black bean mixture and stir to combine.
  5. Cook the quinoa according to package instructions.
  6. To assemble the grain bowl, place cooked quinoa on the bottom, followed by the black bean mixture, and top with chopped cilantro.
  7. Season with salt and pepper to taste, and serve immediately.

13. Bountiful Falafel and Quinoa

Crispy falafel, quinoa, and roasted vegetables come together in a nutritious bowl.

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1/2 cup chickpeas
  • 1/4 cup chopped onion
  • 1 minced garlic clove
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lemon juice
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a medium saucepan, bring the quinoa and water to a boil, then reduce heat and simmer for 15-20 minutes.
  3. In a blender or food processor, combine chickpeas, onion, garlic, parsley, cilantro, lemon juice, cumin, paprika, salt, and pepper.
  4. Blend the mixture until it forms a coarse paste.
  5. Using your hands, shape the paste into small patties.
  6. Place the patties on a baking sheet lined with parchment paper and brush with olive oil.
  7. Bake the falafel for 20-25 minutes, flipping halfway through.
  8. To assemble the bowls, divide the cooked quinoa between four bowls, top with a falafel patty, and add your choice of roasted vegetables.
  9. Serve immediately and enjoy!

14. Refreshing Cucumber and Mint

A revitalizing and light grain bowl filled with cucumber and mint.

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 large cucumber
  • 1/4 cup fresh mint leaves
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • 1 tablespoon olive oil

Instructions

  1. Rinse the quinoa and cook it in water until it's tender.
  2. Slice the cucumber into thin pieces.
  3. Chop the fresh mint leaves.
  4. In a large bowl, combine the cooked quinoa, sliced cucumber, and chopped mint.
  5. Squeeze the lemon juice over the top and season with salt and pepper.
  6. Drizzle the olive oil over the grain bowl and serve.

15. Savory Mushroom and Bulgur

Savory mushroom and bulgur bowl filled with earthy flavors.

Ingredients

  • 1 cup bulgur
  • 2 cups water
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cups mixed mushrooms
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste
  • 1/4 cup crumbled feta cheese

Instructions

  1. Cook the bulgur according to package instructions using 2 cups of water.
  2. Heat the olive oil in a large skillet over medium heat.
  3. Add the diced onion and cook until translucent, about 5 minutes.
  4. Add the mixed mushrooms and cook until they release their moisture and start to brown.
  5. Stir in the dried thyme and season with salt and pepper to taste.
  6. To assemble the bowls, place a scoop of cooked bulgur on the bottom, followed by a spoonful of the mushroom mixture.
  7. Top with crumbled feta cheese and serve immediately.

16. Wholesome Chicken and Brown Rice

Delicious and nutritious chicken dish with brown rice and vegetables.

Ingredients

  • 1 cup brown rice
  • 2 boneless chicken breasts
  • 2 cups mixed vegetables
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon paprika

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Cook the brown rice according to package instructions.
  3. Season the chicken with salt, black pepper, and paprika.
  4. Heat the olive oil in a large skillet and cook the chicken until browned.
  5. Add the mixed vegetables to the skillet and cook until tender.
  6. Serve the chicken and vegetables over the cooked brown rice.

17. Exotic Pineapple and Coconut

Exotic Pineapple and Coconut is an invigorating grain bowl recipe.

Ingredients

  • 1 cup quinoa
  • 1 cup coconut milk
  • 1 cup pineapple chunks
  • 1/4 cup chopped fresh mint
  • 1/4 cup shredded coconut
  • 2 tablespoons honey
  • Salt to taste

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a medium saucepan, bring the quinoa and coconut milk to a boil.
  3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender.
  4. In a large bowl, whisk together the honey and a pinch of salt.
  5. Add the cooked quinoa, pineapple chunks, chopped fresh mint, and shredded coconut to the bowl.
  6. Toss gently to combine and serve warm.

18. Delightful Edamame and Soba

Delightful Edamame and Soba is a nutritious Japanese-inspired grain bowl.

Ingredients

  • 1 cup soba noodles
  • 2 cups edamame
  • 1 tablespoon sesame oil
  • 1 small red onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 cup mixed greens
  • Salt and pepper to taste
  • 2 tablespoons soy sauce

Instructions

  1. Cook the soba noodles according to package instructions and set aside.
  2. Steam the edamame until tender, then season with salt and pepper.
  3. In a pan, heat the sesame oil and sauté the red onion and garlic until softened.
  4. In a large bowl, combine the cooked soba noodles, edamame, and sautéed onion mixture.
  5. Top with mixed greens and drizzle with soy sauce.
  6. Serve immediately and enjoy.

19. Nourishing Butternut Squash and Kamut

Nourishing Butternut Squash and Kamut is a wholesome grain bowl filled with roasted vegetables.

Ingredients

  • 1 large butternut squash
  • 1 cup Kamut
  • 2 tablespoons olive oil
  • 1 onion
  • 2 cloves garlic
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/4 cup chopped fresh parsley

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Peel and cube the butternut squash, and place on a baking sheet.
  3. Drizzle olive oil over the squash and roast for 30 minutes.
  4. Cook Kamut according to package instructions.
  5. Sauté the onion and garlic in a pan until softened.
  6. Add cumin to the pan and stir for 1 minute.
  7. Combine roasted squash, cooked Kamut, and sautéed onion mixture in a bowl.
  8. Season with salt and pepper to taste, then garnish with parsley.

20. Flavourful Chickpea and Spinach

Flavourful Chickpea and Spinach is a healthy and colourful grain bowl dish.

Ingredients

  • 1 cup chickpeas
  • 2 cups fresh spinach
  • 1 cup cooked quinoa
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Rinse the chickpeas and spread them on a baking sheet.
  3. Roast the chickpeas in the oven for 20-25 minutes, or until crispy.
  4. In a large bowl, combine the cooked quinoa, roasted chickpeas, and chopped red onion.
  5. In a small bowl, whisk together the olive oil and lemon juice.
  6. Pour the dressing over the quinoa mixture and toss to combine.
  7. Add the fresh spinach and crumbled feta cheese to the bowl.
  8. Season with salt and pepper to taste, then serve.

Conclusion

You've made it through the list, congrats! Now, don't mess it up - pick a recipe and actually cook it, don't just pin it. Your taste buds (and your diet) will thank you. With these 20 recipes, you've got no excuse for a boring lunch. Get cooking, and try not to overdo it with the tahini sauce, okay?

Food Lover and Storyteller ????️✨ With a fork in one hand and a pen in the other, Shivani brings her culinary adventures to life through evocative words and tantalizing tastes. Her love for food knows no bounds, and she's on a mission to share the magic of flavors with fellow enthusiasts.
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