20+ Delicious and Healthy Lunch Bowls

Lunch bowls are the perfect solution for a healthy, satisfying, and convenient midday meal. They are incredibly versatile, allowing you to combine a variety of ingredients, flavors, and textures to create a meal that is tailored to your specific tastes and dietary needs. Whether you’re looking for a light and refreshing salad bowl, a hearty and filling grain bowl, or a flavorful and exotic noodle bowl, there’s a lunch bowl recipe out there for you. In this article, we’ll explore over 20 delicious and healthy lunch bowl recipes that are perfect for meal prep and will keep you energized throughout the afternoon.

Hearty Grain Bowls

Grain bowls are a fantastic option for a filling and nutritious lunch. They are packed with fiber, protein, and complex carbohydrates to keep you feeling full and focused all afternoon. The base of these bowls is a healthy whole grain, which you can top with a variety of proteins, vegetables, and sauces.

1. Buddha Bowl

A classic for a reason, the Buddha bowl is a vegetarian powerhouse of nutrients and flavor.

• Ingredients:
  • 1 cup cooked quinoa
  • 1 cup roasted sweet potatoes, cubed
  • 1 cup crispy chickpeas
  • 1/2 cup shredded carrots
  • 1/2 cup sliced cucumber
  • 2 cups fresh spinach
  • For the Garlic Tahini Dressing:
    • 1/4 cup tahini
    • 2 tbsp lemon juice
    • 1 clove garlic, minced
    • 2-3 tbsp water, to thin
    • Salt and pepper to taste
• Instructions:
  1. Assemble the bowl by placing a bed of spinach at the bottom. Top with quinoa, roasted sweet potatoes, and crispy chickpeas.
  2. Add the shredded carrots and sliced cucumber.
  3. In a small bowl, whisk together the tahini, lemon juice, minced garlic, salt, and pepper. Add water until the dressing reaches your desired consistency.
  4. Drizzle the dressing over the bowl and serve.

2. Greek Chicken Bowl

This bowl is full of fresh Mediterranean flavors and is perfect for a light yet satisfying lunch.

• Ingredients:
  • 1 cup cooked farro or quinoa
  • 1 grilled chicken breast, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup Kalamata olives
  • 1/4 cup crumbled feta cheese
  • For the Tzatziki Sauce:
    • 1/2 cup plain Greek yogurt
    • 1/4 cup grated cucumber
    • 1 tbsp lemon juice
    • 1 tsp dried dill
    • Salt and pepper to taste
• Instructions:
  1. Start with a base of farro or quinoa.
  2. Top with the sliced grilled chicken, cherry tomatoes, cucumber, and Kalamata olives.
  3. Sprinkle with feta cheese.
  4. In a small bowl, combine the Greek yogurt, grated cucumber, lemon juice, dill, salt, and pepper to make the tzatziki sauce.
  5. Dollop the tzatziki sauce over the bowl and enjoy.

3. Roasted Sweet Potato and Chickpea Bowl

This warm and comforting bowl is perfect for a chilly day. The combination of sweet potatoes and chickpeas is both delicious and nutritious.

• Ingredients:
  • 1 cup cooked brown rice
  • 1 cup roasted sweet potatoes, cubed
  • 1 cup roasted chickpeas
  • 2 cups sautéed spinach with garlic
  • For the Chipotle Tahini Dressing:
    • 1/4 cup tahini
    • 2 tbsp lime juice
    • 1 tsp chipotle powder
    • 2-3 tbsp water, to thin
    • Salt to taste
• Instructions:
  1. Create a base of brown rice in your bowl.
  2. Add the roasted sweet potatoes, roasted chickpeas, and sautéed spinach.
  3. To make the dressing, whisk together the tahini, lime juice, chipotle powder, and salt. Add water to thin to your desired consistency.
  4. Drizzle the dressing over the bowl and serve warm.

4. Mediterranean Farro Bowl

Farro is a chewy, nutty-flavored ancient grain that is packed with protein and fiber. This bowl is a delicious and satisfying way to enjoy it.

• Ingredients:
  • 1 cup cooked farro
  • 1/2 cup chickpeas, rinsed and drained
  • 1/2 cup chopped artichoke hearts
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 tbsp toasted pine nuts
  • For the Lemon Herb Vinaigrette:
    • 3 tbsp olive oil
    • 1 tbsp red wine vinegar
    • 1 tbsp lemon juice
    • 1 tsp dried oregano
    • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the cooked farro, chickpeas, artichoke hearts, and sun-dried tomatoes.
  2. In a small jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Shake well to combine.
  3. Pour the vinaigrette over the farro mixture and toss to coat.
  4. Top with toasted pine nuts before serving.

5. Summer Grain Bowl with Green Goddess Feta Dressing

This light and refreshing grain bowl is perfect for a summer lunch. The creamy and herby dressing is the star of the show.

• Ingredients:
  • 1 cup cooked quinoa or farro
  • 1/2 cup grilled corn kernels
  • 1/2 cup diced peaches or nectarines
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup diced cucumber
  • For the Green Goddess Feta Dressing:
    • 1/2 cup plain Greek yogurt
    • 1/4 cup crumbled feta cheese
    • 1/4 cup fresh herbs (such as parsley, dill, and chives)
    • 2 tbsp lemon juice
    • 1 clove garlic
    • Salt and pepper to taste
• Instructions:
  1. Combine the quinoa or farro, corn, peaches, tomatoes, and cucumber in a bowl.
  2. To make the dressing, blend the Greek yogurt, feta cheese, fresh herbs, lemon juice, and garlic until smooth.
  3. Drizzle the dressing over the grain bowl and serve immediately.

International-Inspired Bowls

Take your taste buds on a trip around the world with these flavorful and exotic lunch bowls. These recipes are inspired by global cuisines and are a great way to spice up your midday meal.

6. Carnitas Burrito Bowl

All the flavors of your favorite burrito, but in a healthier and more convenient bowl form.

• Ingredients:
  • 1 cup cooked white or brown rice
  • 1 cup shredded carnitas (slow-cooked pork)
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup corn salsa
  • 1/4 cup pico de gallo
  • 1/4 cup guacamole
  • Lime wedges for serving
• Instructions:
  1. Start with a base of rice in your bowl.
  2. Top with the shredded carnitas, black beans, and corn salsa.
  3. Add a scoop of pico de gallo and guacamole.
  4. Serve with a lime wedge to squeeze over the top.

7. Bang Bang Salmon Bowl

This bowl features a sweet and spicy bang bang sauce that is incredibly addictive. It’s a great way to get in your healthy omega-3s.

• Ingredients:
  • 1 cup cooked rice
  • 1 salmon fillet, cooked and flaked
  • 1/2 cup edamame, shelled
  • 1/2 cup cucumber, diced
  • For the Bang Bang Sauce:
    • 1/4 cup mayonnaise
    • 2 tbsp sweet chili sauce
    • 1 tsp sriracha or to taste
• Instructions:
  1. Place the cooked rice in a bowl.
  2. Top with the flaked salmon, edamame, and cucumber.
  3. In a small bowl, whisk together the mayonnaise, sweet chili sauce, and sriracha to make the bang bang sauce.
  4. Drizzle the sauce over the bowl and serve.

8. Korean Beef Power Bowl

This bowl is packed with flavor, thanks to the sweet and savory Korean-style beef.

• Ingredients:
  • 1 cup cooked rice
  • 1 cup cooked Korean-style beef (bulgogi)
  • 1/2 cup pickled carrots
  • 1/2 cup sliced cucumber
  • 1/4 cup kimchi
  • For the Sriracha Mayo:
    • 1/4 cup mayonnaise
    • 1-2 tsp sriracha, or to taste
• Instructions:
  1. Start with a base of rice.
  2. Top with the Korean beef, pickled carrots, cucumber, and kimchi.
  3. Mix together the mayonnaise and sriracha to create the sriracha mayo.
  4. Drizzle the sriracha mayo over the bowl and serve.

9. Thai Coconut Quinoa Bowl

This bowl is full of fresh and vibrant Thai flavors. The coconut quinoa is a delicious and fragrant base.

• Ingredients:
  • 1 cup cooked coconut quinoa (quinoa cooked in coconut milk)
  • 1/2 cup shredded carrots
  • 1/2 cup sliced bell peppers
  • 1/4 cup chopped peanuts
  • Fresh cilantro for garnish
  • For the Peanut Dressing:
    • 1/4 cup peanut butter
    • 2 tbsp soy sauce
    • 1 tbsp honey or maple syrup
    • 1 tbsp lime juice
    • 2-3 tbsp water, to thin
• Instructions:
  1. Place the coconut quinoa in a bowl.
  2. Top with the shredded carrots and sliced bell peppers.
  3. In a small bowl, whisk together the peanut butter, soy sauce, honey, and lime juice. Add water to thin to your desired consistency.
  4. Drizzle the peanut dressing over the bowl and top with chopped peanuts and fresh cilantro.

10. Crunchy Roll Bowl

Get your sushi fix with this deconstructed crunchy roll bowl. It has all the flavors and textures of your favorite sushi roll, without the hassle of rolling.

• Ingredients:
  • 1 cup cooked sushi rice
  • 1/2 cup cooked teriyaki tofu, cubed
  • 1/2 cup sliced avocado
  • 1/4 cup shredded nori (seaweed)
  • 2 tbsp tempura crunchies
  • Soy sauce and wasabi for serving
• Instructions:
  1. Start with a base of sushi rice.
  2. Top with the teriyaki tofu and sliced avocado.
  3. Sprinkle with shredded nori and tempura crunchies.
  4. Serve with soy sauce and wasabi on the side.

Salad Bowls

For a light and refreshing lunch, salad bowls are the perfect choice. They are packed with fresh vegetables, lean proteins, and flavorful dressings to keep you feeling energized without weighing you down.

11. Falafel Bowl

This vegetarian bowl is full of flavor and texture, with crispy falafel, creamy hummus, and a tangy lemon vinaigrette.

• Ingredients:
  • 4-5 falafel balls
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup hummus
  • For the Lemon Vinaigrette:
    • 3 tbsp olive oil
    • 1 tbsp lemon juice
    • 1 tsp Dijon mustard
    • Salt and pepper to taste
• Instructions:
  1. Create a bed of mixed greens in your bowl.
  2. Top with the falafel balls, cherry tomatoes, and cucumber.
  3. Add a dollop of hummus.
  4. In a small jar, combine the olive oil, lemon juice, Dijon mustard, salt, and pepper. Shake well to combine.
  5. Drizzle the vinaigrette over the salad and serve.

12. Roasted Vegetable Quinoa Bowl

This versatile bowl is a great way to use up any leftover roasted vegetables you have on hand.

• Ingredients:
  • 1 cup cooked quinoa
  • 2 cups roasted vegetables (such as broccoli, bell peppers, and zucchini)
  • 1/4 cup crumbled goat cheese
  • 2 tbsp toasted almonds
  • For the Balsamic Vinaigrette:
    • 3 tbsp olive oil
    • 1 tbsp balsamic vinegar
    • 1 tsp honey or maple syrup
    • Salt and pepper to taste
• Instructions:
  1. Combine the cooked quinoa and roasted vegetables in a bowl.
  2. Sprinkle with crumbled goat cheese and toasted almonds.
  3. In a small jar, combine the olive oil, balsamic vinegar, honey, salt, and pepper. Shake well to combine.
  4. Drizzle the vinaigrette over the bowl and serve warm or cold.

13. Chicken Caesar Salad Bowl

A timeless classic, this salad bowl is simple, satisfying, and always a crowd-pleaser.

• Ingredients:
  • 1 grilled chicken breast, sliced
  • 3 cups chopped romaine lettuce
  • 1/4 cup croutons
  • 2 tbsp shredded Parmesan cheese
  • For the Caesar Dressing:
    • 1/2 cup plain Greek yogurt
    • 2 tbsp lemon juice
    • 1 tsp Dijon mustard
    • 1 clove garlic, minced
    • Salt and pepper to taste
• Instructions:
  1. In a large bowl, combine the romaine lettuce, sliced chicken, croutons, and Parmesan cheese.
  2. In a small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, and garlic to make the dressing.
  3. Drizzle the dressing over the salad and toss to combine.

14. Cobb Salad Bowl

This fully loaded salad bowl is packed with protein and healthy fats to keep you full and satisfied.

• Ingredients:
  • 1 hard-boiled egg, chopped
  • 1/2 grilled chicken breast, diced
  • 2 strips of bacon, cooked and crumbled
  • 1/2 avocado, diced
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup crumbled blue cheese
  • 3 cups mixed greens
  • For the Red Wine Vinaigrette:
    • 3 tbsp olive oil
    • 1 tbsp red wine vinegar
    • 1 tsp Dijon mustard
    • Salt and pepper to taste
• Instructions:
  1. Arrange the mixed greens in a bowl.
  2. Top with rows of chopped egg, chicken, bacon, avocado, and cherry tomatoes.
  3. Sprinkle with blue cheese.
  4. In a small jar, shake together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
  5. Drizzle the vinaigrette over the salad and serve.

Noodle & Pasta Bowls

For a change of pace from grains and salads, these noodle and pasta bowls are a delicious and satisfying lunch option. They can be served warm or cold, making them perfect for any season.

15. Peanut Noodles with Chicken

This flavorful and satisfying noodle bowl is a great way to use up leftover cooked chicken.

• Ingredients:
  • 2 oz soba or spaghetti noodles, cooked
  • 1/2 cup shredded cooked chicken
  • 1/4 cup shredded carrots
  • 1/4 cup sliced cucumber
  • 2 tbsp chopped peanuts
  • For the Peanut Sauce:
    • 3 tbsp peanut butter
    • 1 tbsp soy sauce
    • 1 tbsp honey or maple syrup
    • 1 tbsp lime juice
    • 2-3 tbsp hot water, to thin
• Instructions:
  1. In a bowl, toss the cooked noodles with the shredded chicken, carrots, and cucumber.
  2. In a small bowl, whisk together the peanut butter, soy sauce, honey, and lime juice. Add hot water until the sauce is smooth and pourable.
  3. Pour the peanut sauce over the noodle mixture and toss to combine.
  4. Top with chopped peanuts before serving.

16. Pesto Pasta with Cherry Tomatoes

A simple and classic pasta salad that is perfect for a light and refreshing lunch.

• Ingredients:
  • 1 cup cooked pasta (such as rotini or penne)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh mozzarella balls (bocconcini)
  • 2 tbsp pesto
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the cooked pasta, cherry tomatoes, and mozzarella balls.
  2. Stir in the pesto until the pasta is evenly coated.
  3. Season with salt and pepper to taste.
  4. Serve chilled or at room temperature.

17. Sesame Noodles with Edamame

This easy and flavorful noodle bowl is a great vegetarian option for a quick and satisfying lunch.

• Ingredients:
  • 2 oz soba or udon noodles, cooked
  • 1/2 cup shelled edamame, cooked
  • 1/4 cup shredded red cabbage
  • 2 tbsp sesame seeds
  • For the Sesame Dressing:
    • 2 tbsp soy sauce
    • 1 tbsp rice vinegar
    • 1 tbsp sesame oil
    • 1 tsp honey or maple syrup
• Instructions:
  1. In a bowl, toss the cooked noodles with the edamame and red cabbage.
  2. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and honey.
  3. Pour the dressing over the noodle mixture and toss to combine.
  4. Sprinkle with sesame seeds before serving.

Soup Bowls

There’s nothing quite like a warm and comforting bowl of soup for lunch, especially on a chilly day. These soup bowls are hearty enough to be a meal on their own and are packed with flavor and nutrients.

18. Chicken Noodle Soup

A classic for a reason, this soup is both comforting and nourishing. It’s the perfect meal for when you’re feeling under the weather or just need a little pick-me-up.

• Ingredients:
  • 1 tbsp olive oil
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 4 cups chicken broth
  • 1 cup shredded cooked chicken
  • 1 cup egg noodles
  • Salt and pepper to taste
• Instructions:
  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the carrots, celery, and onion and cook until softened, about 5-7 minutes.
  2. Pour in the chicken broth and bring to a simmer.
  3. Add the shredded chicken and egg noodles. Cook for 8-10 minutes, or until the noodles are tender.
  4. Season with salt and pepper to taste and serve hot.

19. Tomato Soup with Grilled Cheese Croutons

This fun twist on a classic combination is a delicious and satisfying lunch. The grilled cheese croutons are the perfect finishing touch.

• Ingredients:
  • 1 can (28 oz) crushed tomatoes
  • 2 cups vegetable broth
  • 1/2 cup heavy cream
  • 1 tsp dried basil
  • Salt and pepper to taste
  • For the Grilled Cheese Croutons:
    • 2 slices of bread
    • 2 slices of cheddar cheese
    • 1 tbsp butter
• Instructions:
  1. In a large pot, combine the crushed tomatoes, vegetable broth, and basil. Bring to a simmer and cook for 10 minutes.
  2. Stir in the heavy cream and season with salt and pepper to taste.
  3. To make the grilled cheese croutons, make a grilled cheese sandwich with the bread, cheese, and butter. Cut the sandwich into bite-sized cubes.
  4. Ladle the soup into bowls and top with the grilled cheese croutons.

20. Black Bean Soup

This hearty and flavorful soup is a great vegetarian option that is packed with protein and fiber.

• Ingredients:
  • 1 tbsp olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 2 cloves garlic, minced
  • 2 cans (15 oz each) black beans, rinsed and drained
  • 3 cups vegetable broth
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • For Garnish:
    • Sour cream
    • Chopped cilantro
    • Tortilla strips
• Instructions:
  1. In a large pot, heat the olive oil over medium heat. Add the onion, bell pepper, and garlic and cook until softened.
  2. Add the black beans, vegetable broth, cumin, and chili powder. Bring to a simmer and cook for 15-20 minutes.
  3. Use an immersion blender to partially blend the soup, leaving some whole beans for texture.
  4. Serve the soup hot, garnished with a dollop of sour cream, a sprinkle of cilantro, and a handful of tortilla strips.

Conclusion

Lunch bowls are a fantastic way to enjoy a healthy, delicious, and satisfying midday meal. With so many different combinations to choose from, you can easily find a lunch bowl recipe that fits your cravings and dietary needs. Whether you prefer a hearty grain bowl, a flavorful international-inspired bowl, a light and refreshing salad bowl, a comforting soup bowl, or a satisfying noodle bowl, there is a lunch bowl out there for everyone. We hope this list of over 20 delicious and healthy lunch bowls has inspired you to get creative with your midday meals and make your lunch break something to look forward to.