Method

Prepare bases

Cook grains (if not pre-cooked)

If using brown rice or quinoa fresh, cook according to package instructions. For 2 cups cooked brown rice: rinse 1/2 cup rice and simmer with 1 cup water for about 25–30 minutes until tender. For 2 cups cooked quinoa: rinse 1/2 cup quinoa and simmer with 3/4 cup water for 12–15 minutes. Fluff with a fork and keep warm.

If using mixed greens, wash and spin dry. Keep refrigerated until assembly.

Prepare protein

Grilled chicken

Preheat a grill pan or skillet over medium-high heat. Toss 12 oz chicken breast with 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, 1/4 tsp garlic powder and 1/4 tsp smoked paprika. Cook 5–7 minutes per side until internal temp reaches 165°F (74°C). Rest 5 minutes and slice thinly.

Crispy tofu

Press tofu to remove excess water for 15–20 minutes. Cut into 1-inch cubes and toss with 1 tbsp olive oil, 1/2 tsp soy sauce (optional), 1/4 tsp garlic powder and 1/4 tsp smoked paprika. Pan-fry over medium-high heat 3–4 minutes per side until golden and crisp. Remove and keep warm.

Black beans

If using canned black beans, warm 1 cup beans in a small saucepan over medium heat with 1/4 tsp salt, 1/4 tsp cumin (optional) and 1–2 tbsp water for 3–5 minutes until heated through. Mash a few beans with the back of a spoon for texture if desired.

Roast & steam veggies

Roasted sweet potato

Preheat oven to 425°F (220°C). Toss 1 cup diced sweet potato with 1 tbsp olive oil, 1/4 tsp salt and 1/4 tsp smoked paprika. Spread on a baking sheet and roast 20–25 minutes, turning once, until tender and caramelized.

Steamed broccoli

Steam 1 cup broccoli florets in a steamer basket over simmering water for 4–6 minutes until bright green and tender-crisp. Shock in cold water to stop cooking if not serving immediately.

Prepare raw toppings: halve 3/4 cup cherry tomatoes, slice 3/4 cup cucumber, shred 1 cup red cabbage, slice 1 avocado and 1/2 cup radishes. Keep pickled red onion ready for topping.

Make dressings

Lemon-tahini dressing

Whisk together 1/4 cup tahini, 1 tbsp fresh lemon juice, 1 tbsp warm water (add more to thin), 1/4 tsp salt and a pinch of black pepper until smooth. Taste and adjust acidity or salt.

Soy-ginger dressing

Whisk 1/4 cup soy sauce, 1 tbsp rice vinegar, 1 tsp grated fresh ginger, 1 tsp honey or maple, 1 tbsp neutral oil and 1 tsp sesame oil (optional). Adjust to taste.

Sriracha mayo

Mix 2 tbsp mayonnaise with 1 tsp sriracha (or to taste). Thin with 1 tsp water or lime juice if desired.

Assemble bowls

For each bowl (serves 2 total): Start with 1 cup of your chosen base (rice, quinoa or 2 cups mixed greens split between bowls).

Add 6 oz of your chosen protein per person (sliced grilled chicken, crispy tofu or 1/2 cup warmed black beans). Arrange in a section to keep components visible and balanced.

Add 1/2 cup roasted sweet potato, 1/2 cup steamed broccoli, 1/2 cup shredded red cabbage, 3/8 cup cherry tomatoes, 3/8 cup sliced cucumber, 1/2 sliced avocado and 1/4 cup sliced radishes divided between the two bowls. Top with 2 tsp toasted sesame seeds or 1 tbsp chopped nuts per bowl and pickled red onion to taste.

Drizzle 1–2 tbsp of your chosen dressing over each bowl (adjust to taste). Add extra salt and pepper if needed.

Serve immediately. Offer extra dressing and hot sauce on the side for customization.

Build Your Own Bowl Recipe