Rainbow Buddha Bowl: Colorful, Nourishing & Easy to Make

Doesn’t this Rainbow Buddha Bowl jump out at you? All those bright colors, the mix of crunchy and tender, and that punch of flavor—it’s definitely not just something pretty for your feed. It’s loaded with good stuff, and you can tweak it however you like, so it actually fits what you want to eat. I keep coming back to this one whenever I need a lunch or dinner that’s quick, healthy, and actually fills me up.

Why’d I come up with this recipe? Honestly, I was tired of boring salads and sad desk lunches. I wanted something that tasted great but still felt good to eat. Buddha bowls caught my eye since they’re all about balance: grains, veggies, some protein, and a dressing that pulls it all together. I played around with a bunch of combos and kept tasting until it finally clicked. Roasting the veggies really makes a difference—they get sweeter and just taste better.

What I really love about this bowl is how easy it is to make it your own. Got some leftover veggies? Toss them in. Craving something fresh? Switch it up. The point is to get a good mix of textures and flavors, so every bite’s interesting. And those loud colors? They’re not just for looks—they show you’re getting a little bit of everything, nutrient-wise. The hearty base means you won’t be hungry an hour later. Honestly, this Buddha bowl never lets me down.

Why You’ll Love This Recipe

• Nutrient-packed: Loaded with vitamins, minerals, fiber, and antioxidants, this bowl bursts with color and nutrition from all those veggies and grains.
• Customizable: You can swap in whatever ingredients you like. Got leftovers in the fridge? Toss them in. Need to stick to a certain diet? No problem—just adjust as needed.
• Satisfying: It’s not just healthy—it actually fills you up. Grains, protein, and good fats keep your energy up and hunger away for hours.
• Delicious: And the taste? Seriously, there’s so much going on. Crunchy, creamy, tangy, fresh—every bite is a mix of flavors and textures.
• Easy to prepare: Throwing it together is a breeze. If you’ve got some cooked ingredients on hand, you can build a bowl in just a few minutes. Perfect for those nights when you’re in a rush.
• Meal Prep Friendly: It’s also great for meal prep. Just cook everything ahead, stash it in the fridge, and mix up a bowl whenever you want during the week.
• Perfect for all seasons: And honestly, it works any time of year. Just use whatever’s in season for the best flavor and nutrition.

Ingredients Breakdown

Grains: Start with a base of about ¾ cup (150g) cooked quinoa, brown rice, or farro per bowl. These whole grains provide sustained energy and fiber. I prefer quinoa because it’s a complete protein and has a light, fluffy texture.

Protein: Aim for about 4 oz (115g) of protein per bowl. Options include:

• Roasted Chickpeas: Toss 1 (15 oz/425g) can of chickpeas, drained and rinsed, with 1 tbsp (15ml) olive oil, ½ tsp (2g) paprika, ¼ tsp (1g) garlic powder, and a pinch of salt and pepper. Roast at 400°F (200°C) for 20-25 minutes, or until crispy.
• Grilled Chicken: Marinate chicken breasts or thighs in your favorite marinade and grill until cooked through (internal temperature of 165°F/74°C).
• Tofu: Press extra-firm tofu to remove excess water, then cube and pan-fry or bake until golden brown and crispy.
• Black Beans: A quick and easy protein source. Use about ½ cup (85g) per bowl.
• Salmon: Broil or pan-fry salmon fillets until cooked through and flaky.

Roast Vegetables: The stars of the show! Use about 1 cup (200g) of mixed roasted vegetables per bowl. Some of my favorites:

• Broccoli Florets: 1 cup (100g), tossed with olive oil, salt, and pepper.
• Sweet Potatoes: 1 medium sweet potato (200g), peeled and cubed, tossed with olive oil, salt, and pepper.
• Butternut Squash: 1 cup (150g), peeled and cubed, tossed with olive oil, salt, and pepper.
• Cauliflower: 1 cup (100g) florets, tossed with olive oil, salt, and pepper.
• Brussels Sprouts: 1 cup (120g), halved, tossed with olive oil, salt, and pepper.
• Red Onion: ½ medium red onion (75g), sliced into wedges, tossed with olive oil, salt, and pepper.

Fresh Vegetables: Add crunch and freshness with about ½ cup (100g) of raw chopped vegetables per bowl. Consider:

• Bell Peppers: Any color, chopped.
• Cucumbers: Chopped.
• Cherry Tomatoes: Halved.
• Avocado: Sliced or cubed (use sparingly due to high fat content, about ¼ avocado per bowl).
• Spinach or Kale: Chopped or massaged.

Toppings: These add flavor and texture!

• Seeds: Pumpkin seeds, sunflower seeds, sesame seeds (1-2 tablespoons (15-30ml) per bowl).
• Nuts: Almonds, cashews, walnuts, chopped (1-2 tablespoons (15-30ml) per bowl).
• Dried Cranberries or Raisins: A touch of sweetness (1-2 tablespoons (15-30ml) per bowl).
• Fresh Herbs: Chopped cilantro, parsley, or mint (1-2 tablespoons (15-30ml) per bowl).

Dressing: The key to tying it all together! My go-to is a tahini dressing (recipe below), but feel free to use your favorite vinaigrette or creamy dressing so long as it’s in moderation.

Tahini Dressing:

• 2 tablespoons (30ml) tahini
• 2 tablespoons (30ml) lemon juice
• 1 tablespoon (15ml) maple syrup or honey
• 1-2 tablespoons (15-30ml) water, to thin
• Pinch of salt and pepper

Kitchen Tools Needed

• Baking Sheet(s): For roasting vegetables.
• Large Bowl: For tossing vegetables with oil and spices.
• Small Bowl: For mixing dressing.
• Knife and Cutting Board: For chopping vegetables.
• Measuring Cups and Spoons: For accurate measurements.

How to Make Rainbow Buddha Bowl (Step-by-Step Instructions)

1. Prepare the Grains: Cook quinoa, brown rice, or farro according to package directions. Fluff with a fork and set aside to cool slightly.
2. Roast the Vegetables: Preheat oven to 400°F (200°C). Toss your choice of vegetables with olive oil, salt, and pepper. Spread on a baking sheet in a single layer and roast for 20-30 minutes, or until tender and slightly caramelized. Flip the vegetables halfway through for even cooking. The edges should be golden brown; the center should be easily pierced with a fork.
3. Prepare the Protein: If using roasted chickpeas, follow the preparation instructions outlined in the ingredients section. If using grilled chicken, tofu, black beans, or another protein source, prepare it accordingly.
4. Make the Dressing: Whisk together tahini, lemon juice, maple syrup or honey, water, salt, and pepper in a small bowl until smooth. Add more water as needed to reach your desired consistency. Taste and adjust seasonings as needed.
5. Chop Fresh Vegetables: Chop your choice of fresh vegetables, such as bell peppers, cucumbers, cherry tomatoes, and avocado.
6. Assemble the Rainbow Buddha Bowls: Divide the cooked grains evenly between bowls.
7. Add Roasted and Fresh Vegetables: Arrange the roasted and fresh vegetables artfully on top of the grains, creating a rainbow effect.
8. Add Protein and Toppings: Add your choice of protein and toppings, such as seeds, nuts, dried cranberries, and fresh herbs.
9. Drizzle with Dressing: Drizzle the tahini dressing (or your favorite dressing) over the bowl.
10. Serve Immediately: Enjoy your beautiful and nutritious Rainbow Buddha Bowl!

Pro Tips for Success

• Don’t Overcook the Vegetables: Roast the vegetables until they are tender but still slightly firm. Overcooked vegetables will be mushy and less flavorful. Keep an eye on the edges; they should just be turning brown.
• Season Generously: Don’t be afraid to season your vegetables and protein with salt, pepper, and other spices. This will help to bring out their natural flavors.
• Taste and Adjust: Taste your dressing and adjust the seasonings as needed. You may want to add more lemon juice, maple syrup, or salt and pepper to suit your preferences.
• Roast Vegetables All At Once: Roast your vegetables all at once, it will save time and energy. Since all vegetables have varying cook times roast vegetables with similar density together.
• Roast At A High Temperature: Although you can roast at lower temperatures, roasting at 400°F (200°C) is the optimal temperature to roast vegetables to caramelize them while ensuring the vegetables retain moisture internally to not dry out.

Variations & Dietary Swaps

• Vegan: Ensure that all ingredients are vegan-friendly. Use maple syrup or agave nectar instead of honey in the dressing.
• Gluten-Free: Use quinoa or brown rice as the grain base. Ensure that your dressing is gluten-free.
• Paleo/Whole30: Omit the grains and use a base of leafy greens instead. Focus on protein and non-starchy vegetables. Use an avocado oil-based dressing.
• Low-Carb/Keto: Omit the grains and sweet potatoes. Focus on protein and non-starchy vegetables. Use a high-fat dressing like a creamy avocado dressing.
• Spicy: Add a pinch of red pepper flakes to the roasted vegetables or the dressing.
• Mediterranean: Use feta cheese, Kalamata olives, and a lemon-herb vinaigrette.
• Mexican: Use black beans, corn, salsa, and a cilantro-lime dressing. You can even add crumbled cotija cheese and use brown rice as the base!
• Asian: Use edamame, sesame seeds, and a ginger-soy dressing.

Serving Suggestions

• Serve immediately after assembling.
• Serve with a side of warm pita bread or naan.
• Pack for lunch in a container with separate compartments for the dressing and the rest of the bowl to prevent it from getting soggy.

Storage & Reheating

• Storage: Store components separately in airtight containers in the refrigerator for up to 3-4 days. Dressing can be stored in the refrigerator for up to 1 week.
• Reheating: Reheat the grains and roasted vegetables in the microwave or oven until warmed through. Assemble the bowl with fresh vegetables and dressing just before serving.

Troubleshooting / FAQ

Final Thoughts

A Rainbow Buddha Bowl isn’t really a strict recipe—it’s more like an invitation to experiment. Toss in whatever veggies you’re into, mix up the flavors, layer on different textures, and just make it yours. The best part? You wind up with a bowl that’s loaded with vitamins and all the good stuff your body wants. So just go for it, have some fun building your bowl, and enjoy every bite.

Related Recipes

If you enjoyed this Rainbow Buddha Bowl, you might also like these other healthy and customizable recipes:

• Quinoa Salad with Roasted Vegetables – Another great way to enjoy roasted vegetables with a healthy grain.
• Black Bean Burgers – A delicious and plant-based protein option.
• Easy Homemade Hummus Recipe – Add a dollop of hummus for extra creaminess.

Create a nutritious rainbow buddha bowl packed with colorful vegetables, grains, and protein. This healthy meal is customizable and satisfying.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Course dinner, lunch, Main Course

Cuisine asian, healthy, vegan, vegetarian

Servings 4

Calories 500 kcal

Ingredients

  

Grains

• 3 cups 600g cooked quinoa, brown rice, or farro (about ¾ cup / 150g per bowl)

Protein (choose one per bowl, ~4 oz / 115g)

• 1 can 15 oz / 425g chickpeas, drained & rinsed, tossed with 1 tbsp olive oil, ½ tsp paprika, ¼ tsp garlic powder, salt & pepper; roasted at 400°F (200°C) for 20–25 min
• OR 2 chicken breasts/thighs marinated & grilled to 165°F (74°C)
• OR 1 block extra-firm tofu pressed, cubed & pan-fried/baked until golden
• OR 2 cups 340g black beans (½ cup / 85g per bowl)
• OR 2 salmon fillets broiled or pan-fried until flaky

Roasted Vegetables (about 1 cup / 200g per bowl, mix & match)

• 1 cup 100g broccoli florets
• 1 medium sweet potato 200g, cubed
• 1 cup 150g butternut squash, cubed
• 1 cup 100g cauliflower florets
• 1 cup 120g Brussels sprouts, halved
• ½ medium red onion 75g, wedges (all tossed with olive oil, salt & pepper, roasted at 400°F / 200°C for 20–30 min)

Fresh Vegetables (about ½ cup / 100g per bowl)

• Bell peppers chopped
• Cucumbers chopped
• Cherry tomatoes halved
• 1 avocado sliced (¼ per bowl)
• Spinach or kale chopped/massaged

Toppings

• 1 2 tbsp seeds pumpkin, sunflower, sesame
• 1 2 tbsp nuts almonds, cashews, walnuts, chopped
• 1 2 tbsp dried cranberries or raisins
• 1 2 tbsp fresh herbs cilantro, parsley, mint, chopped

Tahini Dressing

• 2 tbsp 30ml tahini
• 2 tbsp 30ml lemon juice
• 1 tbsp 15ml maple syrup or honey
• 1 2 tbsp 15–30ml water, to thin
• Pinch of salt & pepper

Instructions

 

• Prepare the grains: Cook quinoa, brown rice, or farro according to package directions. Fluff and set aside.
• Roast the vegetables: Preheat oven to 400°F (200°C). Toss chosen vegetables with olive oil, salt, and pepper. Roast 20–30 minutes, flipping halfway, until tender and caramelized.
• Prepare the protein: Cook your chosen protein (roasted chickpeas, grilled chicken, tofu, black beans, or salmon).
• Make the dressing: Whisk tahini, lemon juice, maple syrup/honey, water, salt, and pepper until smooth. Adjust consistency with water.
• Chop fresh vegetables: Prepare bell peppers, cucumbers, cherry tomatoes, avocado, and greens.
• Assemble bowls: Divide grains into bowls. Arrange roasted and fresh vegetables in a rainbow pattern.
• Add protein & toppings: Place protein of choice on top, sprinkle with seeds, nuts, dried fruit, and herbs.
• Finish with dressing: Drizzle tahini dressing over the bowls.
• Serve immediately and enjoy your colorful, nourishing meal.

Notes

• Swap grains, proteins, or veggies based on what you have on hand.
• Great for meal prep: store components separately and assemble before serving.
• Dressing keeps in the fridge for up to 5 days.