December 3, 2020/Nutrition

How to Fix a Healthy, No-Fuss Buddha Bowl

Customize this super-tasty recipe​ with all your favorite flavors

healthy buddha bowl

Know what a Buddha bowl is and what goes in it? Dietitian Anna Taylor, MS, RD, LD, CDCES, explains this simple concept that’s known by many aliases — bliss, glory or nourish bowl — just to name a few.

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Why all the bliss and glory?

Because the recipe for buddha bowls couldn’t be easier. Plus they bring everything together that could ever make your belly happy.

You just cook each option separately (if needed) and leave them to chill in the fridge for a bit. Then layer up your ingredients for a super-quick meal that really packs in the nutrients you need each day.

“With the right ingredients, you can’t go wrong,” Taylor says. “Buddha bowls are always good — and good for you, too.”

Build your base

Your entire bowl should start with about 1 cup of cooked grains. Regardless of what you put in, overall you’ll want your ingredients ratio in these recipes to be about 25% grains, 50% vegetables, 20% lean protein and 5% herbs, spices and toppings.

Go for the grains

Start by cooking up some healthy grains and letting them chill. Some really good-for- you grains to consider in your buddha bowl base are:

  • Udon noodles.
  • Quinoa.
  • Brown rice.

Veg out

You can get a great big portion of your recommended daily veggie requirements in with one of these bowls, so don’t be shy and really go all out with this part! Just sauté them in olive oil — or add them raw at the end. Consider these fresh, cooked and cooled healthy options to really embolden your buddha bowl.

  • Broccoli.
  • Carrots.
  • Arugula.
  • Beets.
  • Spinach.
  • Cauliflower.

Pack in the protein

Your buddha bowls can be vegetarian or contain meat or seafood, and it’s up to you. Foods like tofu, fish, beans, plant proteins and lean white meat add plenty of nutritional benefits to your buddha bowl. Consider these, using about ½ cup:

  • Tofu.
  • Shrimp.
  • Edamame.
  • Chickpeas.
  • Leftover roasted chicken.
  • Kidney beans.
  • Tuna.

Don’t forget good fats

The fresher and nuttier, the better with all of these foods that give you a burst of healthy fats. Use between 2 and 4 tablespoons of any of these :

  • Avocado.
  • Sesame seeds.
  • Cashew nuts.
  • Pumpkin seeds.
  • Tahini.

Spice it up

Here’s where it gets fun and really, anything goes. Brighten up your bowl with zesty spices, fresh herbs and fun flavors:

  • Cilantro.
  • Fresh chopped ginger.
  • Minced garlic.
  • Chili flakes.
  • Fresh or dried basil.
  • Scallions.

Get a little saucy

Top it off by drizzling some super-charged flavor over the top with these homemade healthy sauces:

  • Pureed cilantro with a squeeze of lime and olive oil.
  • Peanut butter and squeeze of lime.
  • Basil pesto with pine nuts and olive oil.
  • Lemon squeeze.

Taylor emphasizes, “If you follow this guide, no matter what buddha bowl you create you’re sure to make your belly happy and your whole body healthy. And you’ll be fueled up for the rest of your day.”

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