Written by Kyle Ustach | BScEcon
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
Protein bowls have exploded onto the scene, with everyone from foodies to fitness junkies adding them to their eating routine. They're a great option for a quick meal on-the-go, and when made well, they're nutritious and tasty too.
That's why it's no surprise that those who want to save some time during the week are looking to add a protein bowl to their weekly meal prep. But what exactly goes into a protein bowl, and how do you make sure you're getting the most out of them?
In this article, we'll discuss what makes a nutritious protein bowl, how to adjust them to your specific fitness goals, and leave you with multiple great recipes for protein bowls.
Table of Contents:
- What Is A Protein Bowl?
- 7 Best Protein Bowl Recipes For Cutting & Bulking
- Are Protein Bowls Good For You?
- Benefits Of Protein Bowls
- How to Make A Healthy & Delicious Protein Bowl
- How You Can Use Protein Bowls To Lose Weight
- How You Can Use Protein Bowls To Gain Muscle
- FAQs
What Is A Protein Bowl?
A protein power bowl is a complete, balanced meal consisting of protein, grains, and vegetables. These colorful bowls use leafy greens, lean protein, and fiber to help keep you feeling full longer.
Good protein bowl recipes are easy to make and can be made from a wide range of ingredients, making them one of our favorite meals for all our weight-loss and muscle-building goals. We're about to get right into the recipes, and there is certainly something here for everyone!
Whether weight loss, muscle building, or simplicity are your goal, there is a protein bowl here for you!
Related: 7 Easy Recipes To Help Build Muscle
4 Protein Bowl Recipes For Weight Loss
If weight loss is your goal, try these four delicious recipes.
1) Basic Vegetarian Protein Bowl:
This easy recipe is gluten-free and only takes about three minutes to prepare, making it the perfect high-protein meal for lunch or in your meal prep container on the go. And if meal prep is something you do regularly, make sure you check out our article on the 9 Best Meal Prep Bags.
These are the most basic ingredients, so we recommend you add in your favorite healthy foods to add flavor and additional macros. This is where your goals and personal preferences come in, as all of these items can be interchanged with other forms of proteins, grains, and vegetables.
You could even turn this into a muscle-building bowl, depending on the ingredients you select.
Ingredients:
- ½ cup cooked black beans (drained and rinsed)
- ¼ cup chopped bell peppers
- ¼ cup chopped cherry tomatoes
- ½ ripe avocado, chopped
- 2 tbsp. choice of crumbled cheese, like feta or goat cheese
- ½ lemon to juice over the bowl
Directions:
- Combine the black beans, bell peppers, cherry tomatoes, avocado, and cheese in a large dinner-sized bowl.
- Squeeze the fresh lemon juice over the bowl.
- Add salt, pepper, or garlic powder for additional flavor.
- Stir the bowl and serve.
This recipe yields one serving. The macro breakdown for this bowl is 265 calories, 11 g of protein, 12g of fat, 33 g of carbs, and 10g of fiber.
2) Peanut Tofu Bowl:
This delicious, Chinese-inspired vegetarian bowl will have you drooling and serve you a healthy dinner. And with one serving size of just over 500 calories and over 20 grams of protein, it will keep you satiated, which is crucial when you're dieting!
Ingredients:
- 16 oz extra firm tofu, pressed and drained
- 2 cups cooked brown rice
- 1 cup shredded carrots
- 2 cups spinach leaves
- 2 cups broccoli florets
- 2 teaspoons olive oil or additional sesame oil, divided
- 1 cup chickpeas (drained and rinsed)
- Salt and pepper
Homemade Peanut Sauce:
- 1-2 tbsp. toasted sesame oil
- ¼ cup low-sodium soy sauce
- ¼ cup 100% pure maple syrup
- 2 tsp. chili garlic sauce
- ¼ cup creamy or crunchy peanut butter
Directions:
- Preheat oven to 400 degrees Fahrenheit.
- Chop the tofu into cubes. Place the cubes in one layer onto a non-stick pan (or lightly spray) and cook for 25 minutes. Place in a bowl after they are done cooking.
- Whisk together the five ingredients for the peanut sauce until creamy and smooth. Add half of the sauce to the tofu to marinate while preparing the other ingredients.
- Toss the broccoli with 1 teaspoon of sesame or olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender.
- Heat remaining olive or sesame oil in a large, non-stick skillet over medium heat. Slowly add in the tofu and marinating sauce, cooking until crispy and golden browned, or about 3-4 min.
- Once cooking is complete, assemble by dividing the brown rice among 4 bowls. Top each bowl with ¼ cup of shredded carrots, ½ cup of spinach leaves, ¼ of broccoli, ¼ cup of garbanzo beans, and a few pieces of tofu. Drizzle the bowl with the remaining peanut sauce.
This recipe will prepare four servings, so be sure to scale down the ingredients if preparing smaller portions. Each bowl has 534 calories, 23g of protein, 25g of fat, 61g of carbs, and 7g of fiber.
3) Egg And Veggie Breakfast Protein Bowl:
Breakfast is our favorite meal of the day, but it's also the most important when it comes to burning fat. Eggs contain all of the essential amino acids and BCAAs to help build muscle and burn fat. Mix in some healthy, fat-burning greens, and you have the perfect protein breakfast bowl to start your day.
Interested in more great breakfast recipes? Check out these 3 Easy Protein Pancake Recipes!
Ingredients:
- 2 tsp. extra-virgin olive oil
- 1 egg
- Salt and pepper
- 2 cups raw leafy greens
- ½ lemon to squeeze fresh juice
Directions:
- Prepare the pan by coating it with olive oil over medium heat.
- Crack one egg into one side of the pan and cook to your desired method. Season with salt and pepper as desired.
- While the egg is cooking, add the greens to the other half of the pan. Cook until the greens are just wilted or the vegetables are warm.
- Drizzle the fresh lemon juice over the greens and a pinch of salt. Stir and transfer to a serving bowl.
- Once the egg is cooked, place it on top of the greens. Garnish with additional toppings of your choice, such as avocado, shaved parmesan, or other healthy toppings.
- Serve immediately while the eggs are hot.
This simple breakfast bowl is the most basic, and we encourage you to add healthy toppings. For the bowl without any additional toppings such as avocado or bacon, there are 185 calories, 8g of protein, 5g of fat, 3g of carbs, and 1g of fiber.
4) Mexican Chicken Protein Bowl:
Ditch the fast-food options and try this delicious Mexican chicken protein bowl for a great fat-burning meal. Some other key items that can be added include sliced avocado, homemade guacamole, salsa, chopped cilantro, lime juice, chopped Jalapenos peppers, or Greek yogurt in place of sour cream.
This chicken protein bowl takes just 30 minutes to prep and is under 350 calories per serving, making it perfect for weight loss.
Ingredients:
- 2 boneless skinless chicken breasts cut into thin filets
- ½ cup rice
- Olive oil spray
- 1 tbsp. homemade taco seasoning or store-bought
- 1 cup water
- 1 tsp. salt
- 1 lime juiced
- 1 15 oz. can of black beans, drained and rinsed
- ¾ cup frozen corn thawed
- 1 head of romaine lettuce chopped
Directions for Taco Chicken:
- Sprinkle the taco seasoning over the chicken.
- Prepare by heating to medium and spraying with olive oil.
- Add the chicken to the hot pan and cook for 5-8 minutes on each side, or until cooked
- Move to a plate and chop.
Directions For Lime Rice:
- In a small pot or rice cooker, add rice and water.
- Bring to a boil on high heat. Lower heat to low, cover, and cook until the water soaks into the rice, about 30 minutes. (Or follow rice cooker directions)
- Remove the pot from the heat and add the rice to a medium bowl.
- Add the salt and lime juice to the bowl and toss them together.
- Add the beans, corn, chicken, lime rice, lettuce, and toppings to the containers.
This recipe will yield three chicken protein bowls, each serving containing 333 calories, 39 g of protein, 3 g of fat, 37 g of carbs, and almost 3 g of fiber.
3 Protein Bowl Recipes for Building Muscle
To pack on some serious size, combine these protein bowls with a great workout split.
1) Chicken With Creamy Avocado Bowl:
With ingredients like chicken breast, avocado, tomatoes, and cucumber, this is a fresh-tasting meal that will hit the spot for lunch and dinner!
Ingredients:
- 1 cup cooked freekeh
- 8 oz cooked boneless, skinless chicken breast
- 1⁄4 cup plain fat-free Greek yogurt
- 1 ripe avocado, halved, pitted, and chopped into 2-inch pieces
- 20 cherry tomatoes, halved
- 1 cup cucumber, thinly sliced
- 1⁄2 tsp. salt
- Juice of 1 fresh lime
- Pinch of chili powder, or more, if desired
Directions:
- Divide the freekeh into two bowls as the base.
- Add the chicken, cucumber, and tomatoes into the bowls and mix thoroughly.
- To make the avocado cream, combine avocado, yogurt, salt, lime juice, and chili powder in a blender or food processor. Blend for about 45 seconds or until smooth.
- Dollop each bowl with the avocado cream.
This recipe will give you two bowls that are packed with protein, each serving containing 537 calories, 48 g of protein, 20g of fat, 45 g of carbs, and 14 g of fiber.
2) Steak And Spaghetti Squash With Garlic Mushroom Sauce:
While this recipe may sound complex and difficult, it is rather easy to make and definitely worth the effort.
Steak is vital to building muscle, as it's rich in protein, iron, and vitamins. It also takes longer to digest, which helps keep your protein synthesis elevated longer and helps you feel full longer as well.
Ingredients:
- 1 cup cooked quinoa
- 8 oz. cooked sirloin tips, sliced thin (or other lean beef)
- 2 cups cooked spaghetti squash, divided
- 2 tsp. olive oil
- 8 oz. sliced white button or baby Bella mushrooms
- 2 cloves minced garlic
- 2 tbsp. reduced-sodium beef broth
- 1⁄2 tsp. salt
- 1⁄8 tsp. dried thyme
Directions:
- Divide quinoa between two microwavable bowls.
- Top each quinoa bowl with 4 ounces of steak and 1 cup of spaghetti squash. Set aside.
- Place olive oil in a large skillet over medium-high heat.
- Add mushrooms and garlic. Sauté until mushrooms are soft, about 7 minutes.
- Reduce heat to medium. Add broth, salt, and thyme. Toss to combine and cook for another 2 minutes. Cover and keep warm.
- Warm the quinoa/steak mixture in the microwave or on a baking sheet. Combine the two, and top each bowl with equal amounts of warm mushroom sauce.
This recipe will provide two servings, each having 390 calories, 35 g of protein, 18 g of fat, 21 g of carbs, and 4 g of fiber.
3) Korean Tuna Protein Bowl:
This easy recipe takes only five minutes to make and is a great muscle-building meal. Tuna is a staple in the majority of high-protein diets, as it is a high protein low fat food that also contains zero carbs. This simple recipe takes only five minutes to make and will leave you satisfied for hours.
Ingredients:
Korean Tuna Salad:
- 8 ounces tuna
- 1 tbsp. mayonnaise (can substitute for mashed avocado or Greek yogurt)
- 1 tsp. gochujang sauce (can substitute with red pepper flake mixture or chili paste)
- 1 tsp. soy sauce
- ¼ cup chopped celery
Sesame Dressing:
- 1 tbsp. toasted sesame oil
- 1 tbsp. soy sauce
- 1 tsp. honey
- Pinch of crushed red pepper
Bowl Ingredients:
- 1 cup brown rice
- 2 cups leafy greens
- ¼ cup carrots
- ¼ cup cucumber
- 1 large hard-boiled egg
- ¼ avocado, sliced
- 2 tbsp. kimchi
- 1 tsp. toasted sesame seeds
Directions:
- Combine all ingredients of the Korean tuna salad in a small bowl and stir.
- Whisk together the sesame oil, soy sauce, honey, and crushed red pepper in a separate small bowl and set aside.
- Combine the bowl ingredients in a bowl, then top with the tuna salad bowl
- Drizzle the sesame dressing and sprinkle the sesame seeds
Like all the other recipes, this protein grain bowl can be customized to your taste preferences and dietary needs. The single-serving size has 512 calories, 28 g of protein, 37 g of fat, 18 g of carbs, and 4 g of fiber.
Are Protein Bowls Good for You?
Depending on the ingredients, protein bowls can be one of the healthiest meals around, as it has a complete nutritional profile. As long as you follow the recipe's suggestions and use a lean, high-protein source combined with fresh vegetables and whole grains, these bowls are extremely healthy.
Be sure to go for whole wheat grains, complex carbohydrates, and other healthy ingredients.
Benefits Of Protein Bowls
One of the best parts about making protein bowls is using leftovers as your ingredients. Creativity in the kitchen can lead to the best recipes, so don't be afraid to use your leftovers and experiment with your protein bowls.
Protein bowls provide several health benefits, as they contain the essential nutrients needed to grow muscle and burn fat. These bowls contain the proteins our body needs to build muscle and vegetables that are key to overall health. Protein bowls can help you reach your macro goals and are an excellent option for those who meal prep. High protein meal prep can be very time-consuming and tedious, so preparing several meals with only a few ingredients in a short period can be very helpful.
Another important benefit of protein bowls is that they are high in fiber, which is great for helping regulate bowel movements and keep you feeling full longer. Net carbohydrates, which are carbs you can digest and use for energy, are calculated by subtracting the amount of fiber from the number of carbohydrates. This is especially important for burning fat and low carb or carb cycling meal plans.
How to Make A Healthy & Delicious Protein Bowl
The great part about these protein bowls is that they can easily be manipulated to fit your specific needs.
If you want your bowl to be vegan or vegetarian, be sure to substitute any meat for beans, seeds, or crispy tofu as your main protein source. If you want to follow a Paleo diet, swap out all of the grains and dairy products for fish, fruit, vegetables, and healthy fats.
Looking for more meat but want to keep it healthy? Add protein, like ground turkey, to your rice bowls. Or, for those who like burrito bowls, add seasoned ground beef.
If you want to add some tartness, try lemon juice, arugula, or radishes. To make your bowl sweeter, try adding roasted sweet potatoes, fruits, or pickled beets. To make your bowl spicier, add salsa or peppers of your choice. If a creamy, thick texture is what you desire, try adding guacamole, cottage cheese, or Greek yogurt.
For more flavor, marinate your chicken thighs or other meat used the day before, and you can even use fresh herbs, like fresh cilantro, to amp up the freshness. As always, we encourage our readers to use creativity and customize their bowls to meet their desired tastes and goals. Below are a few protein bowl ideas you can use to personalize your meal.
|
Category |
Substitute/Option |
|
Brown Rice Substitutes |
Cauliflower rice |
|
|
Quinoa |
|
|
Whole wheat couscous |
|
|
Black or pinto beans |
|
Protein Ideas |
Chickpeas |
|
|
Fish (salmon, shrimp, tuna) |
|
|
Edamame |
|
|
Nuts and seeds (e.g., pumpkin seeds) |
|
Leafy Greens |
Asparagus |
|
|
Cauliflower |
|
|
Brussels sprouts |
|
|
Kale |
|
|
Collard greens |
|
|
Swiss chard |
|
|
Watercress |
|
Colorful Vegetables |
Carrots |
|
|
Bell pepper |
|
|
Cherry tomatoes |
|
|
Beetroot |
|
|
Radishes |
|
|
Sweet potatoes |
|
Sweeter Alternatives |
Bananas |
|
|
Blueberries |
|
|
Raspberries |
|
|
Strawberries |
|
|
Peaches |
|
Healthy Fats |
Avocado |
|
|
Coconut |
|
|
Olive oil |
|
|
Nuts and seeds |
|
Pickled/Fermented Foods |
Kimchi |
|
|
Pickled onions |
|
|
Pickled beets |
How You Can Use Protein Bowls To Lose Weight
Protein bowls are a great way to lose weight, as they provide us with complete proteins that help burn fat. Lean proteins help build lean muscle, which burns more calories throughout the day.
Studies have also shown eating more fruits, vegetables, whole grains, nuts, seeds, and yogurt can lead to less belly fat. Be sure to add plenty of vegetables to keep your protein bowls high in protein and fiber and low in calories.
For those interested in more help with dieting, check out our article on Meal Preparation For Weight Loss and our 4-Week Weight Loss Meal Plan.
How You Can Use Protein Bowls To Gain Muscle
Protein bowls can also be used to gain muscle, combining high amounts of lean protein and complex carbs our muscles need to grow.
For the protein source, be sure to focus on lean meat such as steak, chicken, tuna, and turkey rather than lower-calorie options like beans and tofu. Add plenty of complex carbs and healthy fats to ensure you stay anabolic throughout the day.
Additional toppings, like high protein nuts and seeds, can help add even more protein, therefore gaining more muscle.
Good Ingredients For Healthy Protein Bowls
Depending on your goals, aim to add the following ingredients into the mix.
Weight Loss Protein Bowl Ingredients
Trying to lose weight? Add these fresh ingredients to your grocery list.
- Tofu
- Chicken or fish, such as salmon
- Eggs
- Leafy greens, such as kale, spinach, arugula, romaine lettuce, and cabbage
- Brown rice, wild rice, cilantro lime rice
- Chickpeas
- Quinoa
- Beans, such as brown and pinto
- Fat-free cottage cheese
Muscle-Building Protein Bowls Ingredients
Bulking up? Here are the staples your bowl needs!
- Steak
- Chicken or other lean meat, such as turkey
- Tuna
- Avocado
- Spaghetti squash
- Sweet potato
- Greek yogurt
- Seeds, such as sesame
- Nuts, such as walnuts and almonds
FAQs
Just in case we missed anything, let's look at answering some more of the frequently asked questions below.
How many calories are in a protein bowl?
On average, most protein bowls range from 300-550 calories. The great thing about a healthy meal like power bowls is you can easily add in or swap ingredients to meet your macro goals. People seeking to gain muscle will want to eat the higher-calorie protein bowls, which are packed with protein and carbs. Check out the 14 Best Bulking Foods for some ideas on what to include in your bowls.
If losing fat is your goal, go for the lower-calorie options, with some starting as low as 150 calories. These 12 Best Foods For Cutting will be a must in your protein bowl recipes!
What does a protein bowl consist of?
Simply put, a protein bowl recipe is a bowl containing a protein source, a grain, and vegetables or fruit. This combination of ingredients provides a complete source of protein and helps keep us feeling full longer. A protein bowl has a balanced amount of protein, carbohydrates, fats, and fiber to support muscle-building and fat-loss goals alike.
Are protein bowls served hot or cold?
Protein bowls can be served hot or cold, depending on the ingredients and user preference. Like everything else about protein bowls, they are customizable to the chef's preferences or what's on hand. Be sure to follow the recipe instructions, as some ingredients require the food to be served hot, such as the breakfast bowl.
Are protein bowls healthy?
Yes, protein bowls are very healthy! Protein bowls combine important colors and proteins we need for our diets. Vegetables, grains, fats, and protein all play an important role in maintaining health. We recommend making your own at home, as restaurants and grocery stores often contain unnecessary amounts of fat and other toppings that might lower the nutritional value.
Are protein bowls and power bowls the same thing?
Yes, protein bowls are the same thing as power bowls. There are a few other names for these protein bowls, which are based on the type of ingredients that are used. For example, Buddha bowls are a vegetarian version of the protein bowl. There are also grain bowls, Ayurvedic-inspired kitchari bowls, and others. As long as it contains protein, grain, and fruit or vegetable, it is a type of protein bowl.
How To Make A High Protein Bowl: A Summary
Whether you want to build muscle or burn fat, protein bowls are a great way to meet your fitness goals.
By combining a lean protein source, complex carbohydrates, and vegetables with healthy fats, we have a complete, well-balanced meal with minimal effort. Perfect for meal prep and a nutrient packed dish, a protein bowl is relatively easy to make and a delicious way to reach your fitness goals.
Interested in more great recipes? Check out the 6 Best High Protein Pasta Recipes, the 4 Best Recipes For Protein Muffins, and 4 High Protein Overnight Oats Recipes.
References
- Pappa, Abra. (2022, January 18). Korean Tuna Power Bowl. Abra's Kitchen. Retrieved November 25, 2022, from https://abraskitchen.com/korean-tuna-power-bowl/
- Johns, A. L. (2022, October 3). Meal prep Mexican chicken protein bowls {just 333 calories}. Lose Weight By Eating. Retrieved November 25, 2022, from https://loseweightbyeating.com/meal-prep-mexican-chicken-protein-bowls/
- Mrutcofsky. (n.d.). The best bowls for fat loss. Men's Journal. Retrieved November 26, 2022, from https://www.mensjournal.com/food-drink/absolute-best-bowls-fat-loss/berry-pistachio-crunch-smoothie-bowl/
- Tiemeyer, R. (2022, September 19). Protein bowl {only 6 ingredients!}. Thriving Home. Retrieved November 26, 2022, from https://thrivinghomeblog.com/protein-lunch-bowl/
- Ward, E. M. (2019, May 3). 5 simple, protein-packed bowl recipes. Muscle & Fitness. Retrieved November 24, 2022, from https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/5-simple-protein-packed-bowl-recipes/
Kyle Ustach
Author