7 Healthy Buddha Bowl Recipes to Try at Home

Are you looking for a simple, nutritious dish with incredible visual appeal? Healthy Buddha bowls might just be the answer. These vibrant, balanced dishes have become popular among vegans, vegetarians, and food lovers everywhere. Packed with a variety of flavours and nutrients, they offer a satisfying way to enjoy healthy eating. This article guides you through the world of Buddha bowls, including their health benefits, the steps to assembling the perfect bowl and 7 recipes for some delicious inspiration.

The Modern History of Buddha Bowls

Buddha bowls have been trending for years, gaining popularity as a one-bowl-wonder that's as beautiful as it is nutritious. You can eat them with a spoon or fork, enjoying a bite of everything each time you dive in. But where did the concept of these photo-worthy bowls come from in the first place?

It turns out the origin of the Buddha bowl is a bit vague. The most convincing idea is that the brimming bowl of goodness represents Buddha's round belly and echoes the abundance, nourishment and sense of balance synonymous with Buddhist teachings. They are typically vegetarian or vegan; however, animal protein is sometimes featured. The hero ingredient/s are served on a bed of whole grains like rice or quinoa, adorned with fresh, roasted or raw veggies.

Buddha bowls can be amped with seasonings, nuts, seeds, dressings and pickled vegetables. The result is a piece of artwork, similar to a Poké bowl, that's almost too good to disturb. Their main flex, though, is their versatility. You can make a Buddha bowl on your favourite grain canvas and customise it to your individual needs.

A buddha bowl sitting on a table.

Health Benefits of Buddha Bowls

Buddha bowls are a celebration of colours, textures and flavours, offering a range of health benefits. Because they are a wholefood-focused meal focused on freshness, they have a natural array of salad or vegetables and are loaded with complex carbohydrates, fibre, vitamins, minerals and antioxidants.

You can also increase the protein level by adding tofu, chickpeas or lentils and add some healthy fats with olives, avocado or salmon. Buddha bowls are also typically gluten-free, which makes them an all-around powerhouse dish capable of suiting different palates and nutrient requirements. They’re ideal if you're following a Mediterranean-style diet, Flexitarian diet, or if you're pregnant and looking for ways to boost your nutrient intake.

Below is a snapshot of the health benefits of Buddha Bowls:

A top down view of a healthy buddha bowl.

How to Make Buddha Bowls at Home

Creating a Buddha bowl is a lot of fun and easier than you think. The trick to a successful Buddha bowl is all about balance and assembly. Once you master the art of Buddha-bowl making, you can enjoy a nourishing meal in no time.

Here's a step-by-step guide to making Buddha bowls at home:

  1. Choose your base: It's all about the base here, so make it a good one! Start with healthy grains like brown rice, sushi rice, couscous or quinoa. 
  2. Add colourful veggies: Cooked, raw or a combination of the two works wonderfully. Try roasted sweet potatoes, sliced red onion, cherry tomatoes or steamed broccoli.
  3. Incorporate protein: Don't forget to add a protein source to maximise your macros! Choose vegetarian and vegan options such as chickpeas, lentils or tofu. Chicken, slow-cooked lamb, salmon or sardines are great healthy protein choices, too.
  4. Incorporate seeds or nuts: A handful of nuts or seeds is a surefire way to boost the nutrients, crunch and look of your Buddha bowl! Sprinkle on some black or white sesame seeds, sunflower seeds, linseeds, pepitas or chopped nuts for added texture.
  5. Try a pinch of fermented food: Not always featured in Buddha bowls, but adding fermented foods or pickles is something you should certainly try. Sauerkraut, kimchi or pickled ginger are great toppers for any Buddha bowl. They add a tangy, probiotic-rich element to your meal, promoting good gut health.
  6. Drizzle with a punchy dressing: Finish it off with a homemade dressing. A simple vinaigrette, lemony aioli, or tahini sauce completes the meal with a generous hit of flavour.
  7. Add a superfood twist: For an added nutritional boost, add some superfoods to your Buddha bowl. Sprinkle on some Goji berries,  hemp seeds, chia seeds, or a drizzle of honey for a dose of antioxidants and vitamins.

You can create your own personalised and nourishing Buddha bowl at home with these simple steps.

Enjoy These Delicious and Wholesome Buddha Bowl Recipes

Making a healthy Buddha bowl at home is a wonderful culinary experience and a nourishing choice for your wellbeing. By thoughtfully selecting diverse ingredients and balancing flavours, textures and nutrients, you can craft a meal that satisfies any craving and health requirements. Enjoy some of these Buddha Bowl recipes to get you started.

7 Healthy and Delicious Buddha Bowl Recipes

Whether you're after a chicken Buddha bowl or a delicious vegan Buddha bowl, you'll find what you need with these seven healthy Buddha bowl recipes to try at home.

Recipes

Classic Quinoa Buddha Bowl

Classic Quinoa Buddha Bowl

For a nutritious meal that combines light and fluffy quinoa with some simple ingredients likely already in your fridge, try this classic quinoa Buddha bowl. It's a great basic version that can be boosted with other favourite add-ons to suit your personal taste.

Ingredients

  • 100g quinoa, cooked
  • 100g canned chickpeas
  • 1/2 avocado, sliced
  • 50g cherry tomatoes, halved
  • 30g baby spinach
  • 1 tbsp vinaigrette or honey mustard dressing

Method

  1. Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with 200ml of water. Bring to a boil, then reduce heat and cover. Let it simmer for about 15 minutes, or until all the water is absorbed and the quinoa is fluffy.
  2. Rinse chickpeas and heat them in a non-stick pan for 3-4 minutes, optionally adding a pinch of salt for extra flavour.
  3. In a large serving bowl, layer the cooked quinoa and chickpeas at the base. Arrange the avocado slices, cherry tomatoes, and baby spinach on top in sections for a visually appealing presentation.
  4. Drizzle with your dressing of choice, adjusting the amount to taste. Give the bowl a gentle toss or mix just before eating to ensure the dressing is evenly distributed.
  5. Optionally add a pinch of sauerkraut for extra punch.

Grilled Chicken Buddha Bowl

Grilled Chicken Buddha Bowl

This grilled chicken Buddha bowl recipe combines lean protein with vegetables, delivering a filling and nourishing meal. The addition of some subtle Asian flavours makes it a delightful choice for lunch or dinner.

Ingredients 

  • 150g chicken breast 
  • 1 tsp olive oil 
  • 100g brown rice, cooked
  • 1/2 cup carrot, grated 
  • 50g cucumber, sliced 
  • 30g red cabbage, shredded
  • 1 pinch of shredded coriander leaves
  • 1 tbsp soy sauce
  • 2 tbsp honey
  • 1 tbsp sesame seeds

Method 

  1. Preheat a grill or frying pan over medium-high heat. 
  2. Brush the chicken breast with olive oil and season with salt and pepper. Grill for 6-7 minutes on each side or until fully cooked and the internal temperature reaches 75°C. Allow the chicken to rest before slicing. 
  3. In a serving bowl, place a base layer of cooked brown rice.
  4. Arrange the grated carrot, sliced cucumber, and shredded red cabbage in sections around the bowl. 
  5. Top the rice and vegetables with sliced grilled chicken. Add coriander to garnish.
  6. In a jar, combine honey, soy sauce and sesame seeds. Seal and shake vigorously to combine into a luscious dressing.
  7. Add to your final dish and toss to combine.
  8. Serve immediately, adjusting seasonings to taste. 

Japanese Tempeh Buddha Bowl

Japanese Tempeh Buddha Bowl

For an umami-packed meal, this Buddha bowl is perfect for those looking for a meatless alternative full of flavour and nutrients. This recipe combines the uniqueness of Japanese cuisine using sesame seeds with the health benefits of tempeh and fresh vegetables.

Ingredients

  • 1 block of tempeh, cubed
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 60g edamame, shelled
  • 2 tbsp pickled vegetables
  • ½ tsp garlic powder
  • ½ tsp ground ginger
  • 2 cups cooked rice
  • Furikake seasoning (a Japanese seaweed and sesame sprinkle)
  • 1 tbsp sesame seeds

Method

  1. In a pan, heat the sesame oil over medium heat and add in the cubed tempeh.
  2. Season with soy sauce, garlic powder, and ginger. Cook for about 5 minutes or until golden brown and crispy.
  3. In a serving bowl, layer the cooked rice, edamame and the seasoned tempeh on top.
  4. Sprinkle furikake seasoning and sesame seeds over the top for added flavour and texture.

Roasted Turmeric Chickpea and Cauliflower Buddha Bowl

Roasted Turmeric Chickpea and Cauliflower Buddha Bowl

This anti-inflammatory bowl, featuring golden turmeric-roasted chickpeas paired with cauliflower, is a delightful blend of tastes and textures. It is perfect for enhancing their diet with wholesome, energising ingredients.

Ingredients

  • 1 can (400g) chickpeas, drained and rinsed
  • 1 small head cauliflower, cut into florets
  • 2 tbsp olive oil
  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • Salt and pepper to taste
  • 100g quinoa, cooked
  • 1 avocado, sliced
  • 50g spinach leaves
  • 1 carrot, shredded
  • 2 tbsp tahini
  • Juice of 1 lemon

Method

  1. Preheat the oven to 200°C (392°F) and line a baking sheet with parchment paper.
  2. In a mixing bowl, combine chickpeas and cauliflower florets. Drizzle with olive oil, then sprinkle with turmeric, cumin, salt, and pepper. Toss to coat evenly.
  3. Spread the chickpea and cauliflower mixture onto the prepared baking sheet in a single layer.
  4. Roast in the oven for 20-25 minutes, or until the cauliflower is tender and the chickpeas are slightly crispy, stirring halfway through.
  5. In a serving bowl, layer the cooked quinoa, roasted chickpeas and cauliflower, sliced avocado, spinach leaves, and shredded carrot.
  6. In a small bowl, whisk together tahini and lemon juice to create a smooth dressing. Drizzle over the Buddha bowl.
  7. Serve immediately and enjoy.