Sunday, June 4, 2023

Healthy Lunchtime Bowls

Bailey Woodean
Bailey Woodean
I have been a freelance writer for more than 4 years, a mom for more than 2 years, and a wife for just under a year. I am currently a student in a cooking and catering program with the intention of expanding my knowledge of the culinary business. I then plan to take this knowledge to properly write about and critique restaurants and food. Writing to you from Niagara Falls, NY, thanks for joining me on the ride!
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As some of us return to working outside of the home, we may start grabbing those fast-food lunches. Before you do, consider making one of these delicious and healthy lunchtime bowls.

Smoked salmon, egg & avocado quinoa bowl


Quinoa Bowl:

  • 100g (1/2 cup) quinoa
  • 2 eggs
  • 100g smoked salmon, chopped
  • 1/4 cucumber, sliced
  • 10 cherry tomatoes
  • 1 avocado, chopped


  • 3 tbsp creme fraiche
  • 1 tsp dijon mustard
  1. Add the quinoa to a pan of boiling water and cook for approximately 15 minutes (or according to the package instructions). At the same time place the eggs in another pan of boiling water and cook for 7 minutes. When the eggs are cooked allow them to sit for a couple of minutes in cold water, before peeling and chopping them.
  2. Drain the quinoa, split it between two bowls, and add the eggs, smoked salmon, cucumber, tomatoes, and avocado.
  3. Make the dressing by mixing the creme fraiche and dijon mustard. You can add more or less mustard to taste. Drizzle over the top and serve.
Healthy lunchtime bowls

Black bean burrito bowl


Tasty Brown Rice Recipe

  • 2 cups brown rice
  • 4 cups veggie or chicken stock

Sriracha Sauce Recipe

  • 2 tbsp greek yogurt
  • 1 tsp Sriracha sauce
  1. In a pot, pour in the rice and stock
  2. Cover the pot and bring to a boil and then turn it down to simmer
  3. Cook until the rice is soft.
  4. Turn off the fire, but leave the rice in the pot to release the steam and get fluffy

Mexican chicken lunch bowls
  • 4 chicken breasts
  • 3 tbsp olive oil
  • 2-3 tbsp lime juice
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1-2 tsp chipotle powder
  • 2 tsp salt
  • 1 tsp pepper

For the quinoa and bulgur wheat

  • 3/4 cup bulgur wheat
  • 3/4 cup quinoa
  • 3 cups water/stock
  • 1 tsp salt

For the lunch bowls

  • 2 cups sweet corn
  • 2 cups cherry tomatoes halves
  • 1 avocado sliced
  • lime wedges to serve
  • salt and pepper to serve
  1. Combine all the marinade ingredients and mix well. Pour over chicken and allow to marinate for 30 minutes up to 24 hours.
  2. To cook the grains, combine the bulgur wheat and quinoa in a saucepan with the water and salt. Bring to a boil and lower the heat. Allow to simmer for 20 minutes or until the water has evaporated then cover with a lid and switch off the heat. Allow to steam for 30 minutes.
  3. Heat a non-stick frying pan over medium-high heat then cook the chicken until golden brown on both sides and cooked to your preference. Remove from the pan and allow to rest.
  4. Add the sweetcorn to the pan the chicken was cooked in and allow to cook for 5 minutes.
  5. Slice and serve the chicken over the grains with the charred corn, sliced avocado, and cherry tomatoes.

Honey Sesame Chicken Lunch Bowls


Honey Sesame Sauce:

  • 1/4 cup chicken stock or water
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup honey (or maple syrup)
  • 1 tablespoon sesame oil
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon cornstarch

Chicken Lunch Bowls:

  • 3/4 cup rice (uncooked; or roughly 2 cups cooked)
  • 2 tablespoons olive oil (divided)
  • 3 cups broccoli (chopped into small pieces)
  • 3 cups snap peas (ends trimmed)
  • 2 large chicken breasts (cut into 1-inch cubes)
  • salt & pepper
  • sesame seeds (garnish)
  1. Shake together all honey sesame sauce ingredients and set aside.
  2. Cook rice according to package instructions. Divide between 4 storage containers.
  3. Heat 1 tablespoon olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in the storage containers.
  4. Add the remaining 1 tablespoon olive oil to the pan. Add the chicken to the pan. Season with salt and pepper, and red pepper flakes (if desired). Cook for 7-10 minutes, until cooked through.
  5. Add the sauce to the pan and simmer for 2 minutes, until thickened.
  6. Add the chicken to the lunch containers and drizzle with sauce. Garnish with sesame seeds if desired.
  7. Store in the fridge for up to 4 days. Reheat to serve.

* If you are looking for ways to lighten this recipe up, try halving the sauce or swap part of the rice for cauliflower rice.

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