Written by Dietetics Masters student Malia Maire
One bowl healthy meals are a simple and nourishing way to bring balanced nutrition together in one sitting. Not only are they satisfying and full of essential nutrients, but they also combine multiple food groups into a single, convenient dish that can be tailored for cultural needs and personal preferences. And cleanup is minimal!
What is a one bowl meal?
A one bowl meal typically starts with a base of whole grains, leafy greens, or a combination of both. Common whole grain options include brown rice, quinoa, farro, and barley. Whole grains provide fiber and complex carbohydrates that offer sustained energy and help you feel fuller for longer. The added layer of greens (kale, spinach, arugula, or mixed lettuce) adds volume and micronutrients.
Next is adding on vegetables for color, fiber, and a wide range of vitamins and minerals. The options are nearly endless and can be adjusted based on the season. Using a variety of colors doesn’t only make the food eye catching, but also supports overall health and well being through diverse nutrient intake.
Protein typically makes up about one quarter of the bowl, aligning with recommendations from The Dietary Guidelines for Americans 2025 to 2030. Think about adding cooked, cubed chicken or turkey, hard boiled eggs, or plant based options like tofu, tempeh, lentils, and beans for vegetarians.
Finally, sauces and dressings bring the entire bowl together. Many are made with olive oil, yogurt, tahini, or avocado, which provide heart healthy fats and enhance the absorption of fat soluble vitamins. Whether it is pesto, tzatziki, hummus, lemon tahini dressing, salsa, or a simple olive oil and balsamic combination, the pairing of the bowl with a sauce adds flavor and often contributes to a desirable creamy texture when everything comes together.
Why should you make them at home?
One bowl meals are practical for busy schedules, meal prepping, and packing lunches, or just on the go. They simplify portion guidance and encourage balanced eating while making it easier to include multiple food groups in one dish.
Flavorful Combination Ideas
Lentils, roasted cauliflower, mixed greens, chickpeas, and hummus
Greek salad, basmati rice, smoked chicken, hummus, and tzatziki
Rice, beans, grilled steak of choice, guacamole and pico de gallo
Rice, black beans, corn, salsa, and cheese
Leftover rice, frozen mixed veggies, scrambled eggs, tofu and soy sauce
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