If you’re looking for a versatile and nutritious meal that can be satisfying any time of day, look no further than the buddha bowl. I am bringing you the internet’s latest food obsession. One simply cannot resist a colorful rainbow of ingredients and layers of goodness in one bowl.

The Past

But first things first, what does Buddha have to do with the buddha bowl? Each day at sunrise, Buddha wandered the streets using a bowl to collect alms (offerings of food and currency) from local villagers. Also referred to as a begging bowl, or an alms bowl, Buddhist monks still collect alms in a bowl today.

The concept of a buddha bowl has been around for a very long time. You may have heard these nutrient dense meals be called grain bowls, power bowls, macro bowls, hippie bowls or even poke bowls. No matter what we call them, they are a complete balanced meal in one bowl, and the concept is here to stay.

The Present

This easy bowl can be tailored to your own taste, using leftovers or whatever whole foods you have on hand, making it perfect for everything from a quick lunch to a family dinner. You can use your own imagination and creativity to come up with endless possibilities for buddha bowls. They’re versatile, nutritious, and above all, satisfying. In this guide, I will demonstrate how to build the perfect buddha bowl, leaving a little room for imagination, plus give you some delicious recipes to get you started!

I have included a list of some of my favorite ingredients, but feel free to add your own picks. I have listed whole ingredients but there are several ways to prepare each. For instance, I listed eggs as a protein source. There are many ways to prepare eggs (hard boiled, soft boiled, fried, scrambled, etc.). Be sure to experiment and use your imagination to make your bowl your own. There are no wrong answers!

How to build a buddha bowl:

The first thing you will want to do is to find a large bowl and follow the following steps.

1. Choose a leafy green. Greens are good raw but can also be steamed or wilted for added flavor and texture.
2. Select a complex carbohydrate base. Balance out your bowl with a complex carbohydrate source. Some of my favorites are air fried sweet potatoes and orzo pasta.
3. Pile on the veggies. Choose 2-7 vegetables. Remember, more color = more nutrition and fuel for your day.
4. Pick your protein source. Proteins can be roasted, grilled, baked or even air fried. Prepare them however you most enjoy eating them.
5. Choose a healthy fat. You can skip this one if you plan on including olive oil in your dressing. Peanuts or cashews can also add a nice crunch.
6. Choose a dressing. A store-bought dressing will always do the trick, but a homemade dressing almost always adds an extra boost of freshness.
7. Select a garnish. I like to take a step back and look at my bowl before I choose a color and/or texture that it is missing before I choose my garnish.

Layer all the ingredients in a bowl and top with dressing and a garnish.

Following the template above, see how I created my favorite buddha bowl recipes below. Eating healthy does not have to be complicated. You may notice that I left only a few details about the preparation of the ingredients. This is where you will find a little room for imagination to make your very own creation.

Salmon Buddha Bowl with Spicy Peanut Sauce

Packed with vibrant vegetables, seasoned smoked salmon, and a tantalizingly spicy peanut dressing, this bowl is as visually appealing as it is delicious.

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Course Lunch

Cuisine Asian, Western

Ingredients

Bok Choy As the primary leafy green
Red Bell Pepper Cut into strips
Yellow Bell Pepper Cut into flowers
Red Cabbage Shredded
2 Sliced Lime Rounds
Cherry Tomatoes Halved
Broccolini Steamed
Cucumber Spiral sliced
Smoked Salmon Seasoned to your liking
Peanut Butter As the primary healthy fat

Spicy Peanut Butter Dressing

1/2 Tbsp Peanut Butter
1/2 Tbsp Spicy Honey
1 Tsp Maple Syrup
1 Tbsp Soy Sauce or Liquid Aminos Low Sodium
Squeeze Half Lime

Garnish

Serrano Pepper Thinly sliced

Instructions

Salmon bowl preparation:

Prepare all the vegetables as described (carrot ribbons, bell pepper strips, cabbage, cherry tomatoes, broccolini, and cucumber spirals). Set aside.
Cook the rice noodles according to the package instructions. Once cooked, drain and set aside.
Prepare the spicy peanut sauce by mixing the peanut butter, spicy honey, maple syrup, soy sauce or liquid aminos, and lime juice in a small bowl. Stir until well combined. Adjust the sweetness or spiciness to taste.
Season the smoked salmon with your desired seasoning. You can use a combination of salt, pepper, and any other preferred spices. Set aside.

Assemble your salmon bowl:

Arrange the bok choy leaves at the bottom of each serving bowl.
Add a portion of rice noodles on top of the bok choy.
Arrange the prepared vegetables (carrot ribbons, bell pepper strips, cabbage, cherry tomatoes, broccolini, and cucumber spirals) on one side of the bowl.
Place the seasoned smoked salmon on the other side of the bowl.
Drizzle the spicy peanut sauce over the salmon and vegetables.
Garnish each bowl with thinly sliced serrano pepper for an extra kick of spice.

Notes

Serve the salmon bowls immediately, and enjoy the vibrant flavors and textures of this nutritious and delicious meal!

Keyword Dressing, Salad

Savory Chicken & Sweet Potato Buddha Bowl

This bowl combines tender pan-fried chicken breast with crispy air-fried sweet potatoes and chickpeas, nestled atop a bed of fresh spring mix and an array of colorful vegetables.

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Ingredients

Spring Mix As the primary leafy green
Sweet Potatoes Cubed and air fried
Chickpeas Airfried

Vegetables

Carrot Sliced in ribbons
Cherry Tomatoes Halved
Cabbage Shredded
Cucumber Spiralized
Broccolini Steamed

Protein

Chicken Breast Seasoned and pan fried

Healthy Fat

Olive Oil

Basil-Parmesan Dressing

1/2 Cup Basil Leaves
1/2 Oz Parmesan Cheese Freshly grated
2 Tbsp Olive Oil
1 Clove Garlic
Drizzle Balsamic Vinegar Reduction

Garnish

Green Onion Sliced

Instructions

Buddha bowl preparation:

Prepare the spring mix by washing and drying it thoroughly. Set aside.
Preheat your air fryer to the appropriate temperature for both sweet potatoes and chickpeas.
Prepare the sweet potatoes by peeling and cubing them into bite-sized pieces. Place them in the air fryer basket and cook until crispy and golden brown.
Rinse the chickpeas and pat them dry with a paper towel. Toss them with a bit of olive oil and any desired seasonings. Place them in the air fryer basket and cook until crispy.
While the sweet potatoes and chickpeas are cooking, prepare the vegetables. Use a vegetable peeler to create ribbons of carrots, halve the cherry tomatoes, shred the cabbage, spiralize the cucumber, and steam the broccolini until tender-crisp. Set aside.
Season the chicken breast with your desired seasonings. Heat a skillet over medium-high heat and add a drizzle of olive oil. Cook the chicken breast until golden brown and cooked through, about 6-8 minutes per side, depending on thickness. Once cooked, let the chicken rest for a few minutes before slicing it.
Prepare the Basil-Parmesan Dressing by combining basil leaves, freshly grated parmesan cheese, olive oil, garlic clove, and a drizzle of balsamic vinegar reduction in a food processor. Blend until smooth and well combined.

Assemble the buddha bowl:

Divide the spring mix among serving bowls.
Arrange the cooked sweet potatoes, chickpeas, and prepared vegetables on top of the greens.
Slice the cooked chicken breast and add it to the bowls.
Drizzle the Basil-Parmesan Dressing over each bowl.
Garnish each bowl with sliced green onions.

Notes

Serve the Savory Chicken & Sweet Potato Bowls immediately, and enjoy the delicious combination of flavors and textures! Feel free to customize the ingredients and quantities based on your preferences and dietary restrictions. You can also add additional toppings or garnishes as desired.