Fresh, light, and nutrient-dense meals are best enjoyed in the summer. Making good grain bowls can help you to make sure you’re eating well in the hot months. These dishes abound in taste as well as in vital nutrients. These amazing dishes will keep you full and energizing all through the day.
1. Green Goddess Grain Bowl
This colorful and nutrient-dense Green Goddess Grain Bowl is Perfect for a summer lunch. This dish is as lovely as it is tasty, with a foundation of robust grains and topped with fresh vegetables.
Total Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cucumber, diced
- 1 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup crumbled feta cheese
- 2 tbsp chopped fresh parsley
- 1/4 cup Green Goddess dressing
Directions
- Combine quinoa and water in a medium sautépan. Bring to a boil; then, turn the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- In a big bowl toss quinoa, cucumbers, avocado, cherry tomatoes, shredded carrots, feta cheese, and parsley.
- Drizzle with Green Goddess dressing; toss lightly to mix.
- Present straight away or chill for up to two days.
Nutritional Info
Calories: 310, Carbs: 36g, Fat: 16g, Protein: 9g, Fiber: 7g
Personal Note
This grain bowl tastes great and is very refreshing. The Green Goddess’s dressing brings a dash of herby taste that accentuates the fresh vegetables exactly.
2. Black Bean-Quinoa Bowl
The Black Bean-Quinoa Bowl is perfect for a hot summer’s lunch and high in proteins. Black beans and quinoa’s earthy tastes mix in this dish with fresh vegetables and a tart lime dressing.
Total Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Additional Time: 10 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 cup corn kernels
- 1/4 cup chopped cilantro
- 2 tbsp lime juice
- 1 tbsp olive oil
- Salt and pepper to taste
Directions
- Mix quinoa and water in a medium saucepan. Bring to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- Toss quinoa, black beans, bell pepper, corn, and cilantro In a big bowl
- Whisk lime juice, olive oil, salt, and pepper in a small bowl.
- Drizzle the dressing over the quinoa mixture; gently toss to blend.
- Store refrigerated for up to two days or straight away.
Nutritional Info
Calories: 320, Carbs: 50g, Fat: 7g, Protein: 11g, Fiber: 9g
Personal Note
My go-to lunch is this bowl, which is fast and simple. Black beans and quinoa are both great and healthy as they provide a full amount of proteins.
3. Grain Bowl with Chickpeas & Cauliflower
The Grain Bowl with Chickpeas & Cauliflower is a enjoyable and Perfect for lunch meal. Fluffy quinoa and a tangy lemony tahini sauce top roasted cauliflower and chickpeas.
Total Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Additional Time: 5 minutes
- Total Time: 50 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 head cauliflower, cut into florets
- 1 can chickpeas, rinsed and drained
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- 1/4 cup tahini
- 2 tbsp lemon juice
- 2 tbsp water
- 1 clove garlic, minced
- 1 tbsp chopped parsley
Directions
- Turn the oven’s temperature to 400°F (200°C).
- Put quinoa and water in a medium pot. Boil for 15 minutes, then lower heat to low, cover, and simmer until quinoa is cooked and water is absorbed.
- Fluff quinoa with a fork; let it cool slightly.
- On a baking sheet, combine olive oil, cumin, paprika, salt, and pepper cauliflower and chickpeas. Roast until the cauliflower is soft and golden, 25 to 30 minutes in the oven.
- Whisk tahini, lemon juice, water, garlicky and parsley in a small bowl.
- Toss quinoa, roasted cauliflower, and chickpeas in a big dish. Drizzle with the tahini sauce; gently toss to mix.
- Eat right away or chill for up to two days.
Nutritional Info
Calories: 350, Carbs: 48g, Fat: 15g, Protein: 12g, Fiber: 10g
Personal Note
On days when you need something light yet noteworthy this grain bowl is ideal. The lemony tahini sauce wonderfully brings the great depth of taste the roasted cauliflower contributes together.
4. Classic Cobb Mason Jar Salad
A quick and great way to have a healthy meal on-demand is with the Classic Cobb Mason Jar Salad. This salad is aesthetically pleasing and fulfilling from layers of fresh veggies and a good dressing.
Total Time
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
Number of Servings
- Servings: 4
Ingredients
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1 cup cooked chicken breast, diced
- 1/2 cup crumbled blue cheese
- 4 hard-boiled eggs, sliced
- 1/4 cup cooked bacon, crumbled
- 1/4 cup red wine vinaigrette
Directions
- In four mason jars, layer the salad greens, cherry tomatoes, avocado, chicken, blue cheese, hard-boiled eggs, and bacon.
- Divide the red wine vinaigrette among the jars, pouring it over the top.
- Seal the jars and refrigerate until ready to serve. Shake well before eating.
Nutritional Info
Calories: 420, Carbs: 12g, Fat: 30g, Protein: 27g, Fiber: 5g
Personal Note
For lunch, Mason jar salads are groundbreaking. Everything is crisp and fresh; the layers guarantee that every mouthful has a little bit of everything.
5. Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
A great and satisfying lunch is this Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce. The good variation the creamy roasted red pepper sauce offers for the healthy components.
Total Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Additional Time: 10 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can chickpeas, rinsed and drained
- 1 red bell pepper
- 2 tbsp olive oil
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1/4 cup chopped parsley
Directions
- Combine quinoa and water in a medium saucepan. Bring to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- Over an open heat, roast the red bell pepper until the skin burns black. Let cool; then, peel off the skin and discard the seeds. Once smooth, blend the roasted pepper with olive oil, garlic, and lemon juice.
- Arrange quinoa, chickpeas, and parsley in a big bowl. Drizzle with the roasted red pepper sauce; toss lightly to mix.
- Refrigerate for up to two days or serve right away.
Nutritional Info
Calories: 310, Carbs: 42g, Fat: 12g, Protein: 9g, Fiber: 8g
Personal Note
This lunch recipe distinguishes itself with the roasted red pepper sauce. It goes well with the quinoa and chickpeas and is creamy, faintly sweet.
6. Chicken Quinoa Bowl with Olives & Cucumber
Perfect for a summer lunch, the Chicken Quinoa Bowl with Olives & Cucumber is a revitalising and filling dish. This dish tosses nutrient-dense quinoa with crisp cucumbers, salty olives, and juicy chicken.
Total Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 2 cups cooked chicken breast, diced
- 1 cup cucumber, diced
- 1/2 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup red onion, thinly sliced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
Directions
- Mix quinoa and water in a medium saucepan. Bring the mixture to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- Combine red onion, quinoa, chicken, cucumbers, olives, feta cheese in a big bowl.
- Whisk olive oil, lemon juice, oregano, salt, and pepper in a small basin.
- Drizzle the dressing over the quinoa mixture; gently toss to blend.
- Store refrigerated for up to two days or straight away.
Nutritional Info
Calories: 350, Carbs: 30g, Fat: 17g, Protein: 25g, Fiber: 5g
Personal Note
Perfect for meal planning and quite tasty is this dish. The feta and olive accent from the Mediterranean improves the flavor overall.
7. Roasted Veggie & Hummus Pita Pockets
A delicious and economical lunch choice are roasted vegetable and hummus pita pockets. These pita pockets are great and packed with roasted veggies and creamy hummus.
Total Time
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 2 cups mixed vegetables (bell peppers, zucchini, eggplant), diced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
- 1 cup hummus
- 4 whole-wheat pita pockets
- 1 cup fresh spinach leaves
Directions
- Preheat oven to 425°F (220°C).
- Toss the mixed veggies olive oil, Italian seasoning, salt, and pepper. On a baking sheet, roast until tender and slightly browned, 20 to 25 minutes.
- Halved the pita pockets, then carefully open each half to form a pocket.
- Inside every pita half, generously spread hummus.
- Stuff roasted veggies and fresh spinach leaves into the pita pockets.
- Present straight-forward or wrap firmly; refrigerate for up to one day.
Nutritional Info
Calories: 310, Carbs: 42g, Fat: 14g, Protein: 8g, Fiber: 10g
Personal Note
Lunch should be fast and healthful, and these pita pockets are ideal. My house’s go-to lunch is roasted vegetables with hummus as they are both tasty and satisfying.
8. Chickpea & Quinoa Grain Bowl
Chickpea & Quinoa Grain Bowl is perfect for summer and protein-dense plant-based meal. It’s light, crisp, and bursting with tastes from roasted veggies and a tart lemon sauce.
Total Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can chickpeas, rinsed and drained
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1/4 cup chopped parsley
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp ground cumin
- Salt and pepper to taste
Directions
- Combine quinoa and water in a medium sautépan. Bring to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool slightly.
- Mix in a big bowl quinoa, chickpeas, bell pepper, zucchini, and parsley.
- Whisk olive oil, lemon juice, cuming, salt, and pepper in a small basin.
- Drizzle the dressing over the quinoa mixture; gently toss to blend.
- Store refrigerated for up to two days or straight away.
Nutritional Info
Calories: 320, Carbs: 46g, Fat: 11g, Protein: 10g, Fiber: 9g
Personal Note
I find this grain bowl to be really flexible. A excellent way to use leftovers is to just replace the vegetables with whatever you have on hand.
9. Rice & Lentil Salad
The Rice & Lentil Salad is a hearty and nutritious summer supper. This salad has brown rice, lentils, fresh veggies, and a tangy Dijon mustard dressing.
Total Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Additional Time: 10 minutes
- Total Time: 50 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup cooked lentils
- 1 carrot, shredded
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped fresh parsley
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Directions
- Mix brown rice with water in a medium-sized pot. About 30 minutes, boil; then, lower heat to medium, cover, and simmer until rice is cooked and water is absorbed.
- Using a fork, fluff rice; let it cool somewhat.
- Combine in a big bowl rice, lentils, carrots, cherry tomatoes, and parsley.
- Whiff olive oil, Dijon mustard, apple cider vinegar, salt, and pepper in a small bowl.
- Drizzle the dressing over the rice mixture; toss lightly to blend.
- Present straight away or chill for up to two days.
Nutritional Info
Calories: 350, Carbs: 58g, Fat: 9g, Protein: 11g, Fiber: 10g
Personal Note
This salad is most often used in meal preparation. It keeps nicely in the refrigerator; the flavors only improve with time. The Dijon mustard dressing adds a delicious flavor to bring everything together.
10. Loaded Chicken-Quinoa Salad
Perfect for lunch or dinner, the loaded chicken-quinoa salad is a filling and nourishing meal. It mixes fresh vegetables, fluffy quinoa, and tender chicken together with a great honey mustard dressing.
Total Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 2 cups cooked chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup shredded carrots
- 1/4 cup sunflower seeds
- 2 tbsp honey
- 1 tbsp Dijon mustard
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Directions
- Add quinoa and water in a medium saucepan. Bring to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- Mix in a big bowl quinoa, chicken, cherry tomatoes, cucumber, carrots, and sunflower seeds.
- Whisk in a small bowl honey, Dijon mustard, olive oil, apple cider vinegar, salt, and pepper.
- Drizzle the dressing over the quinoa mixture; gently toss to blend.
- Store refrigerated for up to two days or straight away.
Nutritional Info
Calories: 390, Carbs: 42g, Fat: 14g, Protein: 25g, Fiber: 6g
Personal Note
In our family, this salad is our favorite. The honey mustard dressing complements the chicken and veggies exactly with its sweet and tangy taste. For a fast and sensible dinner, it’s a fantastic choice.
11. Tuna & White Bean Salad
Tuna & White Bean Salad is a nourishing and high-protein meal that is ideal for a quick lunch. This salad has crisp greens, a tangy lemon dressing, and the rich flavors of tuna and creamy cannellini beans.
Total Time
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Additional Time: 5 minutes
- Total Time: 15 minutes
Number of Servings
- Servings: 4
Ingredients
- 2 cans tuna, drained
- 1 can cannellini beans, rinsed and drained
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
Directions
- Mix in a large bowl tuna, cannellini beans, red onion, cherry tomatoes, and parsley.
- Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl.
- Drizzle the dressing over the tuna mixture then toss lightly to blend.
- Store refrigerated for up to one day or straight away.
Nutritional Info
Calories: 280, Carbs: 18g, Fat: 12g, Protein: 24g, Fiber: 5g
Personal Note
This salad is a great option for a quick lunch. The lemon dressing adds a bright, tangy flavor that complements the tuna and beans perfectly.
12. Roasted Veggie & Quinoa Salad
The Roasted Vegetable & Quinoa Salad is a wonderful and nutritious summer lunch option. This salad is both delicious and filling, thanks to the fluffy quinoa and roasted vegetables.
Total Time
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Additional Time: 5 minutes
- Total Time: 40 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 2 cups mixed vegetables (bell peppers, zucchini, eggplant), diced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- 1/4 cup fresh basil, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
Directions
- Set oven to 425°F (220°C).
- Toss the mixed veggies with olive oil, Italian seasoning, salt, and pepper. On a baking sheet, roast until tender and slightly browned, 20 to 25 minutes.
- Mix quinoa and water in a medium sauté pan. Bring to a boil; then, lower the heat to low; cover; simmer until quinoa is cooked and water is absorbed, around 15 minutes.
- Fluff quinoa with a fork; let it cool just slightly.
- Combine quinoa, roasted veggies, basil, and feta cheese in a big dish. Toss softly to mix.
- Serve straight away or chill for up to two days.
Nutritional Info
Calories: 340, Carbs: 40g, Fat: 14g, Protein: 10g, Fiber: 7g
Personal Note
The roasted vegetables and quinoa in this salad work very nicely together. The feta cheese adds a creamy, tangy touch that perfectly puts everything together.
13. Chickpea & Veggie Grain Bowl
The Chickpea & Vegetable Grain Bowl is a satisfying plant-based meal that’s ideal for the summer. This meal combines fresh vegetables and chickpeas with a delicious tahini sauce to provide a nutritious and substantial lunch option.
Total Time
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Additional Time: 5 minutes
- Total Time: 20 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 can chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tsp ground cumin
- Salt and pepper to taste
Directions
- Mix in a big bowl chickpeas, cherry tomatoes, cucumber, red onion, and parsley.
- Whisk tahini, lemon juice, olive oil, cumin, salt, and pepper in a small bowl.
- Drizzle the dressing over the chickpea mixture; toss lightly to blend.
- Present straight away or chill for up to one day.
Nutritional Info
Calories: 290, Carbs: 32g, Fat: 14g, Protein: 8g, Fiber: 9g
Personal Note
This grain bowl is very refreshing on a hot summer day. The tahini dressing’s rich, nutty flavor well compliments the fresh vegetables.
14. Rainbow Grain Bowl with Cashew Sauce
The Rainbow Grain Bowl with Cashew Sauce is a colorful and nutritious meal that’s ideal for the summer. This recipe mixes colorful vegetables, nourishing grains, and a creamy cashew sauce that brings everything together.
Total Time
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Additional Time: 10 minutes
- Total Time: 30 minutes
Number of Servings
- Servings: 4
Ingredients
- 1 cup cooked quinoa
- 1 cup cooked brown rice
- 1 cup shredded red cabbage
- 1 cup shredded carrots
- 1 cup edamame, shelled
- 1 red bell pepper, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 1/2 cup raw cashews, soaked in water for at least 2 hours
- 2 tbsp lemon juice
- 1 tbsp soy sauce
- 1 tbsp maple syrup
- 1 clove garlic
- 1/4 cup water (or more, as needed)
- Salt and pepper to taste
Directions
- Put in a big bowl quinoa, brown rice, red cabbage, carrots, edamame, bell pepper, and cilantro.
- After draining the soaked cashews, toss them into a blender with lemon juice, soy sauce, maple syrup, garlic, water. Blend until smooth; more water as necessary to get the right consistency.
- Over the grain bowl, drizzle the cashew sauce; toss gently to mix.
- Store refrigerated for up to two days or straight away.
Nutritional Info
Calories: 370, Carbs: 52g, Fat: 14g, Protein: 12g, Fiber: 8g
Personal Note
This grain dish is very good in taste as well as aesthetically beautiful. Perfect finishing touch for the fresh and crisp veggies, the creamy and slightly sweet cashew sauce brings.
Not only are these 14 summer lunch ideas simple to make, but they also provide a wonderful range of nutrient-dense grain bowls and salads. Every recipe guarantees your meals are always interesting and fulfilling as it delivers a different mix of tastes, textures, and colors. These dishes have you covered whether your tastes run to a plant-based alternative, a protein-packed meal, or something light and reviving. Perfect for meal prep, they make enjoying great, mouthwatering lunches all summer long simple. Accept the diversity and simplicity of these dishes to make your summer dinners both good and fun!
