Grab-and-Go Grain Bowls


There's no excuse to skip breakfast or have a sad lunch. Follow this easy formula for a grain bowl that packs fiber, protein, and flavor into a full meal that's under 400 calories. You'll need 1/2 cup cooked protein, 1 cup raw or cooked vegetables, 1/4 to 1/2 teaspoon seasoning blend, 1/2 cup cooked whole grain, 2 to 3 tablespoons sauce, and 1 to 2 tablespoons toppings. Try the Mediterranean bowl shown here or one of the variations below!

Prep Time:
15 mins
Total Time:
15 mins
1 bowl


  • ½ cup chickpeas, drained

  • ½ cup cherry tomato halves

  • ½ cup cucumber slices

  • ¼ teaspoon Mediterranean seasoning blend, or more to taste

  • ½ cup cooked farro

  • 2 tablespoons Italian dressing, or more to taste

  • 2 teaspoons plain Greek yogurt

  • 2 teaspoons chopped Kalamata olives

  • 1 teaspoon crumbled feta cheese


  1. Sprinkle chickpeas, cherry tomatoes, and cucumbers with seasoning blend. Place in a bowl with farro, Italian dressing, yogurt, olives, and feta cheese. Serve hot or cold.


Breakfast Bowl: Scrambled eggs + chopped red onions and sweet peppers + chile-lime seasoning blend + cooked rolled oats + chunky salsa + shredded Cheddar cheese.

Thai Bowl: Sliced cooked pork + broccoli, carrots, and red cabbage + Thai seasoning blend + cooked brown rice + peanut satay sauce + jalapeno slices.

Nutrition Facts (per serving)

400 Calories
14g Fat
61g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 400
% Daily Value *
Total Fat 14g 18%
Saturated Fat 3g 13%
Cholesterol 5mg 2%
Sodium 1145mg 50%
Total Carbohydrate 61g 22%
Dietary Fiber 9g 31%
Total Sugars 4g
Protein 11g
Vitamin C 24mg 120%
Calcium 75mg 6%
Iron 3mg 14%
Potassium 540mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.