The Ultimate Lunch Bowl Cookbook: 22 Complete Recipes

Welcome to your new lunch obsession. This collection provides full, detailed recipes for 22 creative, delicious, and satisfying lunch bowls. Each recipe serves 1 person but can be easily scaled up for meal prep.

1. Deconstructed Sushi Bowl

Ingredients:

• 1 cup cooked white or brown rice, cooled
• 1 (5 oz) can tuna or salmon, drained
• 1 tbsp Japanese mayonnaise (like Kewpie)
• 1 tsp sriracha (or more, to taste)
• ½ cup diced cucumber
• ½ cup shelled edamame, cooked
• 1 small carrot, shredded
• ½ avocado, sliced
• 1 sheet dried seaweed (nori), cut into thin strips
• 1 tbsp soy sauce or tamari
• Toasted sesame seeds for garnish

Instructions:

1. In a small bowl, mix the drained tuna/salmon with the mayonnaise and sriracha until well combined.
2. Place the cooled rice in your lunch bowl.
3. Arrange the spicy tuna mixture, diced cucumber, edamame, shredded carrot, and sliced avocado in separate sections on top of the rice.
4. Sprinkle the nori strips and toasted sesame seeds over the top.
5. Drizzle with soy sauce just before serving.

2. Greek Goddess Bowl

Ingredients:

• 1 cup cooked quinoa or orzo pasta, cooled
• 1 cup chickpeas, rinsed, or 4 oz grilled chicken strips
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup red onion, thinly sliced
• ¼ cup Kalamata olives, halved
• ¼ cup crumbled feta cheese
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a small jar, combine olive oil, lemon juice, oregano, salt, and pepper. Shake well.
2. Place the quinoa or orzo in your lunch bowl.
3. Top with chickpeas or chicken, tomatoes, cucumber, red onion, and olives.
4. Sprinkle with feta cheese.
5. Drizzle with the vinaigrette just before serving.

3. Burrito Bowl

Ingredients:

• 1 cup cooked white rice
• 1 tsp lime juice
• 1 tbsp chopped fresh cilantro
• 1 cup canned black beans, rinsed and warmed
• ½ tsp cumin
• ¼ tsp chili powder
• ½ cup corn (canned or frozen, warmed)
• 2 tbsp diced red onion
• ½ cup shredded romaine lettuce
• ½ avocado, sliced
• ¼ cup shredded cheddar cheese
• 2 tbsp sour cream

Instructions:

1. Stir lime juice and cilantro into the cooked rice.
2. Warm the black beans with cumin and chili powder.
3. Mix the corn with diced red onion and a squeeze of lime.
4. Place the cilantro-lime rice in your bowl.
5. Top with seasoned black beans, corn salsa, lettuce, avocado, cheese, and sour cream.

4. Mediterranean Falafel Bowl

Ingredients:

• 1 cup cooked farro or couscous
• 3-4 falafel balls (store-bought or homemade), warmed
• ¼ cup hummus
• ¼ cup roasted red peppers, sliced
• ¼ cup marinated artichoke hearts, chopped
• 2 tbsp chopped fresh parsley
• 2 tbsp tahini
• 2 tbsp lemon juice
• 2-3 tbsp water
• Pinch of salt

Instructions:

1. Whisk together tahini, lemon juice, and salt. Add water until you reach a drizzly consistency.
2. Place the farro or couscous in your bowl.
3. Add the falafel, hummus, roasted red peppers, and artichoke hearts.
4. Drizzle with tahini dressing and sprinkle with fresh parsley.

5. Vietnamese-Style Noodle Bowl

Ingredients:

• 2 oz rice vermicelli noodles, cooked and rinsed
• 4 oz grilled shrimp or pan-fried tofu
• ½ cup shredded carrots
• ½ cup sliced cucumber
• ½ cup bean sprouts
• 2 tbsp fresh mint leaves
• 2 tbsp fresh cilantro leaves
• 2 tbsp crushed peanuts
• 2 tbsp fish sauce
• 2 tbsp water
• 1 tbsp lime juice
• 1 tbsp sugar
• 1 small garlic clove, minced

Instructions:

1. Whisk together fish sauce, water, lime juice, sugar, and garlic until sugar dissolves.
2. Place the vermicelli noodles in your bowl.
3. Top with shrimp or tofu, carrots, cucumber, and bean sprouts.
4. Sprinkle with mint, cilantro, and peanuts.
5. Pour the sauce over everything just before serving.

6. Classic Cobb Salad Bowl

Ingredients:

• 2 cups chopped romaine lettuce
• 1 hard-boiled egg, sliced
• 3 strips bacon, cooked and crumbled
• ½ avocado, diced
• ½ cup cherry tomatoes, halved
• 2 tbsp blue cheese crumbles
• 3 tbsp ranch or blue cheese dressing

Instructions:

1. Place the chopped romaine in your bowl.
2. Arrange the egg, bacon, avocado, tomatoes, and blue cheese in rows on top of the lettuce.
3. Drizzle with your choice of dressing just before serving.

7. Autumn Harvest Bowl

Ingredients:

• 1 cup roasted sweet potato chunks
• 4 oz shredded rotisserie chicken or 1 cup roasted chickpeas
• 1 cup roasted Brussels sprouts, halved
• 2 tbsp dried cranberries
• 2 tbsp toasted pecans, chopped
• 2 tbsp goat cheese crumbles
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp maple syrup
• Salt and pepper to taste

Instructions:

1. Whisk together olive oil, balsamic vinegar, maple syrup, salt, and pepper.
2. Place the roasted sweet potato in your bowl.
3. Top with chicken or chickpeas, Brussels sprouts, cranberries, pecans, and goat cheese.
4. Drizzle with the maple-balsamic vinaigrette.

8. Bibimbap-Inspired Bowl

Ingredients:

• 1 cup steamed white rice
• 1 egg
• 1 cup fresh spinach, sautéed with garlic
• ½ cup shredded carrots
• ½ cup bean sprouts, blanched
• ¼ cup kimchi
• 1 tbsp gochujang (Korean chili paste)
• 1 tsp sesame oil
• 1 tsp water
• Sesame seeds for garnish

Instructions:

1. Mix gochujang with sesame oil and water to thin it out.
2. Place the rice in your bowl.
3. Arrange the sautéed spinach, carrots, bean sprouts, and kimchi in sections on top.
4. Fry an egg sunny-side-up and place it in the center.
5. Drizzle with the gochujang sauce and sprinkle with sesame seeds.

9. Egg Roll in a Bowl

Ingredients:

• 3 cups shredded cabbage and carrots (coleslaw mix)
• 6 oz ground pork, chicken, or turkey
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 2 tbsp soy sauce
• 1 tsp sesame oil
• 2 green onions, sliced
• Sesame seeds for garnish

Instructions:

1. In a large skillet, cook the ground meat over medium-high heat until browned.
2. Add garlic and ginger, cook for 1 minute.
3. Add the coleslaw mix and cook until softened, about 5 minutes.
4. Stir in soy sauce and sesame oil.
5. Transfer to your bowl and top with green onions and sesame seeds.

10. Pesto Pasta Bowl

Ingredients:

• 1½ cups cooked rotini or penne pasta
• ½ cup canned cannellini beans, rinsed
• 3 tbsp pesto (store-bought or homemade)
• ¼ cup sun-dried tomatoes, chopped
• ¼ cup artichoke hearts, chopped
• Fresh basil leaves for garnish
• Parmesan cheese for serving

Instructions:

1. In a bowl, toss the cooked pasta with pesto until well coated.
2. Add the cannellini beans, sun-dried tomatoes, and artichoke hearts. Mix well.
3. Top with fresh basil leaves and a sprinkle of Parmesan cheese.
4. Serve warm or cold.

11. Jerk Chicken & Mango Bowl

Ingredients:

• 1 cup cooked rice
• ½ cup canned kidney beans
• 2 tbsp coconut milk
• 4 oz chicken breast, seasoned with jerk seasoning
• ½ cup diced mango
• 2 tbsp diced red onion
• 1 tbsp chopped cilantro
• 1 tbsp lime juice
• 2 tbsp plain yogurt

Instructions:

1. Cook rice with coconut milk and kidney beans for “rice and peas.”
2. Season chicken with jerk seasoning and grill or pan-fry until cooked through. Slice.
3. Make mango salsa by mixing mango, red onion, cilantro, and lime juice.
4. Place rice and peas in your bowl, top with jerk chicken and mango salsa.
5. Add a dollop of yogurt to cool the heat.

12. Thai Peanut Noodle Bowl

Ingredients:

• 2 oz soba or spaghetti noodles, cooked
• 4 oz shredded rotisserie chicken or 1 cup edamame
• 1 cup shredded cabbage
• ½ cup shredded carrots
• 2 tbsp cilantro, chopped
• 2 scallions, sliced
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp honey
• 1 tsp sriracha
• 2-3 tbsp water to thin

Instructions:

1. Whisk together peanut butter, soy sauce, lime juice, honey, sriracha, and water until smooth.
2. Place the cooked noodles in your bowl.
3. Top with chicken or edamame, cabbage, carrots, cilantro, and scallions.
4. Pour the peanut sauce over everything and toss to combine.

13. BBQ Chickpea Bowl

Ingredients:

• 1 cup cooked brown rice or quinoa
• 1 cup canned chickpeas, rinsed and drained
• 3 tbsp BBQ sauce
• ½ cup corn kernels
• ½ cup canned black beans, rinsed
• ¼ cup diced red onion
• ½ cup coleslaw (store-bought or homemade)
• 2 tbsp ranch dressing

Instructions:

1. Toss the chickpeas with BBQ sauce and roast in a 400°F oven for 15 minutes, or pan-fry until slightly crispy.
2. Place the rice or quinoa in your bowl.
3. Top with BBQ chickpeas, corn, black beans, red onion, and coleslaw.
4. Drizzle with ranch dressing.

14. Deconstructed Bruschetta Bowl

Ingredients:

• 1 cup cooked farro or barley
• 1 cup diced tomatoes
• 2 cloves garlic, minced
• 2 tbsp fresh basil, chopped
• 2 tbsp olive oil
• ½ cup cubed fresh mozzarella or white beans
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. In a bowl, mix tomatoes, garlic, basil, olive oil, salt, and pepper. Let sit for 10 minutes.
2. Place the farro or barley in your bowl.
3. Top with the bruschetta mixture and mozzarella or white beans.
4. Drizzle with balsamic glaze.

15. Buffalo Chicken Bowl

Ingredients:

• 2 cups mixed greens or 2 celery stalks, sliced
• 4 oz cooked chicken breast, shredded
• 3 tbsp buffalo sauce
• ½ cup shredded carrots
• 2 tbsp blue cheese crumbles
• 3 tbsp ranch or blue cheese dressing

Instructions:

1. Toss the shredded chicken with buffalo sauce until well coated.
2. Place the greens or celery in your bowl.
3. Top with buffalo chicken, shredded carrots, and blue cheese.
4. Drizzle with ranch or blue cheese dressing.

16. Salmon & Avocado Bowl

Ingredients:

• 1 cup cooked quinoa
• 4 oz cooked salmon, flaked
• ½ avocado, diced
• ½ cup cherry tomatoes, halved
• 1 tsp everything bagel seasoning
• 1 lemon wedge
• Salt and pepper to taste

Instructions:

1. Place the quinoa in your bowl.
2. Top with flaked salmon, avocado, and cherry tomatoes.
3. Sprinkle with everything bagel seasoning, salt, and pepper.
4. Squeeze fresh lemon juice over everything just before serving.

17. Philly Cheesesteak Bowl

Ingredients:

• 1 bell pepper, sliced
• ½ onion, sliced
• 1 tbsp olive oil
• 4 oz thinly sliced roast beef
• 2 slices provolone cheese
• Salt and pepper to taste
• Optional: Mayo or horseradish cream

Instructions:

1. Heat olive oil in a skillet and sauté bell pepper and onion until softened and slightly caramelized.
2. Add the roast beef and warm through.
3. Place the cheese on top and cover until melted.
4. Transfer to your bowl and serve with optional mayo or horseradish cream.

18. Pizza Bowl

Ingredients:

• ½ cup marinara or pizza sauce, warmed
• ½ cup mini pepperonis or cooked Italian sausage
• ¼ cup sliced black olives
• ¼ cup sliced mushrooms
• ¾ cup shredded mozzarella cheese
• Italian seasoning for garnish

Instructions:

1. Place the warm marinara sauce in the bottom of your bowl.
2. Top with pepperonis or sausage, olives, and mushrooms.
3. Sprinkle generously with mozzarella cheese.
4. Microwave for 1-2 minutes until cheese is melted, or broil for 2-3 minutes.
5. Sprinkle with Italian seasoning before serving.

19. Sweet Potato & Black Bean Bowl

Ingredients:

• 1 large sweet potato, cubed and roasted
• 1 cup canned black beans, rinsed and warmed
• ¼ cup diced red onion
• 2 tbsp chopped cilantro
• ½ avocado, sliced
• 1 lime wedge
• ½ tsp chili powder
• Salt to taste

Instructions:

1. Roast sweet potato cubes at 425°F for 25 minutes until tender.
2. Place the roasted sweet potato in your bowl.
3. Top with black beans, red onion, cilantro, and avocado.
4. Squeeze lime juice over everything and sprinkle with chili powder and salt.

20. Chicken Shawarma Bowl

Ingredients:

• 1 cup cooked rice (optional: add ½ tsp turmeric while cooking)
• 4 oz chicken breast, sliced
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp paprika
• ¼ tsp turmeric
• ½ cup diced cucumber
• ½ cup diced tomato
• ¼ cup pickled red onions
• 3 tbsp plain Greek yogurt
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Season chicken with cumin, coriander, paprika, turmeric, salt, and pepper. Cook in a skillet until done.
2. Mix Greek yogurt with minced garlic and a pinch of salt.
3. Place the rice in your bowl.
4. Top with shawarma chicken, cucumber, tomato, and pickled onions.
5. Drizzle with garlic yogurt sauce.

21. BLT Bowl

Ingredients:

• 2 cups chopped romaine or iceberg lettuce
• 4 strips bacon, cooked and crumbled
• 1 cup cherry tomatoes, halved
• ½ avocado, diced
• ½ cup croutons
• 3 tbsp ranch or avocado dressing

Instructions:

1. Place the chopped lettuce in your bowl.
2. Top with bacon, tomatoes, avocado, and croutons.
3. Drizzle with ranch or avocado dressing just before serving.

22. Spicy Tuna & Edamame Bowl

Ingredients:

• 1 cup cooked brown rice or quinoa, cooled
• 1 (5 oz) can tuna, drained
• 2 tbsp Japanese mayonnaise
• 1-2 tsp sriracha
• ¾ cup shelled edamame, cooked
• 1 sheet dried seaweed (nori), cut into strips
• 1 tsp furikake seasoning
• 1 tbsp soy sauce (optional)

Instructions:

1. Mix the drained tuna with mayonnaise and sriracha until creamy.
2. Place the rice or quinoa in your bowl.
3. Top with spicy tuna mixture and edamame.
4. Sprinkle with nori strips and furikake seasoning.
5. Drizzle with soy sauce if desired.

Enjoy your lunch bowl journey!