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  • (see Notes for ingredient ideas)
  • 2 cups cooked grains
  • 2 cups chopped vegetables (raw or cooked any way you choose)
  • 12 ounces cooked protein, cut bite-sized (about 2 cups)
  • ¼ cup topping
  • ¼ to ½ cup sauce or dressing


  1. Wash hands with soap and water. Gather ingredients and 4 bowls.
  2. Spoon about ½ cup of the grain into each bowl.
  3. Arrange ¼ of the vegetables and protein on top of or around the grains in each bowl.
  4. Drizzle 1 to 2 Tablespoons of the dressing over each bowl.
  5. Sprinkle 1 Tablespoon of topping over the top.
  6. Refrigerate leftovers within 2 hours.


Ingredient Ideas

Protein – try cooked chicken, beef, pork, seafood, tofu, tempeh, beans, lentils or eggs

Vegetables – use any mixture of fresh, frozen or canned

Grains – try whole grains such as brown rice, quinoa, buckwheat or oats

Topping – try something crunchy or chewy like nuts, seeds, raw or pickled vegetables, microgreens or fresh or dried fruit

Sauce or dressing – use a prepared dressing or salsa, or try one of these Food Hero recipes:

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4 servings
Prep time:
Cooking time:
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