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family dinner bowl

Quick and Easy Family Dinner Bowl

A versatile, customizable dinner solution that combines protein, grains, and vegetables for a balanced meal that can be prepared in under 30 minutes. Perfect for busy weeknights and satisfying the whole family.
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Course: Main Course
Cuisine: Fusion, International
Keyword: Dinner Bowl, Family Meal, Quick Dinner, Healthy Dinner, Customizable Meal
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 bowls
Calories: 525kcal

Equipment

  • Mixing bowls
  • Sauté Pan
  • Baking Sheet

Ingredients

Base Options (Choose One)

  • 2 cups cooked brown rice, quinoa, or farro
  • 2 cups cauliflower rice for a lower-carb option
  • 8 oz cooked whole grain pasta

Protein Options (Choose One, 1 lb Total)

  • 1 lb grilled chicken breast sliced
  • 1 lb pan-seared salmon or white fish
  • 1 lb marinated tofu or tempeh cubed
  • 1 can black beans or chickpeas 15 oz, drained and rinsed
  • 1 lb ground turkey or beef seasoned and browned

Vegetables (Choose 3-4 Cups Total)

  • roasted broccoli or cauliflower florets
  • sautéed bell peppers and onions
  • steamed asparagus or green beans
  • cherry tomatoes halved
  • cucumber diced
  • avocado sliced
  • baby spinach or kale raw or wilted

Sauce Options (Choose One)

  • 1/2 cup Greek yogurt-based ranch
  • 1/4 cup tahini with lemon juice and garlic
  • 3 tbsp olive oil mixed with 2 tbsp balsamic vinegar
  • 1/4 cup salsa or pico de gallo

Optional Toppings

  • shredded cheese cheddar, feta, or parmesan
  • toasted nuts or seeds almonds, pumpkin seeds
  • fresh herbs cilantro, parsley, or basil
  • lemon or lime wedges
  • hot sauce or sriracha

Instructions

  • Cook your chosen grain according to package instructions. For cauliflower rice, sauté for 5 minutes until tender but not mushy.
  • Season and cook your protein of choice. For chicken or turkey, cook to 165°F; for fish, cook to 145°F. For plant proteins, ensure tofu is pressed before marinating for optimal flavor absorption.
  • Prepare your vegetables. Roast vegetables at 425°F for deeper flavor, or use raw vegetables for crunch and preserved nutrients.
  • Whisk together your chosen sauce ingredients. Adjust seasoning and consistency as needed—add water to thin or more yogurt/tahini to thicken.
  • Assemble your bowls by starting with your base, arrange protein and vegetables in sections, drizzle with sauce, and add your selected toppings.

Notes

For picky eaters, consider a "build-your-own" approach where everyone can customize their bowl. Most components can be prepared in advance for quick weeknight meals. For a quick lunch option, pack components in bento-style containers or layer in mason jars.

Nutrition

Calories: 525kcal | Carbohydrates: 45g | Protein: 30g | Fat: 20g | Saturated Fat: 4g | Cholesterol: 65mg | Sodium: 450mg | Potassium: 650mg | Fiber: 10g | Sugar: 5g | Vitamin A: 1500IU | Vitamin C: 45mg | Calcium: 120mg | Iron: 3.5mg
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