11 Mediterranean-Diet Grain Bowls for Lunch By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Updated on August 26, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley Grain bowls are not only a filling and nourishing meal, they’re also highly customizable. These grain bowl recipes align with the Mediterranean diet, one of the healthiest eating patterns in the world. This is because they incorporate lots of vegetables, healthy fats, whole grains and lean proteins for a balanced and filling lunch all in one bowl or container. Recipes like our Ground Turkey Fajita Bowls or Canned Tuna Rice Bowls are convenient, energizing and flavorful meals to help get you through the day ahead. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 11 Ground Turkey Fajita Bowls Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood. This ground turkey rice bowl is a satisfying meal that’s perfect for busy weeknights. Lean ground turkey is cooked with savory seasonings like chili powder, cumin and oregano before being tossed with pico de gallo. The mixture pairs well with brown rice and sautéed onions and peppers to create a hearty dinner. View Recipe Save 02 of 11 Chickpea Grain Bowl with Feta & Tomatoes Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali. This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley. View Recipe Save 03 of 11 Canned Tuna Rice Bowl Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle. This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner. View Recipe Save 04 of 11 Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. This lemony salmon rice bowl is a fresh and satisfying meal that’s quick and flavorful. Flaky broiled salmon is drizzled with a zesty lemon dressing that brightens the entire dish. It’s served over a bed of fluffy brown rice, which absorbs the citrusy flavors. On the side, a crisp salad of cucumber, cherry tomatoes and feta cheese brings creaminess and a refreshing crunch. View Recipe Save 05 of 11 No-Cook Chickpea, Beet & Quinoa Salad Ali Redmond This easy no-cook chickpea salad comes together in minutes. Look for precooked beets in the produce section of the grocery store. Leftover quinoa is great in this salad, but you could also use microwaveable quinoa to save on time. With a bright lemony-garlic dressing, this salad is the perfect side to accompany grilled chicken or roasted salmon. View Recipe Save 06 of 11 Sesame-Crusted Tuna Rice Bowls Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep and a medley of fresh and flavorful toppings. And the best part? It’s done in 30 minutes. View Recipe Save 07 of 11 Bibimbap-Inspired Veggie Bowls Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls offer plenty of powerful anti-inflammatory benefits. This delicious combo delivers plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish. View Recipe Save 08 of 11 Roasted Broccoli & Kimchi Rice Bowl Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place. View Recipe Save 09 of 11 Chickpea & Sweet Potato Grain Bowls Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum (a gluten-free ancient grain) is packed with fiber and essential nutrients that aid digestion and support gut health, and the deliciously tangy yogurt-based drizzle offers a probiotic boost. View Recipe Save 10 of 11 Sticky Sesame Tofu & Broccoli Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood This sticky sesame tofu and broccoli dish packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli and served over short-grain brown rice, although any brown rice or even a whole-grain noodle would work well too. View Recipe Save 11 of 11 Black Bean–Quinoa Bowl Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top. View Recipe Save Explore more: Healthy Recipes Main Dish Grains Grain Bowl Was this page helpful? Thanks for your feedback! Tell us why! Other Submit