Heather’s Buddha Bowl

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This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.

This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.Buddha Bowl

This all-in-one healthy and hearty bowl packed with veggies, whole grains and lean protein, is an easy weeknight dinner!

This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.

Hi there, I’m Heather K. Jones—I’m a dietitian, the nutrition expert for the Skinnytaste cookbooks, and the founder of the weight and wellness program, Feel Better Eat Better.

And right now, I’m hosting a totally FREE Feel Better Eat Better video workshop for women who struggle with emotional eating, overeating, or food or body image issues, and I hope you’ll join me!You can sign up for my FREE workshop by clicking RIGHT HERE. I love sharing what has helped me and my clients build healthier and happier lives!

There are endless combinations of “Buddha Bowls”; healthy dishes made with whole foods such as raw or roasted veggies, whole grains, beans, eggs, and nuts and seeds, but this one is an all-time favorite.

Roasted broccoli, butternut squash, and onions are piled on top of whole grain rice. (For easy prep I used Trader Joe’s frozen rice) Then topped with sliced avocado, a sunny-side fried egg, and crunchy pecans. If you roast the veggies ahead of time, this dish comes together in just minutes. This is my go-to no-fuss lunch or dinner. Perfect for when I want something super healthy, but don’t have a lot of time.

This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.

More healthy bowls I love:

This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.
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4.94 from 32 votes
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Heather’s Buddha Bowl

7
10
4
SP
372 Cals 13 Protein 43 Carbs 18.5 Fats
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Yield: 4 servings
COURSE: Dinner, Lunch
CUISINE: American
This easy Buddha Bowl is made with roasted broccoli, butternut squash, and onions piled on top of whole grain rice and topped with sliced avocado, a sunny-side fried egg, and crunchy pecans.

Ingredients

  • 4 cups broccoli florets
  • 2 cups cubed butternut squash
  • 1 small onion, sliced into ½ moons
  • 1 tablespoon olive oil
  • 1 small, 4-ounce Hass avocado, sliced
  • Olive oil spray
  • 4 large eggs
  • Kosher salt
  • Freshly ground black pepper
  • 2 cups cooked brown rice
  • ¼ cup chopped pecans

Instructions

  • Preheat oven to 400 degrees F.
  • On a large sheet pan, toss broccoli, squash and onions with olive oil, salt and pepper, to taste.
  • Spread veggies out in an even layer and roast for 20-25 minutes, or until crisp tender.
  • Meanwhile, heat a medium skillet over medium-low heat and lightly spray with oil.
  • Add eggs, one at a time, leaving space between them. Season each with a pinch of salt and pepper, cover and cook until whites are just set and yolk is still runny.

To assemble bowls:

  • Divide rice and roasted veggies evenly among 4 bowls.
  • Top each with 1 ounce avocado and 1 egg and 1 tablespoon pecans.
  • Serve immediately.

Nutrition

Serving: 1bowl, Calories: 372kcal, Carbohydrates: 43g, Protein: 13g, Fat: 18.5g, Saturated Fat: 3.5g, Cholesterol: 186mg, Sodium: 458mg, Fiber: 8g, Sugar: 4g
Blue Smart Points: 7
Green Smart Points: 10
Purple Smart Points: 4
Points +: 10
Keywords: Buddha Bowl, Buddha Bowl recipe, buddha bowl recipes, easy buddha bowl, vegetarian buddha bowl

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51 comments

  1. Thank you for including sodium numbers on your recipes…some of us what sodium for health reasons as

  2. Wasn’t sure I would like this meal but decided to give it a go to try something different and found out that I loved it! Delish. I love the combination of textures and crunch. Definitely will make again!

  3. I absolutely loved this recipe!!  I ate one serving right away and made one egg.  I portioned the other 3 servings with everything but the avocado and egg and will make the through the week.   The flavors and textures were perfect! I did cook the veggies 35 minutes because I like them a bit more done.   

  4. This was way better than I expected. I roasted the pecans and they were little heavenly treats in every bite.  

  5. I made this with 4 oz of ground beef and a few tablespoons of Kung Pao sauce from Panda Express. No avocado as it wasn’t ripe. Amazing and still under 500 cals! Would try the veggie only option on non gym days too 🙂

  6. Is there a dressing or sauce you’d recommend to go with this? I made it as is and it was delicious! I think the squash adds a hint of sweetness. But I felt like it was missing a tablespoon of some sort of dressing. Any ideas?

  7. This recipe is top notch! I made some tweaks that i feel made it perfect though 🙂 
    -I caramelized the onions w a bit of balsamic and garlic 
    -I used nutty wild rice as opposed to brown
    -I added a scoop of hummus 
    -I added some dried cranberries 
    It was given 2 huge thumbs up by my carnivore husband! Will be making this often. Thanks Gina! 

  8. Love this recipe,  lots of different flavors.

  9. So yummy!!

  10. Thank you for the help!
    Greetings from Athens Greece.

  11. This recipe looks so good!  I am familiar with WW smart points but don’t know what freestyle points are.  This recipe only lists freestyle points.  What’s the difference between the two?

  12. This is such a great, versatile recipe. For example, I did not have squash on hand so I used Brussel sprouts. When it’s too hot for warm veggies, I sub cucumbers and tomatoes. So good!

  13. I made this tonight and it was a big hit!  Very filling for both me and my husband.  I made a rice pilaf out of the rice before assembling the bowl.  I just sautéed some small diced carrots, onion, a little red pepper and minced garlic and then added the cooked brown rice and stirred in some parsley and green onions.  I made a huge batch of this so it can be a base for other “bowls”.  

  14. Great hearty lunch. I did have all the ingredients on hand so subbed brown rice for quinoa, Brussel sprouts for the carrots. It was delicious and kept me from those late afternoon snack cravings. 

  15. Such a filling, flexible and satisfying dish. I couldn’t even finish it.
    I added some ground organic tumeric to the rice, and used asparagus instead of broccoli, and topped with a squirt of hot sauce. 

  16. Hello
    What Brand sheet pan liner do you use?

    Angie

  17. Thank you! Thank you! Thank you! My teenage daughter is a “vegetarian”, so meals can be hard to prepare at times. You absolutely made my day with this dish! I baked chick peas instead of the squash for her, to keep the peace, (the rest of my family ate sweet potatoes Instead of squash since my oldest son and I are the only ones who appreciate squash). 😊

    I will continue to follow your recipes! You are the best!!!

    Denise J.

  18. I made this last night and was really nervous about the flavors combining…… WOW!! Another delicious recipe! The boys in the house need meat so I did add shredded pork and forgot the walnuts but everything else followed as written and the entire family enjoyed this great bowl – Do be afraid to try this one! Also think it would taste good with Sweet Potato in place of Butternut but LOVED the butternut

  19. This is DELICIOUS! These are ingredients I would never think to put together, but I’m so glad that I did because my stomach is very happy right now. I seasoned the veggies with some tumeric and added hot sauce on top – this really made the flavors pop! Highly recommend. 

  20. Holy S..t!! This was AMAZING! I’ll definitely be eating it again … and again … and again!!! I did cook the egg just a bit too long so it wasn’t runny, but was still delish!!

  21. Oh. My. Goodness!  I cannot believe how good the brown rice, pecan, avocado and egg combo is!  Yes, broccoli and squash was good too, but I was floored by how good it all was together. A favorite for sure!

  22. Oh. My. Goodness!  I cannot believe how good the brown rice, pecan, avocado and egg combo is!  Yes, broccoli and squash was good to, but I was floooby how good it all was together. A favorite for sure!

  23. Omg this is the yummiest! I made it exactly as written except subbed brown rice for wild rice bc that’s what I had and this is ssooo good. Make it right now!

  24. DELICIOUS!!!  Surprisingly flavorful.  Added a drizzle of Hot sauce for kick. Even my pickiest 11 year old ate every bit right up.  Will definitely be making this often.

  25. Wow! This was so great! I took this recipe to work 4 days this week (no egg) and it was such a lovely, filling meal. It reminded me of Chinese takeout in the best way!

  26. Amazing!! Made a big batch this week and will be putting it on the weekly rotation!!! 

  27. I made this earlier this week and am already prepping a second batch. I made mine with poached eggs and added a little bit of Trader Joe’s Zhoug sauce and a little bit of Trader Joe’s Mango Sauce. I left out the pecans and upped the amount of veggies. I ate this every day this week cold for my lunches and it was perfect! 

  28. This was SO GOOD! We will definitely be adding this to one of our staple weeknight dinners.
    We added some cinnamon, turmeric, cayenne pepper and paprika to our roasted veggies for a little kick, and sriracha over the top!

  29. Thank you for such an easy yet amazingly delicious dish made with so few ingredients.. I wasn’t sure how my family was would like this since butternut squash is not something I had roasted before (I’ve disguised in soup with potatoes). But they really enjoyed it. I had made two sheet pans worth and we ate it for lunch and another meal. I served the one with some roasted chicken breasts & soy sauce and another as a salad. I’m making another batch of broccoli and butternut today.

  30. Quick, easy and yummy! Typically I don’t like my eggs runny so I made mine over med. almost wish I had done it over easy so that I would have more “sauce” to blend the ingredients with.

  31. This dish looks SO deliciously good. I wish I could eat that right now!

  32. Hi Gina, I’m not a runny egg person. I’m assuming the egg acts like a kind of sauce for this. Do you have a sauce that might be good for this?

  33. If you meal prep the roasted veggies before-hand, how do you recommend reheating them when time is of the essence?

  34. I had doubts…simple ingredients….how good could this be? But I had all the ingredients except pecans on hand, and it was really, really good.. I added a little siracha sauce to the cooked rice. Next time I’ll add a chopped roasted poblano pepper, but it’s even good without any additions.

  35. I could eat this and it’s endless variations every day! My kind of food I am finding. As easy to do for one as more, and can use up all sorts of left over items.

  36. This was delicious and so filling! I added a little Siracha sauce on top. 

  37. I’m not sure what “whole grain rice” is? Is it labeled as such in the rice isle? Or do I need to go to a specialty store?

  38. Made this tonight. My daughter asked for seconds. Really delicious and simple.

  39. This looks really good. I’m not a big fan of butternut squash, What could I substitute for the same effect?
    Thanks!

  40. This looks absolutely delicious!!!! But, what size is the “bowl” serving? I can’t wait to try this!!!!!

  41. this looks great! I’m thinking of trying this as a meal prep recipe for my packed lunches. Should be easy to do- just swap fried egg for a hardboiled and forgo the avocado

    • Sure! Cut the avocado just before serving, wrap the rest tight.

    • Or… you could poach the eggs ahead of time and keep them in ice-water in the fridge. They will keep for a couple days like that. Then reheat them by dunking them in hot water for a minute before serving. Voila! Perfect runny yolk every time! 😉