20 Cold Protein-Packed Dinner Bowls

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Cold bowls are one of the best things you can make when you want something satisfying without standing over the heat.

High protein, real flavor, and most of the work can be done ahead.

These twenty protein-packed bowls cover everything from light and fresh to rich and filling.

1. Greek Chicken Bowl with Tzatziki

Ingredients

• 2 cups cooked chicken breast or thighs, sliced or shredded
• 1 and 1/2 cups cooked quinoa or brown rice, cooled
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• Fresh parsley for serving

For the tzatziki:

• 1 cup plain full-fat Greek yogurt
• 1/2 English cucumber, grated and squeezed completely dry
• 2 cloves garlic, finely grated
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill or 1 teaspoon dried
• Salt and black pepper to taste

Instructions

Make the tzatziki first.

Grate the cucumber and then squeeze out every bit of moisture using a clean kitchen towel.

Wring it several times.

Watery tzatziki turns the whole bowl soggy and it tastes diluted.

Mix the squeezed cucumber with the yogurt, garlic, lemon juice, dill, salt, and pepper.

Taste it and adjust the lemon or salt. Refrigerate until you need it.

Season the cooked chicken with salt, pepper, and a drizzle of olive oil.

If the chicken is left over from another meal, taste it first and add lemon juice if it needs brightness.

Build the bowls with a base of cooled quinoa or rice.

Arrange the cucumber, cherry tomatoes, red onion, olives, and feta alongside the chicken in separate sections.

Add a generous spoonful of tzatziki directly onto the bowl.

Scatter parsley over the top and finish with a drizzle of olive oil and a pinch of flaky sea salt.

Bowl 2: Sesame Tuna Poke Bowl

Ingredients

• 1 lb sushi-grade ahi tuna, cut into 1/2 inch cubes
• 2 cups cooked short-grain white rice or brown rice, cooled
• 1 ripe avocado, sliced
• 1 cup shredded purple cabbage
• 1 cup edamame, thawed
• 1/2 English cucumber, thinly sliced
• 3 green onions, thinly sliced
• 2 tablespoons toasted sesame seeds
• Pickled ginger for serving
• Nori strips for serving, optional

For the poke marinade:

• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1 teaspoon sriracha
• 1 clove garlic, finely grated
• 1 teaspoon ginger, finely grated

Instructions

Combine the soy sauce, sesame oil, rice vinegar, honey, sriracha, garlic, and ginger in a bowl.

Add the cubed tuna and fold gently to coat every piece.

Let it sit in the refrigerator for at least 10 minutes before serving.

Longer than 30 minutes and the acid starts to cook the fish slightly.

It is still fine to eat but the texture will change.

Make sure the rice is fully cooled before building the bowl.

Warm rice under cold fish melts the avocado and makes the whole thing feel lukewarm rather than properly cold.

Divide the rice between bowls.

Arrange the marinated tuna, sliced avocado, shredded cabbage, edamame, and cucumber in separate sections.

Pour any remaining marinade from the tuna bowl over the rice.

Scatter green onions, sesame seeds, and pickled ginger over the top.

Add nori strips if using and serve immediately.

Bowl 3: Cold Sesame Noodle Bowl with Shrimp

Ingredients

• 1 lb cooked shrimp, peeled and deveined, chilled
• 12 oz soba noodles, cooked and rinsed cold
• 2 Persian cucumbers, cut into matchsticks
• 1 red bell pepper, thinly sliced
• 1 cup shredded purple cabbage
• 3 green onions, sliced
• 2 tablespoons toasted sesame seeds
• Fresh cilantro for serving

For the sesame dressing:

• 1/3 cup peanut butter or tahini
• 3 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 2 cloves garlic, finely grated
• 1 teaspoon ginger, grated
• 1 teaspoon sriracha
• 3 to 4 tablespoons warm water

Instructions

Whisk together the peanut butter, soy sauce, rice vinegar, sesame oil, honey, garlic, ginger, and sriracha.

Add warm water gradually until the dressing is smooth and pourable.

Taste it.

Adjust with more soy sauce for saltiness, more vinegar for brightness, or more sriracha for heat.

Cook the soba noodles according to the package and rinse them very thoroughly under cold running water.

Under-rinsed soba noodles are starchy and clump badly.

Toss with a drizzle of sesame oil after rinsing.

Add the cooled noodles to a large bowl and pour about half the dressing over.

Toss until coated.

Divide into serving bowls and arrange the chilled shrimp, cucumbers, bell pepper, and cabbage alongside.

Drizzle more dressing over the top.

Scatter green onions, sesame seeds, and fresh cilantro over everything.

Bowl 4: Chicken Avocado Ranch Bowl

Ingredients

• 2 cups cooked chicken breast, sliced or shredded
• 2 cups cooked brown rice or farro, cooled
• 2 ripe avocados, sliced
• 1 cup cherry tomatoes, halved
• 1 cup corn kernels, from a can or frozen and thawed
• 1/2 cup shredded sharp cheddar cheese
• 3 strips cooked bacon, crumbled
• 3 green onions, sliced
• Fresh cilantro for serving

For the ranch dressing:

• 1/2 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 2 tablespoons buttermilk or regular milk
• 1 tablespoon lemon juice
• 1 clove garlic, finely grated
• 2 tablespoons fresh chives, finely chopped
• 2 tablespoons fresh dill
• Salt and black pepper to taste

Instructions

Mix the mayonnaise, Greek yogurt, buttermilk, lemon juice, garlic, chives, dill, salt, and pepper until smooth.

Taste and adjust the lemon or salt.

Refrigerate for at least 15 minutes.

The dressing tastes noticeably better after sitting because the herbs have time to flavor the base properly.

Season the cooked chicken with salt, pepper, and a small drizzle of olive oil if it needs it.

Shredded chicken tends to dry out in the fridge so a little oil helps bring it back.

Start with the cooled grain as the base.

Arrange the chicken, sliced avocado, cherry tomatoes, corn, and shredded cheddar in separate sections.

Crumble the bacon over the top.

Drizzle the ranch dressing generously over everything.

Finish with green onions and cilantro.

The bacon adds crunch and the ranch pulls all the elements together.

Bowl 5: Vietnamese-Style Shrimp Rice Bowl

Ingredients

• 1 and 1/2 lbs cooked medium shrimp, chilled
• 2 cups cooked jasmine rice, cooled
• 2 cups shredded romaine or butter lettuce
• 1 cup shredded carrots
• 1 English cucumber, sliced into thin rounds
• 1 cup bean sprouts
• 1/2 cup fresh mint leaves
• 1/2 cup fresh cilantro
• 1/4 cup roasted peanuts, roughly chopped
• 2 limes, cut into wedges

For the nuoc cham dressing:

• 3 tablespoons fish sauce
• 3 tablespoons lime juice
• 2 tablespoons sugar
• 1/2 cup warm water
• 1 clove garlic, finely minced
• 1 red chili or 1/2 teaspoon chili garlic sauce

Instructions

Make the nuoc cham.

Dissolve the sugar in the warm water first then add the fish sauce, lime juice, garlic, and chili.

Stir well and taste.

It should hit salty, sour, sweet, and spicy notes all at once.

If one of those is missing adjust accordingly.

This dressing is what makes the whole bowl come alive.

Arrange the cooled rice in the base of each bowl.

Place the shrimp in the center.

Add the shredded lettuce, carrots, cucumber, and bean sprouts around the shrimp in separate sections.

Tuck mint and cilantro generously throughout.

Scatter peanuts over the top.

Pour the nuoc cham directly over the bowl right before eating

Add a squeeze of extra lime.

Everything gets mixed together at the table so each element stays fresh and vibrant until the last moment.

Bowl 6: Black Bean and Grilled Steak Bowl

Ingredients

• 1 lb flank steak or skirt steak, grilled and sliced thin, cooled to room temperature
• 1 can black beans, 15 oz, drained and rinsed
• 1 and 1/2 cups cooked brown rice or cauliflower rice, cooled
• 2 ripe avocados, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/4 cup fresh cilantro, roughly chopped
• 1 lime, cut into wedges

For the chipotle lime dressing:

• 3 tablespoons olive oil
• 2 tablespoons lime juice
• 1 tablespoon adobo sauce from a can of chipotle peppers
• 1 clove garlic, grated
• 1 teaspoon honey
• Salt and black pepper to taste

Instructions

Whisk the olive oil, lime juice, adobo sauce, garlic, honey, salt, and pepper together.

The adobo sauce is smoky, spicy, and rich so start with one tablespoon and add more if you want more heat.

Season the black beans with a pinch of salt, cumin, and a drizzle of olive oil.

They go in plain from the can most of the time but a little seasoning makes a noticeable difference.

Build the bowls with rice or cauliflower rice as the base.

Arrange slices of the cooled steak over one side.

Add the seasoned black beans, sliced avocado, cherry tomatoes, and red onion in sections around the steak.

Drizzle the chipotle lime dressing generously over everything.

Scatter cilantro on top and serve with lime wedges on the side.

Bowl 7: Cold Smoked Salmon and Quinoa Bowl

Ingredients

• 8 oz smoked salmon, broken into pieces
• 2 cups cooked quinoa, cooled
• 2 large eggs, hard boiled and halved
• 1 English cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 3 tablespoons capers, drained
• 1/4 red onion, very thinly sliced
• Fresh dill for serving
• 2 tablespoons good olive oil
• 1 tablespoon lemon juice
• Flaky sea salt and black pepper to taste

For the lemon yogurt sauce:

• 1/2 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, finely grated
• 1 tablespoon fresh dill or 1 teaspoon dried
• Salt and pepper to taste

Instructions

Mix the Greek yogurt, lemon juice, garlic, dill, salt, and pepper.

Taste it.

It should be tangy and herby and bright.

Refrigerate until needed.

Dress the cooled quinoa with olive oil, lemon juice, salt, and pepper.

Toss to coat.

Quinoa on its own is bland, so dressing it while it is still slightly warm helps it absorb the flavors better.

Divide the quinoa between bowls.

Arrange the smoked salmon pieces, halved hard-boiled eggs, cucumber, cherry tomatoes, capers, and red onion alongside each other.

Spoon the lemon yogurt sauce over the top. Scatter fresh dill and add a pinch of flaky sea salt and black pepper.

The combination of smoky salmon, creamy yogurt, and briny capers is genuinely excellent.

Bowl 8: Tofu and Edamame Miso Bowl

Ingredients

• 14 oz extra firm tofu, pressed and cubed
• 1 and 1/2 cups frozen edamame, thawed
• 2 cups cooked short-grain brown rice, cooled
• 1 cup shredded purple cabbage
• 1 English cucumber, sliced thin
• 1 ripe avocado, sliced
• 2 tablespoons toasted sesame seeds
• 3 green onions, sliced
• Pickled ginger for serving

For the miso sesame dressing:

• 2 tablespoons white miso paste
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon honey or maple syrup
• 1 clove garlic, grated
• 2 tablespoons warm water

Instructions

Press the tofu for at least 20 minutes.

Wrap it in a clean towel and place something heavy on top.

Skipping this step means the tofu stays wet and the dressing slides off rather than coating it properly.

Once pressed, cut into even cubes.

Whisk the miso paste, rice vinegar, soy sauce, sesame oil, honey, garlic, and warm water together until the miso dissolves completely.

The miso is salty so taste before adding more salt to anything in the bowl.

Toss the tofu cubes with half the miso dressing and let them sit for 10 minutes so they absorb some flavor.

Build the bowls with brown rice as the base.

Add the marinated tofu, edamame, shredded cabbage, cucumber, and avocado in sections.

Drizzle the remaining dressing over everything.

Top with sesame seeds, green onions, and pickled ginger.

Bowl 9: Turkey Taco Bowl

Ingredients

• 1 lb cooked lean ground turkey, seasoned and cooled
• 1 can black beans, 15 oz, drained and rinsed
• 1 and 1/2 cups cooked brown rice or cauliflower rice, cooled
• 1 cup cherry tomatoes, halved
• 1 cup corn kernels, canned or frozen and thawed
• 1 ripe avocado, sliced
• 1/2 cup shredded cheddar cheese
• 1/4 cup fresh cilantro, roughly chopped
• 1 lime, cut into wedges
• Sour cream or plain Greek yogurt for serving

For the turkey seasoning:

• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper to taste

For the salsa verde dressing:

• 1/3 cup store-bought salsa verde
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• Salt to taste

Instructions

Cook the turkey with the chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.

Let it cool completely before building the bowl.

Warm seasoned ground turkey over cold rice and avocado makes everything feel half-done.

Whisk the salsa verde, olive oil, and lime juice together to make a quick dressing.

It should be tangy and slightly spicy.

Taste and add salt if needed.

Arrange the cooled rice or cauliflower rice in each bowl.

Add sections of seasoned turkey, black beans, cherry tomatoes, corn, and sliced avocado.

Scatter shredded cheddar over the top.

Drizzle the salsa verde dressing generously over everything.

Add sour cream or Greek yogurt, fresh cilantro, and a squeeze of lime.

Bowl 10: Cold Poached Chicken and Vermicelli Bowl

Ingredients

• 4 boneless skinless chicken breasts, poached and cooled
• 8 oz rice vermicelli noodles, cooked and rinsed cold
• 1 cup shredded carrots
• 1 English cucumber, cut into thin strips
• 1 cup bean sprouts
• 1/2 cup fresh mint leaves
• 1/2 cup fresh cilantro
• 1/4 cup roasted peanuts, roughly chopped
• 2 limes, cut into wedges

For the peanut dressing:

• 1/3 cup creamy peanut butter
• 3 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 clove garlic, grated
• 1 teaspoon ginger, grated
• 1 teaspoon sriracha
• 3 tablespoons warm water

Instructions

Poach the chicken by placing the breasts in a pot of cold water with a pinch of salt, a smashed garlic clove, and a slice of ginger.

Bring to a gentle simmer and cook for 15 to 18 minutes until cooked through.

Remove and cool completely in the refrigerator.

Cold-poached chicken slices are cleanly and have a silky texture that works perfectly in cold bowls.

Cook the vermicelli noodles according to the package, drain, and rinse well under cold water.

Toss with a small drizzle of sesame oil.

Whisk the peanut butter, soy sauce, lime juice, honey, sesame oil, garlic, ginger, and sriracha together.

Add warm water until smooth and pourable.

Slice the cold chicken thinly. Divide the noodles between bowls.

Arrange the chicken, carrots, cucumber, and bean sprouts alongside the noodles.

Drizzle peanut dressing generously over everything.

Add mint, cilantro, and peanuts on top.

Serve with lime wedges.

Bowl 11: Salmon and Brown Rice Sushi Bowl

Ingredients

• 1 lb sushi-grade salmon, cubed, or use smoked salmon
• 2 cups cooked short-grain rice, cooled and seasoned with rice vinegar and a pinch of sugar
• 1 ripe avocado, sliced
• 1 cup edamame, thawed
• 1 English cucumber, sliced thin
• 1 cup shredded carrots
• 3 tablespoons pickled ginger
• 2 tablespoons toasted sesame seeds
• 3 green onions, sliced
• Nori strips for serving

For the spicy mayo:

• 3 tablespoons mayonnaise
• 1 tablespoon sriracha
• 1 teaspoon sesame oil
• 1 teaspoon soy sauce

Instructions

Mix the mayonnaise, sriracha, sesame oil, and soy sauce.

Taste and add more sriracha if you want more heat.

The spicy mayo should be creamy with a good kick.

Transfer to a small squeeze bottle or a zip-lock bag with a corner snipped if you want to drizzle it neatly over the bowl.

Season the cooled rice with two tablespoons of rice vinegar and a small pinch of sugar.

Stir gently.

This is what gives sushi rice its slightly tangy, subtly sweet flavor.

Build the bowls with the seasoned rice as the base.

Arrange the cubed salmon or smoked salmon, avocado, edamame, cucumber, and shredded carrots in neat sections.

Add pickled ginger alongside. Drizzle the spicy mayo over the top.

Scatter sesame seeds and green onions over everything.

Tuck nori strips around the edge of the bowl and serve immediately.

Bowl 12: Grilled Shrimp and Mango Bowl

Ingredients

• 1 and 1/2 lbs cooked shrimp, grilled or pan-seared and cooled
• 1 and 1/2 cups cooked jasmine rice or quinoa, cooled
• 1 ripe mango, diced small
• 1 ripe avocado, diced
• 1 red bell pepper, diced small
• 1/4 red onion, finely diced
• 1/4 cup fresh cilantro, roughly chopped
• 1 jalapeño, seeded and finely diced
• Lime wedges for serving

For the coconut lime dressing:

• 3 tablespoons full-fat coconut milk
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon fish sauce or soy sauce
• 1 clove garlic, grated
• Salt to taste

Instructions

Whisk the coconut milk, lime juice, honey, fish sauce, and garlic together.

Taste it.

It should be sweet, sour, and slightly salty with the coconut coming through gently.

Adjust with more lime or honey.

Make a quick mango salsa by combining the diced mango, avocado, red bell pepper, red onion, cilantro, and jalapeño in a bowl.

Season with a pinch of salt and a squeeze of lime.

Fold gently so the avocado stays in pieces.

Divide the cooled rice or quinoa into bowls.

Spoon the mango salsa generously over the grain.

Arrange the cooled shrimp over and around the salsa.

Drizzle the coconut lime dressing over everything.

Scatter extra cilantro and serve with lime wedges on the side.

Bowl 13: Hard Boiled Egg and Farro Bowl

Ingredients

• 6 large eggs, hard boiled and halved
• 2 cups cooked farro, cooled
• 1 cup cherry tomatoes, halved
• 1 English cucumber, diced
• 1/2 cup kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 red onion, thinly sliced
• Fresh parsley and dill for serving

For the lemon herb vinaigrette:

• 4 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, finely grated
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Instructions

Hard-boil the eggs by lowering them into simmering water and cooking for exactly 10 minutes for a fully set yolk that is not chalky or grey around the edges.

Transfer immediately to ice water for 5 minutes, then peel.

Store in the refrigerator until needed.

Whisk the olive oil, lemon juice, Dijon, garlic, oregano, salt, and pepper together until emulsified.

Taste and adjust.

It should be sharp and herby.

Dress the cooled farro with about half the vinaigrette and toss to coat.

Farro is hearty and nutty and holds up well to dressing.

It absorbs flavor better than rice does when dressed while still slightly warm.

Build the bowls with dressed farro as the base.

Add the halved eggs, cherry tomatoes, cucumber, olives, and feta in sections.

Scatter red onion over the top.

Drizzle the remaining vinaigrette.

Finish with fresh parsley and dill.

Bowl 14: Spicy Chicken and Kimchi Rice Bowl

Ingredients

• 2 cups cooked chicken breast or thighs, sliced thin and cooled
• 1 and 1/2 cups cooked short-grain white rice, cooled
• 1 cup kimchi, drained and roughly chopped
• 1 ripe avocado, sliced
• 1 cup shredded carrots
• 2 Persian cucumbers, sliced thin
• 3 green onions, sliced
• 2 tablespoons toasted sesame seeds

For the gochujang dressing:

• 2 tablespoons gochujang paste
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 clove garlic, grated
• 2 tablespoons warm water

Instructions

Whisk the gochujang, sesame oil, rice vinegar, soy sauce, honey, garlic, and warm water together until smooth.

Gochujang varies in heat level between brands so start with one tablespoon and taste before adding the second.

Toss the cooled chicken with a couple of tablespoons of the gochujang dressing.

Let it sit for a few minutes so it soaks in.

Divide the cooled rice into bowls.

Arrange the dressed chicken, kimchi, avocado, shredded carrots, and sliced cucumber alongside each other.

Drizzle the remaining dressing over the whole bowl.

Scatter green onions and sesame seeds over the top.

The kimchi adds a sour funky layer that pairs really well with the spicy gochujang dressing.

Bowl 15: Cold Beef and Noodle Bowl

Ingredients

• 1 lb flank steak, grilled and sliced thin, cooled
• 10 oz udon noodles or rice noodles, cooked and rinsed cold
• 1 cup shredded purple cabbage
• 1 red bell pepper, thinly sliced
• 1 English cucumber, cut into thin strips
• 3 green onions, sliced
• 2 tablespoons toasted sesame seeds
• Fresh cilantro for serving

For the soy ginger dressing:

• 3 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 tablespoon fresh ginger, finely grated
• 1 clove garlic, finely grated
• 1 teaspoon chili garlic sauce

Instructions

Whisk the soy sauce, rice vinegar, sesame oil, honey, ginger, garlic, and chili garlic sauce together.

Taste it and adjust with more vinegar for brightness or more soy sauce for depth.

Cook the noodles according to the package, drain, and rinse under cold water until completely cooled.

Toss with a small drizzle of sesame oil.

Toss the cooled noodles with about half the dressing.

Divide between bowls.

Arrange the sliced cold beef over the noodles.

Add the shredded cabbage, bell pepper, and cucumber in sections.

Drizzle the remaining dressing over the top.

Scatter green onions, sesame seeds, and fresh cilantro over everything.

Bowl 16: Rotisserie Chicken and Roasted Vegetable Bowl

Ingredients

• 2 cups rotisserie chicken, pulled into pieces
• 2 cups cooked farro or brown rice, cooled
• 1 cup roasted red peppers from a jar, sliced
• 1 cup marinated artichoke hearts, drained and halved
• 1/2 cup sun-dried tomatoes, roughly chopped
• 1/2 cup crumbled feta
• A handful of baby arugula
• 3 tablespoons good olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste
• Fresh basil for serving

Instructions

Whisk the olive oil, red wine vinegar, Dijon, salt, and pepper together.

Taste and adjust the vinegar or salt.

Dress the cooled farro or rice lightly with some of the vinaigrette and toss.

Having the grain already dressed means every bite tastes complete even before the other components are mixed in.

Build the bowls with the dressed grain as the base.

Add the rotisserie chicken, roasted red peppers, artichoke hearts, and sun-dried tomatoes in generous sections.

Scatter feta over the top.

Add a small handful of baby arugula directly onto the bowl.

Drizzle more vinaigrette over everything.

Tear fresh basil over the top right before serving.

Bowl 17: Tuna Avocado Rice Bowl

Ingredients

• 2 cans tuna in olive oil, 5 oz each, drained
• 2 cups cooked short-grain white or brown rice, cooled
• 2 ripe avocados, sliced
• 1 cup cherry tomatoes, halved
• 1 English cucumber, sliced thin
• 1/4 red onion, very thinly sliced
• 2 tablespoons capers, drained
• Fresh parsley or dill for serving

For the lemon caper dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon capers, finely chopped
• 1 clove garlic, finely grated
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

Instructions

Whisk the olive oil, lemon juice, chopped capers, garlic, Dijon, salt, and pepper together.

The chopped capers in the dressing add tiny bursts of brininess throughout every bite.

Taste and adjust the lemon if it needs more acidity.

Break the tuna into chunky flakes in a bowl.

Pour about half the dressing over the tuna and fold gently.

Let it sit for a few minutes.

Divide the cooled rice between bowls.

Arrange the dressed tuna, sliced avocado, cherry tomatoes, cucumber, and red onion in sections.

Scatter whole capers over the top.

Drizzle the remaining dressing over the bowl.

Finish with fresh parsley or dill and a pinch of flaky sea salt over the avocado.

Bowl 18: Cold Teriyaki Chicken Bowl

Ingredients

• 4 boneless skinless chicken thighs, cooked in teriyaki sauce and cooled
• 2 cups cooked jasmine rice, cooled and lightly seasoned
• 1 ripe avocado, sliced
• 1 cup shredded carrots
• 1 English cucumber, thinly sliced
• 1 cup edamame, thawed
• 2 tablespoons toasted sesame seeds
• 3 green onions, sliced
• Pickled ginger for serving

For the teriyaki glaze:

• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon mirin or rice vinegar
• 1 clove garlic, minced
• 1 teaspoon ginger, grated
• 1 teaspoon cornstarch mixed with 1 tablespoon cold water

For the drizzle:

• Extra teriyaki glaze thinned with a splash of water

Instructions

Make the teriyaki glaze by combining soy sauce, honey, mirin, garlic, and ginger in a small saucepan.

Bring to a simmer and stir in the cornstarch mixture.

Cook for 2 minutes until thickened.

Let it cool completely before using.

Cook the chicken thighs in a skillet with the glaze until cooked through and let them cool completely in the refrigerator.

Season the cooled jasmine rice with a splash of rice vinegar and a pinch of salt.

Stir through gently.

Slice the cold teriyaki chicken thighs. Divide the rice between bowls.

Arrange the chicken, sliced avocado, shredded carrots, cucumber, and edamame in sections around the bowl.

Drizzle extra teriyaki glaze thinned with a little water over the chicken and rice.

Scatter sesame seeds and green onions over the top.

Add pickled ginger on the side.

Bowl 19: Canned Salmon and Lentil Bowl

Ingredients

• 2 cans wild caught salmon, 6 oz each, drained
• 1 and 1/2 cups cooked green or black lentils, cooled
• 2 cups baby arugula or spinach
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, finely diced
• 3 tablespoons capers, drained
• 1/2 cup crumbled feta
• Fresh dill for serving

For the lemon dill dressing:

• 4 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh dill or 1 teaspoon dried
• 1 clove garlic, grated
• Salt and black pepper to taste

Instructions

Whisk the olive oil, lemon juice, Dijon, dill, garlic, salt, and pepper together

Taste and adjust.

Good canned salmon has plenty of flavor on its own so the dressing does not need to be complicated.

Dress the cooled lentils with about half the dressing and toss well.

Lentils absorb dressing quickly so tossing them while still slightly cool rather than completely cold helps.

Season with a pinch of salt if needed.

Break the canned salmon into large chunks in a bowl.

Try not to over-mix it into a paste.

Build the bowls with a base of dressed lentils and baby arugula or spinach together.

Add the salmon, cucumber, cherry tomatoes, red onion, and capers in sections.

Scatter feta over the top.

Drizzle the remaining dressing over everything.

Finish with fresh dill.

Bowl 20: Cold Steak and Chimichurri Grain Bowl

Ingredients

• 1 lb flank steak or skirt steak, grilled and sliced thin, cooled
• 2 cups cooked farro or brown rice, cooled
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, sliced
• 1/2 cup crumbled feta
• 2 cups baby arugula
• 1/4 red onion, thinly sliced

For the chimichurri:

• 1 cup fresh flat-leaf parsley, tightly packed
• 1/4 cup fresh cilantro
• 4 cloves garlic
• 3 tablespoons red wine vinegar
• 1/2 cup olive oil
• 1/2 teaspoon red pepper flakes
• Salt and black pepper to taste

Instructions

Make the chimichurri by combining the parsley, cilantro, garlic, red wine vinegar, olive oil, red pepper flakes, salt, and pepper in a food processor or blender.

Pulse until finely chopped but not completely smooth.

There should still be texture.

Taste and adjust the vinegar or salt.

Let it sit for at least 10 minutes before using so the flavors come together properly.

Grill the steak hot and fast over high heat.

Skirt steak needs about 3 minutes per side for medium rare.

Flank steak takes a minute or two longer.

Rest for at least 5 minutes, then slice thinly against the grain and refrigerate until cold.

Dress the cooled farro with a couple of tablespoons of chimichurri and toss.

Divide between bowls.

Arrange the cold sliced steak over the grain.

Add cherry tomatoes, avocado, and red onion in sections.

Place a small handful of arugula directly onto the bowl.

Spoon chimichurri generously over the steak. Scatter feta over the top.

Tips for Building Great Cold Bowls

Everything should be properly cold before it goes in the bowl.

Warm protein over cold grains creates an unpleasant lukewarm middle ground.

Cook your proteins and grains ahead of time and refrigerate them fully before assembling.

Season your grains before they go in.

Plain cooled rice or farro as a base makes the whole bowl taste flat, regardless of how good the toppings are.

A drizzle of olive oil, a splash of vinegar, and a pinch of salt change everything.

The dressing is where the bowl lives or dies.

Make it from scratch when you can and taste it before it goes on anything.

It should taste bold and slightly more intense than you want the final bowl to taste because it gets diluted once it coats everything else.

Texture matters in cold bowls more than in hot ones.

You want something soft, something crunchy, something creamy, and something fresh.

Avocado or feta covers are soft and creamy.

Raw vegetables or peanuts give crunch. Fresh herbs and cucumber keep things light and clean.

Batch cook grains and proteins at the start of the week.

Having cold chicken, cooled rice, cooked farro, and hard-boiled eggs already in the fridge means dinner is mostly assembly.

On busy nights, that is the difference between eating well and not eating at all.

Ingredient Swaps Worth Knowing

Sushi-grade tuna in the poke bowl can be replaced with smoked salmon or cooked shrimp if raw fish is not your preference.

Soba noodles swap easily with spaghetti, rice noodles, or any thin noodle throughout.

Farro and brown rice are largely interchangeable in any grain bowl.

Edamame can be replaced with thawed frozen peas or white beans in any bowl that uses it.

Rotisserie chicken works as a substitute for any cooked chicken throughout the list.

Feta swaps well with crumbled goat cheese in any recipe that calls for it.

Gochujang paste can be replaced with a mix of sriracha and miso paste if you cannot find it at your store.

Storage Tips

Assemble cold bowls right before eating for the best results.

Dressed noodles and grains keep well for a day in the refrigerator.

Avocado should always be added fresh because it browns quickly once cut.

Chimichurri keeps in the refrigerator for up to five days, and the flavor gets better after the first day.

Marinated tuna for the poke bowl should be eaten within 30 minutes of marinating for the best texture.

Hard-boiled eggs keep unpeeled in the refrigerator for up to five days.

Cooked grains keep for four to five days.

Most cooked proteins keep for three to four days covered in the fridge.

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