Recipe for Butternut Squash and Kale Protein Bowl

Bowls allow for freedom with your meals. Almost anything goes nicely in a bowl, and they’re portable. You can get a nutritious meal at home or on the go when you choose a bowl. This protein bowl has lots of options to fit any mood or dietary preferences.

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When assembling your bowl, you’ll be adding ready-to-use ingredients. Cook the winter squash ahead of time. If you’re using fresh fish or chicken, cook that ahead of time, too. It’s a good chance to use leftovers.

Nutrition in a Protein Bowl

This bowl includes nutritious foods from a variety of food groups including green vegetables, starchy vegetables, lean proteins, fruit, and healthy fats.

• Leafy greens like spinach, arugula, and lettuce have fiber, vitamin K, and magnesium.
• Winter squash like kabocha, acorn, and butternut have vitamin A, potassium, and fiber.
• Fish like salmon and tuna have protein and heart-healthy omega-3 fats, while chickpeas have fiber and protein.
• Fruit like apples and pears have fiber and antioxidants.
• Olive oil has heart-healthy monounsaturated fats.

Add herbs and spices to make your bowl pop! Parsley, mint, dill, cilantro, and basil are all delicious fresh choices. Dried alternatives can be tasty, too, especially if you can’t find fresh ones. Experiment with various herbs and combinations of herbs. 

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Feta cheese can add a burst of flavor, or you can choose another option like blue cheese or parmesan cheese. For a dairy-free or plant-based (vegan) choice, skip the cheese and try ½ ounce (2 tablespoons) of chopped peanuts, walnuts, sliced almonds, or sunflower seeds.

Recipe for Roasted Butternut Squash Bowl

Makes 1 serving

Ingredients

• 2 cups of greens like spinach, arugula, or lettuce
• 1 cup of cooked winter squash like kabocha, butternut, or acorn, in slices or cubes
• 3 ounces of cooked salmon, canned tuna, or cooked skinless chicken OR ½ cup of chickpeas
• ½ cup of chopped apple or pear
• 1 ounce of low-fat feta cheese
• 2 tablespoons of of vinaigrette dressing or 2 teaspoons of olive oil mixed with lemon juice, parsley or mint, dijon mustard, and salt and pepper to taste

Instructions: 

1. Place the greens in a medium bowl. 
2. Add the other ingredients.
3. Pour the dressing over your bowl when it’s time to eat.

Calories: 400 kcal; Total Fat: 21 g; Total Carbohydrates: 33 g; Sugar: 10 g; Fiber: 8 g; Protein: 22 g; Sodium: 470 mg; Cholesterol: 45 mg

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Reviewed by Heather Tonkins, Lark Health Coach