This healthy and delicious butternut squash grain bowl can be prepped ahead of time and eaten for a quick lunch or snack. It's made with roasted butternut squash, brown rice, sautéed mushrooms, and topped with a quick green sauce.

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I've always been terrible at taking the time to make and eat lunch. Most days I'll skip it altogether. I know, not healthy, right?! I just can't muster up the energy to make a full meal for lunch when I know I'll need to do the same thing in just a few short hours for dinner. I seriously don't have enough time in my day to spend 6 hours in my kitchen a day!

This (mostly) changed when I started planning and prepping meals in advance on the regular. I knew I wasn't getting enough nutrients in my diet, and it was mostly from just not eating healthy meals throughout the day. I figured, if I could plan and prepare meals, I'd have no excuse not to eat healthily.

After I started meal prepping, I ate healthier and felt great! I couldn't believe it took me so long to figure it out. Once I put together a system, it felt like I'd been doing it for years.

That's where this gluten-free butternut squash and grain Buddha bowl comes in. I like to prep it in advance with the rest of my meals, so at lunchtime, I can throw it together and go back to my office (where I live! lol). But if you'd rather prep and cook it right before you eat, it's actually a breeze.

Let's dive into some fun facts and tips on how to make the best Buddha bowls.

If you want to learn more about meal planning, check out the Ultimate Meal Planning Guide!

What is a Buddha bowl?

You may be wondering what a Buddha bowl actually is. It's a popular term for a bowl filled with different types of food groups including vegetables, grains, and even meats. There are no specific rules here except for eating balanced and healthy meals.

Ingredients for this butternut squash grain bowl

This bowl is truly flavorful and filled with food that will make you and your body happy. 😊

What's included:

• Brown rice
• Roasted butternut squash
• Sautéed mushrooms
• Parsley avocado green sauce
• Toasted sliced almonds
• Feta cheese

How to put it all together

I like to do these steps in advance to make my lunch even more quickly. The prep time is minimal but it saves you time in the middle of the day.

1. Cook the rice: Use an instant pot or slow cooker to batch cook the brown rice. I like to keep some in the fridge for bowls throughout the week. Rice also freezes well 😉
2. Roast the squash: Cut, peel, and cube it into ½ inch pieces. Toss the butternut squash with olive oil and salt and roast on a baking sheet for 20 - 30 minutes.
3. Blend the sauce: Put the parsley, ripe avocado, oil, salt, pepper, and grated parmesan cheese in a small food processor and pulse until you have a pesto-like consistency. If you're a garlic lover like me, you can add a teaspoon of garlic powder or clove as well.
4. Toast the almonds: While it's not strictly necessary to toast the almonds, I think the flavor is so much better that way. It really brings out the nutty flavor and makes them extra crunchy.
5. Saute the mushrooms: Rinse the dirt from the mushrooms and dry them with a paper towel. They need to be dry in order to brown nicely. Slice them ¼ inch thick with a sharp knife. Place a medium-sized pan on the stove and heat on medium-high. Add oil to the pan and gently place the mushrooms on the bottom. When they are nicely browned, flip them over and let them brown on that side as well.
6. Plate: Place the rice in the bottom of the bowl, top with the roasted squash, mushrooms, sauce, almonds, and feta cheese.

What kind of veggies can you use?

The options are really endless when it comes to the ingredients you can use. Roasted vegetables are a perfect choice because they're easy to make and don't require a lot of babysitting. Here are some options:

• Butternut squash
• Cauliflower
• Brussel sprouts
• Mushrooms
• Acorn squash
• Spaghetti squash
• Carrots
• Parsnips
• Bell peppers
• Beets
• Broccoli
• Onions
• Eggplant
• Sweet potatoes

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Here are some vegetables that are great fresh options as well:

• Kale
• Spinach
• Zucchini
• Avocados
• Bell peppers
• Radishes
• Tomatoes
• Scallions
• Artichokes

What kind of grains can you use?

Again, the options are endless here. It's really up to you what you want to use. I suggest using an instant pot or slow cooker to make the grains. It makes them perfectly every time and you don't have to worry about cleaning up the stove if it boils over (doesn't it always?).

• Brown rice
• Wild rice
• Barley
• Sorghum
• Wheat berries
• Quinoa
• Couscous (not a grain, but still good!)

Can Buddha bowls have meat?

Generally, these grain bowls don't include meat, but there's no rule against it. (Really, there's no rule against any food combination. That's why I love creating recipes!) You can include chopped chicken, thinly sliced steak, or even seafood like smoked salmon or poached shrimp.

Meat isn't the only way you can get protein in your diet. Try adding some tofu, chickpeas, beans, nuts, and seeds.

What kind of sauce should I use?

You don't need to have sauce on your bowl, but I can tell you, it really elevates the flavor. I've made a green sauce for this bowl with parsley, parmesan cheese, oil, salt, and freshly ground black pepper.

Take a look at some other great sauces:

• Amazing 5 Minute Green Sauce
• Green Tahini
• Kale Chimichurri
• Roasted Red Pepper Sauce
• Curry Hummus

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* Pro tip: Use a smaller food processor or blender when making sauces. You want to make sure the ingredients pile up on the bottom rather than spread out. The blades won't be able to blend it nice and smooth if it all doesn't come into contact.

Don't forget the toppings

Besides the basic veggies and grains, I suggest topping your bowl with other bits of crunchy, leafy, or salty cheeses. Here are some fun ideas:

• Toasted, sliced almonds
• Walnuts
• Sunflower seeds
• Chia seeds
• Bean sprouts
• Microgreens
• Feta cheese
• Parmesan cheese

Tools you need for this recipe

Here are the tools I use to make this recipe:

• Instant pot: I use this for cooking rice and grains
• Baking sheet: For roasting the vegetables
• Vegetable peeler: For peeling any vegetables, including the butternut squash
• Chef's knife: To chop any vegetables or meat
• Food processor: To blend the sauce
• Saute pan: For toasting nuts or seeds
• Bowls: For mixing or holding food until you're ready to plate them
• Salt holder: I use a bowl to hold my salt so I can easily scoop or pinch it into dishes
• Pepper grinder: I love using freshly ground black pepper. The flavor is so much better than buying it pre-ground.
• Oil bottle: To easily pour oil into pans or on top of dishes
• Mixing spoon: For mixing as needed
• Spatula: For scraping the sides of the food processor

If you like this butternut squash grain bowl, you might like...

• Tips and Tricks using 5 Types of Winter Squash
• Simple Roasted Butternut Squash and Brussel Sprouts
• Easy Make-Ahead Freezer Meals
• How To Use an Immersion Blender