New recipes

Brown Rice Bowls Under 400 Calories

Brown Rice Bowls Under 400 Calories

Brown rice used to be a 45-minute cooking job, and if you forgot to put the pot or rice cooker on, it could really slow down a dinner. But the precooked supermarket pouches have changed that: very good quality, very fast. Just add veggies, greens, lean proteins, even leftovers. Start with 3/4 cup cooked brown rice; then top, toss, and enjoy these seven meals that go way beyond the everyday. — Sidney Fry, MS, RD

Eating healthy should still be delicious.

Sign up for our daily newsletter for more great articles and tasty, healthy recipes.

How to Make a Delicious Buddha Bowl for Weight Loss

Courtesy of Fit Foodie Finds

Oddly enough, one of the biggest trends in the weight loss and health food world right now is named after a man often depicted as having a big, round belly. Yes, you guessed it: Buddha. Buddha bowls, sometimes referred to as glory or hippie bowls, are hearty, filling dishes made of various greens, raw or roasted veggies, beans, and a healthy grain like quinoa or brown rice. Sometimes they also include toppings like nuts, seeds and dressings for added texture and flavor. (Is your mouth watering yet?)

Depending on the recipe you choose to follow, the dish can contain a whole rainbow of ingredients and be seasoned in any number of ways, but the basic formula always remains the same. And the best part is, just about every Buddha bowl out there is simple to make and jam-packed with filling nutrients and vitamins that aid weight loss and overall health. If you can't tell, we're pretty big fans.


What better way to start your day than with a creamy basil veggie bowl? Evol is trying to de-stigmatize frozen foods with its line of products. In an attempt to demolish the connotation that all frozen meals are unhealthy, Evol preserves real, fresh, and perishable foods as opposed to processed foods that are laden in additives and sodium. In the creamy basil veggie bowl, you'll find cage-free eggs, cremini and portobello mushrooms, spinach, and red bell peppers with basil cream sauce mixed within. Oh yeah, and it's not even 250 calories.

2. Vegan Lasagna

Yes — meatless and dairy-free lasagna! Thanks to a hummus and tofu "ricotta," even die-hard meat and dairy eaters have been known to love this lasagna. Zucchini, spinach and peas bump up the veggie count in this lasagna, plus add good-for-you phytochemical lutein and zeaxanthin, per the USDA.

Get Vegan Lasagna recipe and nutrition info from Hummusapien.

Skinny on Hot + Cold Chicken Brown Rice Bowl

Looking for a great recipe to take to work for lunch?

Just pack the rice separately and heat it in the microwave (affiliate link) before mixing it into the chicken-veggie mixture.

The key is to make sure that the rice is piping hot before you add it to the cold ingredients.

If you think you don’t like brown rice, try short-grain before you make a final decision. I much prefer it to medium- or long-grain.

According to my calculations each chicken brown rice bowl has 368 calories and
9 *SmartPoints (Green plan)
6 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
9 *PointsPlus (Old plan)

Substitute fat-free dressing to make it work with Simply Filling. Enjoy!

Curious about Weight Watchers new myWW Green , Blue and Purple plans? Watch this short video to learn more:

Hot + Cold Brown Rice Chicken Bowl Recipe Variations

Spicier – top with crushed pepper flakes, hot sauce or spicy salsa

More veg – just about any vegetable will work here to bulk up your bowl for 0 points – onions, mushrooms, cauliflower, zucchini, tomatoes, carrots, etc.

Lower SmartPoints – to lower the carbs and the points – substitute cauliflower rice for all, or part, of the rice.

Vegetarian – substitute chick peas and/or firm tofu for the chicken

If you’ve made this Brown Rice Bowl with Chicken, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Frequently Asked Questions

What can I use instead of brown rice?

Quinoa, white rice, cauliflower rice, farro or couscous would all be great alternatives for brown rice.

Should I use salmon with the skin on?

If I’m grilling salmon I prefer to use skin-on salmon. It keeps the fish from falling apart on the grill. You can simply peel it off once it’s cooked.

How long will it keep in the refrigerator?

These bowls will keep for several days. The guacamole will likely start to brown after the first day. If that bothers you, you may want to make it fresh the following day.

Other ways to cook salmon

If you don’t have a grill you can bake the salmon or cook it on the stovetop. I recommend baking it at 400° F. or cooking it over medium heat. The time it takes to cook depends on the variety you use and the thickness. I cook mine until the internal temperature is 130° F. and then let it rest for 5 minutes.

4 Easy Low-Cal Bowl Recipes That Will Satisfy Your Cravings

These one-bowl wonders are delightfully simple to make.

Who knew bowls would become so trendy? Dr. Oz did! In his latest book, Food Can Fix It, our resident health expert shows us a number of ways to eat a well-balanced meal without the high calorie count &mdash and we thought we'd whip up a few of our favorites to see if they're worth the hype. Hint: they totally are.

Whether you're looking for a fresh spin on your standard breakfast or a spicy take on shrimp dinner, these bowls have just what you're looking for. Plus, they're great if you're on your own for a meal. But if you're looking to feed the whole family, simply multiply the recipe by the number of hungry mouths you're feeding.

What you'll need:

&bull 2 tablespoons diced red onion

&bull 1/4 teaspoon minced jalapeño

&bull 2 tablespoons Cheddar cheese

To make this flavorful meat-free bowl, start by sautéing the corn on medium heat for 3-4 minutes. Then mix corn, tomatoes, onion, lime juice, cilantro, jalapeño, cumin, and salt. In a separate bowl, add brown rice, black beans, and veggie mixture. Finish it off with sliced avocado.

What you'll need:

&bull 1 1/4 cups sliced zucchini

&bull 1/2 cup grape tomatoes, halved

Kick things off by sautéing zucchini on medium heat for 2-4 minutes. Add minced garlic and shrimp once zucchini turns golden. Sauté shrimp 2 minutes per side. Toss in pepper flakes, oregano, salt, and grape tomatoes sauté 2 minutes . Place cooked quinoa in a bowl and top with the shrimp and veggie mixture.

What you'll need:

&bull 3 ounces cooked salmon fillet

&bull 1/4 cup black beans, rinsed and drained

&bull 2 tablespoons salsa, homemade or store-bought, with no added sugar

To make this protein-packed bowl, start by cooking the salmon fillet in a skillet with olive oil and a pinch of salt and pepper. Cook of medium 4-5 minutes per side. Then shred the salmon with a fork. Now, it's the fun part. Starting with rice as the base, add all of the ingredients into the bowl. Top with a sprinkle of fresh chives.

What you'll need:

&bull 1/4 teaspoon vanilla extract

&bull 1/4 cup plain 2% Greek yogurt

To make this citrusy breakfast bowl, mix berries, chopped mint, vanilla extract, lemon juice, and salt in a bowl. Spoon Greek yogurt into a separate bowl. Add walnuts and berry mixture.

Why I Made Japanese Salad Bowls with Miso Tahini Dressing

The Health Benefits of Miso

Miso comes with so many health benefits, mostly relating to gut health (see 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics and Fermented Foods ) but the fermentation also allows for better digestibility of the nutrients in the soy (see How To Get Enough Zinc For The Vegan and Vegetarian). It also lasts forever and is very versatile.

The Health Benefits of Tahini

Tahini is made from ground sesame seeds. Sesame seeds are particularly high in magnesium and zinc. Zinc is a mineral that many of us may not be getting enough of, and vegetarians and vegans need to pay special attention to this mineral. See my post How To Get Enough Zinc for the Vegan and Vegetarian.

This Dressing Goes On Anything

I also love this Miso Tahini Dressing on this Lentil Roasted Vegetable Buddha Bowl, which is a great dish in the colder months when fresh salad vegetables are lacking. If you are not a fan of eggs or are looking for a vegan version, try it on this Baked Tofu Kale Quinoa Salad.

This Miso Dressing Makes A Great Marinade

To make a miso tahini marinated tofu, take a block of x-firm tofu (preferably already pressed). Slice the tofu into 1/2″ rectangles. Place tofu on a baking sheet lined with parchment paper. Prepare the miso tahini dressing as per recipe instructions, and layer it on the tofu. Bake for 20 minutes at 350 degrees Fahrenheit.

This Tahini Dressing Is Great On Stir-Frys

To make a miso tahini stir-fry, sautee up your vegetables until they are cooked to your liking. Prepare the miso tahini dressing as per recipe instructions. Finally, add the miso tahini dressing to the vegetables, making sure to heat only moderately so not to kill off all the beneficial bacteria in the miso.

This Dressing Is So Easy To Make

Looking for a quick way to jazz up any meal? This delicious dressing can be made in less than 5 minutes. Double the recipe and make a big batch so it can be used throughout the week.

Ingredients for Miso Tahini Dressing: Ginger, tahini, red miso paste, honey, rice vinegar, sesame oil

Cajun-Spiced Chicken and Rice Bowls

Looking for a new, flavorful dinner or lunch option? These healthy cajun-spiced chicken bowls are one of my go-to recipes as they’re:

  • Perfect for meal prep
  • Ready in less than 30 minutes
  • So flavorful
  • Filled with protein
  • Even better the next day as leftovers

I also love how versatile this recipe can be: trying to reduce carbs? Use cauliflower rice instead. Don’t like too much spice? Use less Cajun seasoning. Want more veggies? Pile on whatever you have in your fridge.

Another benefit is that by using chicken thighs, this meal is also pretty easy on the wallet. So what are you waiting for? Add this recipe to your meal plan for next week!

Cajun-Spiced Chicken and Rice Bowls

  • 1 cup uncooked brown rice
  • 2 cups water or low sodium chicken broth
  • 2 tablespoons avocado oil
  • 2 tablespoons Cajun seasoning
  • ½ tablespoon brown sugar
  • 1 teaspoon paprika
  • ½ teaspoon dried thyme
  • Pinch black pepper
  • 1 lb boneless skinless chicken thighs, cut into bite-sized pieces
  • 2 tablespoons low sodium soy sauce
  • 2 bell peppers, seeded and diced
  • 1 clove garlic, minced
  1. Place rice in a medium saucepan with broth or water. Bring to a boil then reduce heat to a simmer and cover. Cook 40-50 minutes, or until soft. Note: cooking time may vary based on brand of brown rice used. Check package for instructions.
  2. While rice cooks, place large skillet over stove at medium-high heat. Pour 1 tablespoon of oil into the pan.
  3. While oil heats up, combine Cajun seasoning, brown sugar, paprika, thyme, and black pepper in a small bowl. Set aside.
  4. Once oil is hot, add chicken and toss with seasoning mix. Spread chicken in a single layer and let cook for 3-4 minutes, or until bottom side is browned (try to avoid stirring).
  5. Once browned, stir chicken and add soy sauce. Let cook another 4-5 minutes, or until chicken pieces are cooked through. Remove cooked chicken from skillet and set aside.
  6. Reduce heat to medium and add remaining 1 tablespoon of oil to the pan. Add garlic and diced peppers. Cook until soft, about 4-5 minutes.
  7. Evenly divide the rice between four bowls and spoon chicken and peppers on top. Enjoy!

Servings 4 | 418 Calories per Serving

32.3 g protein 106.7 mg cholesterol 13.3 g fat 2.1 g saturated fat 45 g carbohydrates 1.3 g fiber 4.3 g sugar 1025.6 mg sodium

More WW Friendly Low Calorie Black Bean Recipes

Brenda is a licensed esthetician and former small business owner after completing over 15 years of service with the United States military.

She is an essential oil enthusiast and avid home cooking for her husband and their two dogs.

Brenda and her family spend most of their time in the American Southwest, but they also love hitting the road for adventure.

One of her new passions is creating easy, healthy family-friendly freezer meals which can be prepared at home and frozen, and then cooked while traveling the country in their travel trailer.

She looks forward to sharing everything she learns with you here on Simple Nourished Living.

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

Subscribe to Get: Top 10 Reader Favorite Recipes

The Top 10 Most Popular Recipes (PDF) on Simple Nourished Living + Weekly Support Emails with Tips & Easy Healthy Recipes Not Found Anywhere Else!

Thanks! Now check your email to get your free ebook from Simple Nourished Living - The 7 Secrets of Successful Weight Watchers. Be sure to add [email protected] as a safe sender in your email..