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These macro bowls are a perfect healthy lunch or meal prep option. They can be made in just 15 minutes! Plus you get 25 grams of protein and 14 grams of fiber in each serving!
A quick meal idea that’s high protein? Sign me up!
I try to make sure I’m getting a minimum of 20 grams of protein in every meal. Sometimes that feels like shoveling in a lot of chicken and sometimes I truly cannot be bothered. Thankfully there are ways to hit that protein goal that don’t require piles of meat.
These easy bowls come together in 15 minutes and contain 25 grams of protein. They’re loaded with veggies, beans, big flavors, crumbly feta, and creamy yogurt sauce. When I tell you they taste good… friend, they taste so good.
If you’d like to add more protein I suggest grilled chicken breast (another 25 grams of protein for 3 ounces) or chopped deli turkey (another 13 grams of protein for 3 ounces). But truly this recipe is delicious without it.
These macro bowls are incredible for meal prep too. They hold up well and taste just as delicious whether you enjoy them immediately or a few hours later.
Ingredients for Chickpea Macro Bowls
- Cooked rice: I like to purchase the microwavable bags of rice (both white or brown rice work well) because they cook in just 90 seconds! Two bags will yield enough rice for 4 servings of these bowls.
- Canned chickpeas: Canned chickpeas, also known as garbanzo beans, are a great source of fiber. They do not need to be cooked prior to adding them to this dish. Just drain the liquid from them and give them a quick rinse.
- Canned black beans: We’re adding more fiber in this dish with the addition of black beans.
- Canned corn: The natural sweetness of corn kernels pair beautifully with the other flavors in this salad.
- Cucumber: Dice the cucumber into small pieces that are similar in size to the other ingredients.
- Tomatoes: Grape tomatoes are the best choice for this salad because even when you cut them into thirds or fourths the skin will keep them from getting too mushy when mixed with the other ingredients. Cherry tomatoes will work if you cut them small.
- Feta: Crumbled feta adds a delightful saltiness to each bite.
- Plain nonfat greek yogurt: Select a plain (unflavored and unsweetened) nonfat yogurt. Thick greek yogurt is creamy and low in calories so it’s the perfect choice.
- Seasonings: Dried thyme, dried dill, garlic powder, onion powder, salt, and black pepper flavor these easy bowls.
How to Make Chickpea Macro Bowls
A detailed list of ingredients (with measurements) and instructions can be found in the recipe card below.
Divide the rice into four bowls. Top with chickpeas, black beans, corn, cucumbers, tomatoes, and feta. Salt and pepper everything.
Add all yogurt sauce ingredients to a separate bowl and stir to combine. Add a dollop to the top of each macro bowl.
More quick lunch ideas:
Chickpea Macro Bowls with Yogurt Sauce
Ingredients
- 2 cups cooked rice
- 15 ounces canned chickpeas, rinsed and drained
- 15 ounces canned black beans, rinsed and drained
- 15 ounces canned corn, rinsed and drained
- 1 medium cucumber, diced
- 1 pint grape tomatoes, sliced into fourths
- ½ cup feta, crumbled
- salt and pepper, to taste
Yogurt Sauce
- 1 cup nonfat plain greek yogurt, unsweetened
- 1 teaspoon lemon juice
- ½ teaspoon dried dill
- ½ teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
Instructions
- Divide the rice into four bowls. Top with chickpeas, black beans, corn, cucumbers, tomatoes, and feta. Salt and pepper everything.
- Add all yogurt sauce ingredients to a separate bowl and stir to combine. Add a dollop to the top of each macro bowl.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
