These Butternut Squash Buddha Bowls are one of the most colorful, balanced meals you can make. They combine sprouted brown rice, crunchy roasted chickpeas, caramelized butternut squash, fresh greens, creamy avocado, and a bright harissa sauce. Make a double batch for effortless meal prep during the week — the components store well and come together quickly at mealtime.
Let’s Deconstruct this Buddha Bowl
Brown Rice
Grain choice matters for texture and flavor. Short-grain brown rice is slightly stickier and works well if you want your bowl to hold together; long-grain brown rice is fluffier and separates easily. Either will be delicious here. I like to cook rice or quinoa in larger batches on Sunday so it’s ready to use all week — doubling the rice gives you extra for side dishes or another bowl later.
Roasted Butternut Squash
Sweet, nutty butternut squash is the star of these bowls. Roasting concentrates its sweetness and creates tender caramelized edges. Don’t be intimidated by prep — with a good knife or a simple kitchen hack, peeling and cubing squash is straightforward. Toss the cubes with oil and spices, then roast until golden and soft for the best results.
Crunchy Chickpeas
Crispy roasted chickpeas add the necessary crunch and a boost of plant-based protein to each bite. For crispier results, drain and rinse canned garbanzo beans thoroughly, pat them dry, and remove any loose skins. Toss with a little oil and seasoning, then roast on a hot sheet pan until they’re golden and crunchy. They bring texture contrast to the tender rice and squash.
Greens
Use any leafy greens you enjoy — arugula, baby spinach, romaine, or a spring mix all work. Microgreens or peppery arugula can add a fresh, slightly bitter note that balances the sweet squash and creamy avocado. Aim for a generous handful per bowl to keep the meal bright and nutrient-dense.
Avocado
Avocado supplies healthy fats and a creamy mouthfeel. Sliced on top of the bowl, it softens the bold spices and ties the flavors together. Add avocado just before serving if you’re prepping bowls ahead of time to keep it from discoloring.
Harissa
A bold sauce elevates a Buddha bowl. Harissa — a North African chili paste made from roasted peppers and spices — adds smoky heat and complexity. If you prefer milder flavors, start with a small amount and adjust to taste. Harissa pairs particularly well with roasted squash and chickpeas.
Meal Prep Buddha Bowl
These bowls are fantastic for meal prep. Roast the squash and chickpeas and cook the rice in advance, then store components in separate containers. Keep greens and avocado apart, and add the harissa right before eating. Pack everything into meal prep containers for grab-and-go lunches or quick dinners — they reheat nicely or can be enjoyed chilled depending on your preference.
Other Healthy Buddha Bowl Ideas
- Healthy Buddha Bowl Recipes (variety of grains, proteins, and dressings)
- Sweet Potato Vegan Buddha Bowl Recipe
- Vegetarian Kung Pao Quinoa Bowls
- Mediterranean Vegan Buddha Bowl Recipe
Butternut Squash Buddha Bowls
Author: Lee Funke
Prep: 15 mins · Cook: 30 mins · Total: 45 mins · Servings: 4
Summary
These Butternut Squash Buddha Bowls combine brown rice, crunchy chickpeas, roasted butternut squash, fresh greens, avocado, and harissa sauce for a colorful, balanced meal. Make a double batch of the roasted ingredients for easy lunches all week.
Ingredients
For the Butternut Squash
- 6 cups cubed butternut squash (about ½ large squash)
- 1 ½ tablespoons avocado oil
- 2 teaspoons garlic powder
- 1 teaspoon ground cumin
- Salt, to taste
- Pepper, to taste
For the Chickpeas
- 1 (15-ounce) can garbanzo beans, drained, rinsed, and dried
- ½ tablespoon avocado oil
- ½ tablespoon lemon juice
- 1 teaspoon honey
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- Salt, to taste
For the Brown Rice
- 1 cup sprouted brown rice, uncooked
- 2 cups water
For the Bowls
- 4 cups arugula (or preferred greens)
- 1 cup microgreens (optional)
- 2 large avocados, sliced
- ¼ cup harissa sauce
Instructions
For the Butternut Squash
- Preheat the oven to 400°F (205°C). Spread the cubed butternut squash on a baking sheet. Toss with avocado oil, garlic powder, ground cumin, salt, and pepper.
- Roast the squash on the top rack for 15 minutes, remove the pan and toss the cubes to promote even browning.
- Return the squash to the top rack and roast for an additional 15 minutes, or until tender and caramelized at the edges.
For the Chickpeas
- Spread the drained, rinsed, and thoroughly dried chickpeas on a separate baking sheet. Toss with avocado oil, lemon juice, honey, chili powder, garlic powder, and salt.
- Place the chickpeas on the bottom oven rack while the squash finishes roasting. Roast for 15 minutes, stirring once, until golden and crisp.
For the Brown Rice
- Combine the rice and water in a medium saucepan and bring to a boil.
- Reduce heat to low, cover, and simmer for 20–30 minutes, or until the water is absorbed and the rice is tender. Fluff with a fork.
To Assemble the Bowls
- Divide the cooked rice, roasted squash, and crunchy chickpeas into four bowls.
- Add arugula and microgreens, then top with sliced avocado.
- Drizzle each bowl with harissa sauce to taste and serve immediately. If meal prepping, keep the sauce separate until ready to eat.
Nutrition (per serving, approximate)
- Calories: 540 kcal
- Carbohydrates: 80 g
- Protein: 11 g
- Fat: 27 g
- Fiber: 21 g
- Sugar: 8.3 g
Nutrition information is an approximation and should be used as a guide.