This post is sponsored by the Microgreens Directory. All opinions and thoughts expressed in this article are my own. I only promote products and services I believe will benefit my readers.
Grain bowls are such an easy one-dish lunch or dinner and the ingredients can be adjusted based on what you have on hand, or what is in season. This fall grain bowl with roasted chicken, butternut squash, and apples topped with rainbow microgreens is no exception!
Full of all those delicious fall flavors and topped with an orange cinnamon maple dressing, this bowl has a comforting and cozy vibe perfect for a cool fall day.
I finished off this grain bowl topped with gorgeous multicolored rainbow microgreens. They add such a beautiful burst of color and herby freshness to this hearty meal. Microgreens are a great way to punch up the color and nutrition of any dish.
What are Microgreens?
These tender little greens are the early growth of various vegetables and herbs like radishes, kale, arugula, and broccoli. They are grown in soil and are picked after the first immature leaves appear on the plant. This typically occurs between 8 – 16 days after planting the seeds.
Microgreens are packed full of nutrients and often contain more than their full-grown counterparts. Along with being a good source of minerals like potassium, magnesium, and calcium, research has shown that they contain antioxidants like lutein and vitamin C.
Vegetables like kale, arugula, broccoli, beets, radishes, and basil are common varieties of microgreens you may find at your local farmer’s market or grocery store. There are also mixed varieties, like these beautiful rainbow microgreens I used in this recipe.
Add them to salads, sandwiches, your morning smoothie, or on top of your avocado or ricotta toast. You can grow them at home or find them at your local grocery store or many farmers markets. Check out the Microgreens Directory to see who is growing them in your local area and for other delicious recipes.
Now let’s dive into how to make this delicious fall grain bowl!
What You Will Need to Make This Fall Grain Bowl
There are two parts to this grain bowl – the bowl filled with grains, protein, veggies, and fruits, and the dressing. I’ve separated the ingredients and directions below for how to make the grain bowl and how to make the dressing.
You can use a store-bought dressing for this but the orange maple cinnamon vinaigrette is easy to make and adds a fresh citrusy fall flavor to this dish. You can make it ahead and store it in the fridge until you are ready to use it.
For the Grain Bowl
Quinoa
Quinoa makes the base for this bowl and the multicolored quinoa adds a lot of interest. I love using quinoa in a grain bowl because it provides so many nutrients and is filling. One cup of quinoa has about 8 grams of protein and 5 grams of fiber.
Along with protein and fiber, it is also a good source of important minerals including iron, phosphorus, and magnesium – nutrients that help get oxygen to your brain, keep your bones strong, and help support your memory.
Roast Chicken
You can roast a couple of chicken breasts or use leftover roasted chicken. I roasted some chicken breasts sprinkled with a little cinnamon for some added flavor.
Cinnamon is typically considered a “sweet” spice, but it can also add a lot of interest to savory dishes. I used about ¼ teaspoon between two chicken breasts, so a little goes a long way.
Roasted Butternut Squash
This is a great use for leftover roasted butternut squash. This winter squash is one of my favorites. I love the slightly sweet flavor after roasting and always cook up more than I need so I have extra to toss into salads and grain bowls – or to puree up for a quick sauce to go over pasta.
Full of vitamin A, antioxidants, and fiber, it’s a nutrient-rich addition to any fall or winter meal.
Apples
Honey crisp apples are nice in this as they are slightly sweet but still have a bit of a bite. The red skin adds a nice pop of color. However, if you are making this to eat later, dip the apple slices in lemon juice or try a variety that doesn’t brown quickly like Cosmic Crisp ® apples.
Rainbow Microgreens and Power Greens
I use rainbow microgreens along with some power greens for color, nutrition, and a bit of bulk. The greens also add some freshness to the bowl.
Pecans
They add crunch and a nice burst of nutty flavor to this grain bowl. Pecans contain healthy fats that are good for your brain and heart. They have the second highest amount of ALA omega-3 fatty acids of all nuts and are a good source of zinc and copper – two nutrients important for brain health.
Cranberries
It wouldn’t be Fall without cranberries, right? The slightly sweet with a hint of bitter flavor of dried cranberries as well as the chewiness is delicious and really makes this a fall dish – although, it would be delicious any time of the year!
For the Orange Maple Cinnamon Vinaigrette
This vinaigrette is bright and fresh. It is simple to make and keeps well in the fridge for a week or so.
Orange
Use both the zest from a navel orange and the juice. They provide a bit of sweetness and acid to the dressing. One navel orange gives you just enough zest and juice for this dressing.
White Wine Vinegar
White wine vinegar provides most of the acid for this vinaigrette dressing. I like using it in dressings because it has such a mild flavor but gives the dressing the needed bite.
Olive Oil
For most of my vinaigrette recipes, I use extra virgin olive oil. If you have a high-quality olive oil you’ll get a nice grassy note which is delicious in most vinaigrettes.
Maple Syrup
Another classic fall flavor is maple syrup and with the butternut squash and apples, it is the ideal ingredient for adding a touch of sweetness to this dressing. It also helps emulsify the dressing, which just means it helps keep it from separating too quickly after you mix it.
Cinnamon
I use cinnamon in a couple of places in this recipe but the main place is in the dressing. You don’t need much to get the sweet, cinnamony flavor.
How to Make It
The beauty of a grain bowl is that most of the ingredients can be made ahead and then just assembled right before serving. This is great for meal prep! Grain bowls can also be assembled as a “jar salad” or “bento box” lunch so you can make them ahead and take them with you.
Step 1 – Make the Vinaigrette
To make the vinaigrette, start by putting the orange juice, orange zest, and vinegar in a small bowl. Slowly pour in the olive oil while whisking with a fork or whisk. Then add the maple syrup and cinnamon and whisk to combine.
Another way to make a quick vinaigrette is to put all the ingredients in a small mason jar, close the lid tightly, and shake it well.
Step 2 – Assemble the Bowl
Now here is the fun part – assembling your bowl! As long as all the ingredients are ready, this will take 5 minutes at the most!
To make The Fall Grain Bowl:
If you are using greens, place them in the bottom of your bowl. Place ¾ cup of quinoa in the center of the greens and spread them out.
- Add roasted butternut squash, ½ sliced apple, and roasted chicken.
- Top with chopped pecans, cranberries, and microgreens.
- Drizzle with a tablespoon or two of the orange cinnamon dressing.
To make a Jar “Bowl”:
This mason jar bowl you assemble in the opposite order!
- Start by placing a tablespoon or two of dressing in the bottom of the jar.
- Next, add in layers starting with the roasted chicken. Then add the sliced apples, ½ of the microgreens, squash, and quinoa. Top with pecans, cranberries, and greens. Add the microgreens on top.
- Seal the container and place it in the fridge. It will last for 2 – 3 days, tightly sealed.
- When you are ready to enjoy it, open the jar and pour the ingredients onto a plate.
Variations
Grain bowls are also a great way to use leftover roasted vegetables, protein, and grains. They can easily be brightened with various fruits, vegetables, and greens. The options are endless but here are a few ideas to mix it up!
- Use any variety of winter squash in place of the butternut squash.
- Use roasted sweet potatoes in place of the squash.
- Swap the quinoa with farro, brown rice, wild rice, or barley.
- Add broccoli, shaved Brussels sprouts, or sliced kale.
- Add sliced pears or chopped figs in place of the apples.
- Instead of pecans and cranberries try walnuts and dates for a different fall flavor.
Frequently Asked Questions (FAQs)
It is a good idea to wash all leafy greens before you eat them, however some microgreens come pre-washed. If you see “pre-washed” or “triple-washed” on the label you are safe to eat them from the container. If not, or you are unsure, wash them just before eating.
These little leafy greens are packed with nutrition and flavor. They typically have more nutrients than their full-grown counterparts so you get a lot of bang for your buck nutrient-wise. While the different varieties have different nutrients in general they are a good source of potassium, and magnesium and contain antioxidants.
Grain bowls often are filled with vegetables and fruit along with whole grains. They provide a lot of nutrition in one dish making them a good, healthy option for lunch or dinner – or even breakfast.
Grain bowls can be enjoyed either hot or cold. They can be enjoyed over leafy greens, which may be better served cold and typically with a vinaigrette or cold dressing. If the ingredients are heated a warm sauce could be served on the side.
Storage Tips
The ingredients can all be cooked ahead so you can assemble the bowl when you are ready. You can store them separately and then assemble your bowl or make a few mason jars or bento boxes to grab and go for days you are in a rush.
Tips:
Make a big pot of grains that you can use throughout the week in these bowls or to go with salads or other meals.
Roast extra vegetables and chicken or your favorite protein when making dinner – use this in your bowls.
Keep a bag of chopped nuts in your freezer so they are ready to grab when you need them.
Wash your microgreens just before using them. If you need to wash them ahead, wash them and spin them dry. Then wrap them in a paper towel and store them in a resealable bag in your fridge for a day or two.
Other Recipes You Will Love
If you like this grain bowl recipe you might also like one of these:
Fall Grain Bowl with Roasted Chicken and Rainbow Microgreens
Ingredients
Grain Bowl
- 2 cup power greens
- 1 cup shredded roasted chicken
- 2 cups cooked quinoa
- 1 cup diced roasted butternut squash
- 1 Honeycrisp apple, sliced
- 2 tbsp dried cranberries
- 1 tbsp chopped pecans
- ¼ cup rainbow microgreens
Orange Cinnamon Maple Vinaigrette
- 2 tbsp olive oil
- 1 tbsp white wine vinegar
- 2 tbsp orange juice
- 1 tsp orange zest
- 1 tsp maple syrup
- ⅛ tsp ground cinnamon
- ¼ tsp kosher salt
Instructions
Orange Cinnamon Maple Vinaigrette
- Place olive oil in a medium bowl. Whisk in the orange juice, orange zest, and white wine vinegar.
- Slowly whisk in the maple syrup, cinnamon, and salt until combined.
- Alternately, place all ingredients in a small mason jar, seal the lid and shake until combined.
Assemble the Grain Bowls
- Place the power greens and ½ the microgreens in the bottom of each bowl or on a plate. Top each with 1/2 cup of quinoa.
- Arrange the chicken, squash, and apple slices on top of the quinoa.
- Add the cranberries, pecans and the rest of the microgreens on top. Drizzle each bowl with ½ the dressing.
