Golden Roasted Veggie & Quinoa Bowls in this 5-ingredient, high-protein bowl that’s as satisfying as it looks. Crispy edges, creamy feta, and earthy flavor — all ready in under 30 minutes. Simple, nourishing, and endlessly customizable.
There’s a special kind of comfort that comes from sitting down to a bowl that’s colorful, wholesome, and full of flavor — the kind that fuels your day while feeling like a treat. That’s exactly what inspired this Roasted Veggie & Quinoa Bowl.
I love recipes that strike the perfect balance between nutrition and satisfaction. This one does just that: quinoa brings a nutty base rich in protein, while the roasted veggies add crunch, color, and depth. Every bite feels nourishing and fresh, yet hearty enough to keep you full for hours.
I first made this recipe on a Sunday afternoon when I was meal-prepping for a busy week. I grabbed leftover broccoli, Brussels sprouts, and a few roasted beets, tossed them with olive oil, and roasted everything until golden and crisp. Paired with a fluffy bed of quinoa and a crumble of feta, it became one of those accidental favorites that quickly turned into a weekly staple.
If you’re trying to eat more high-protein meals that are genuinely easy to make, this one’s for you. It’s a clean, simple way to get your veggies in — without spending hours in the kitchen. And if you’re always looking for quick, protein-forward snack ideas too, check out our 25 High-Protein Snacks for Muscle Gain for more ways to stay energized throughout the day.
For this recipe, I love using my Lightyear Silicone Basting & Pastry Brush Set to evenly coat the vegetables before roasting — it makes cleanup effortless and ensures every piece gets that perfect golden finish.
The best part? You can use any vegetables you have on hand. It’s the ultimate “clean-out-the-fridge” meal that somehow tastes gourmet every time.
Explore the Steps
Ingredients & Prep for Roasted Veggie & Quinoa Bowls
Servings: 2–3
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Healthy cooking doesn’t have to mean long ingredient lists or complicated prep. This bowl keeps it simple with just five main ingredients — all naturally rich in protein, fiber, and flavor. Whether you’re cooking for one or prepping for the week, these roasted veggie quinoa bowls come together quickly and stay fresh for days.
Ingredients
- 1 cup uncooked quinoa, rinsed
- 2 cups broccoli florets
- 1 cup Brussels sprouts, halved
- 1 cup roasted beets or carrots, cubed
- 2 tbsp olive oil (use Lightyear Silicone Basting & Pastry Brush Set for even coating)
- Salt and black pepper, to taste
- Optional toppings: crumbled feta, roasted almonds, lemon juice, chili flakes
Ingredient Swaps & Add-Ons
- No quinoa? Try brown rice, farro, or couscous.
- Dairy-free? Swap feta for tahini or a drizzle of lemon-garlic sauce.
- Extra protein boost: Add chickpeas, grilled tofu, or shredded chicken.
- Want more flavor? Sprinkle smoked paprika, cumin, or garlic powder before roasting.
Tools You’ll Need
Cooking is always smoother when you’ve got the right tools. These are my go-to kitchen staples that make prep and cleanup effortless:
- TOWINGO 9-Inch Silicone Kitchen Tongs: Perfect for flipping roasted veggies without scratching pans.
- Escali Primo Digital Food Scale: Ideal for portioning quinoa and tracking macros precisely.
- Mercer Culinary Millennia 10-Inch Bread Knife: Makes slicing firm veggies like beets or sweet potatoes a breeze.
- NileHome Stainless Steel Whisk Set: Handy for whisking dressings or lemon vinaigrette before serving.
(All tools are BPA-free, easy to clean, and fit perfectly in any home kitchen setup.)
Step-by-Step Instructions
The beauty of this recipe is how effortless it feels from start to finish. With just a few fresh ingredients and minimal cleanup, you’ll have a nourishing, protein-packed bowl that looks straight out of a café menu.
1. Cook the Quinoa
Rinse the quinoa thoroughly under cold water — this removes any bitterness.
In a medium saucepan, combine 1 cup quinoa with 2 cups water and a pinch of salt. Bring to a gentle boil, then reduce the heat and simmer uncovered for about 15 minutes, or until the liquid is absorbed.
Fluff with a fork and let it rest for 5 minutes while you roast the veggies.
(If you’re portion-conscious, use your Escali Primo Digital Food Scale for precise measurements.)
2. Prep the Vegetables
Preheat your oven to 425°F (220°C).
Cut the broccoli into medium florets, halve the Brussels sprouts, and cube your roasted beets or carrots.
Place everything on a large baking sheet and drizzle with 2 tablespoons of olive oil.
Use your Lightyear Silicone Basting Brush to spread the oil evenly — this ensures crisp edges without sogginess.
Season generously with salt and pepper.
3. Roast to Perfection
Slide the tray into the oven and roast for 18–22 minutes, tossing halfway through with your TOWINGO 9-Inch Silicone Kitchen Tongs.
When done, the veggies should have golden-brown edges and a tender bite.
Pro Tip:
Don’t overcrowd the pan — space allows for that perfect caramelization.
For extra crunch, broil the veggies for the last 2–3 minutes.
4. Assemble the Bowls
Spoon a bed of warm quinoa into each bowl.
Top with the roasted veggies and finish with a sprinkle of feta cheese, toasted almonds, and a squeeze of fresh lemon juice.
A pinch of chili flakes adds just enough heat to balance the earthy flavors.
5. Add the Finishing Touches
If you want a simple homemade dressing, whisk together olive oil, lemon juice, and a touch of Dijon mustard using your NileHome Stainless Steel Whisk Set.
Drizzle over the bowl for an instant flavor lift.
Pro Tips for Success
- Roast in a single layer for maximum crispiness.
- Use pre-cooked quinoa for faster assembly.
- Add a handful of spinach or kale underneath the quinoa for a fresh base.
- Keep leftovers in an airtight container — they stay fresh for up to 4 days.
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Nutrition & Benefits
This Roasted Veggie & Quinoa Bowl isn’t just vibrant and delicious — it’s nutritionally balanced to keep you full, energized, and satisfied for hours. Every element of this meal serves a purpose: protein for muscle repair, fiber for digestion, and complex carbs for sustained energy.
Whether you’re meal-prepping for the week or making a quick lunch, it’s one of those dishes that truly fuels your body — not just fills it.
Nutrition Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 385 kcal |
| Protein | 18 g |
| Carbohydrates | 45 g |
| Total Fat | 14 g |
| Fiber | 8 g |
| Sugars | 6 g |
| Sodium | 270 mg |
(Values are approximate and may vary slightly depending on toppings and add-ins.)
Key Ingredient Benefits
Quinoa – The Complete Protein
Unlike most grains, quinoa contains all nine essential amino acids, making it a complete protein — ideal for muscle repair and overall strength. It’s also naturally gluten-free and rich in magnesium, a mineral that supports energy metabolism.
Broccoli – The Antioxidant Powerhouse
Loaded with vitamins C and K, broccoli helps strengthen the immune system and supports bone health. It also contains sulforaphane, a plant compound studied for its anti-inflammatory properties.
Brussels Sprouts – Gut Health Hero
High in fiber and plant compounds that promote healthy digestion, Brussels sprouts keep you feeling full and balanced throughout the day.
Olive Oil – Heart-Healthy Fat
Olive oil provides monounsaturated fats known to support cardiovascular health and improve nutrient absorption from vegetables.
Smart Add-Ons for Extra Protein
- Add roasted chickpeas or grilled tofu for a fully plant-based protein boost.
- For a vegetarian twist, top with a poached egg or Greek yogurt drizzle.
- Want to make it meaty? Add shredded chicken breast or lean ground turkey — both pair perfectly with the roasted flavors.
Health Note
This bowl is ideal for athletes, active professionals, or anyone seeking balanced nutrition that supports recovery and energy. Always consult a healthcare professional for personalized dietary advice — especially if you follow a specific meal plan or have unique nutrition goals.
Try These Next
If you love balanced, protein-rich meals like this, you might also enjoy:
- 5-Step Bang Bang Chicken Bowl Recipe
- Cottage Cheese Flatbread (Microwave Version)
- High-Protein Pumpkin Pancakes
Each one fits beautifully into a weekly rotation of high-protein recipes that are simple, colorful, and deeply satisfying — just like this bowl.
Print5-Ingredient Roasted Veggie & Quinoa Bowls (High-Protein, Meal Prep Friendly)
A colorful, high-protein quinoa bowl made with roasted vegetables, feta, and a squeeze of lemon. Perfect for quick weeknight dinners or meal prep lunches. This wholesome bowl delivers balanced nutrition, vibrant flavor, and satisfying crunch in every bite.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 3 bowls 1x
- Category: Healthy Meals / High-Protein
- Method: Roasting
- Cuisine: American
- Diet: Vegetarian
Ingredients
1 cup quinoa, rinsed
2 cups broccoli florets
1 cup Brussels sprouts, halved
1 cup roasted beets or carrots, cubed
2 tbsp olive oil
Salt and black pepper, to taste
Optional toppings: crumbled feta, roasted almonds, lemon juice, chili flakes
Instructions
1. Cook the Quinoa
Rinse quinoa under cold water. In a saucepan, combine 1 cup quinoa with 2 cups water and a pinch of salt. Bring to a boil, then reduce to low heat and simmer for 15 minutes. Fluff with a fork and set aside.
2. Preheat the Oven
Set oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
3. Prepare the Vegetables
Cut broccoli into florets and halve Brussels sprouts. Add to the baking sheet with roasted beets or carrots. Drizzle with olive oil, season with salt and pepper, and toss to coat evenly.
4. Roast the Veggies
Roast for 18–22 minutes, flipping halfway through, until vegetables are golden and slightly crisp around the edges.
5. Assemble the Bowls
Spoon quinoa into bowls, top with roasted vegetables, and sprinkle with feta, almonds, and a squeeze of lemon juice.
6. Add Optional Dressing
Whisk together olive oil, lemon juice, and Dijon mustard for a quick, light dressing and drizzle before serving.
Notes
Make it vegan by skipping the feta and adding tahini or lemon-garlic sauce.
Store leftovers in airtight containers for up to 4 days; reheat quinoa and veggies separately.
Add chickpeas or tofu for extra plant-based protein.
Serve warm or chilled for a convenient lunch or post-workout meal.
Serving Suggestions & FAQs
The best part about these Roasted Veggie & Quinoa Bowls is how flexible they are. You can serve them warm, chilled, or even layered in jars for grab-and-go lunches. It’s one of those meals that gets better with time — the roasted veggies deepen in flavor, and the quinoa absorbs every drop of dressing.
Serving Ideas
- Add a creamy twist: Top your bowl with a dollop of hummus or avocado mash for extra texture.
- Meal prep magic: Store each component separately in airtight containers. Reheat the quinoa and veggies, then assemble just before eating for the best texture.
- Make it Mediterranean: Add olives, chickpeas, and a drizzle of lemon-tahini dressing.
- For a post-workout meal: Pair this bowl with a side of Cottage Cheese Ranch Dip for added protein and creamy contrast.
If you love collecting new meal prep ideas, follow me on Pinterest @HealthySnacksBySophie and check out Daniel’s board at Pinterest @FitFuelRecipesByDaniel — we share our latest high-protein recipes and quick lunch inspiration every week.
Storage Tips
- Store bowls in the refrigerator for up to 4 days in airtight containers.
- Keep dressings separate until ready to serve to prevent sogginess.
- For a quick reheat, microwave the quinoa and veggies for 45 seconds and add toppings fresh.
Recommended Products
These are my go-to kitchen tools that make prepping and plating these bowls a total breeze:
- Escali Primo Digital Food Scale – Ideal for portioning quinoa and tracking macros accurately.
- TOWINGO 9-Inch Silicone Kitchen Tongs – Helps flip veggies evenly without damaging cookware.
- NileHome Stainless Steel Whisk Set – Perfect for mixing quick vinaigrettes or dressings right before serving.
Each one is durable, dishwasher-safe, and perfect for everyday use — they’re the exact models I use in my kitchen every week.
FAQs
Q1. Can I make this recipe ahead of time for meal prep?
Yes! Cook the quinoa and roast the veggies up to four days in advance. Store them separately, then assemble when ready to eat for best freshness.
Q2. How do I make this vegan?
Skip the feta and use a tahini-lemon drizzle or creamy cashew sauce for plant-based creaminess.
Q3. Can I use frozen vegetables instead of fresh?
Absolutely — just thaw and pat them dry first. Frozen veggies roast beautifully when spread in a single layer on a hot tray.
Q4. What can I serve alongside these bowls?
Try pairing them with Crispy Protein Donut Holes (Air Fryer) for a fun, high-protein dessert or 2-Ingredient Cottage Cheese Pizza Bowl for a cozy dinner combo.
Make It Yours.
