A simple keto Buddha bowl combines the perfect balance of protein, healthy fats, and low-carb vegetables in one satisfying dish. Embrace the vibrant flavors of spring with these five fresh and fulfilling Keto Buddha Bowls!
Perfect for a quick and healthy meal, these bowls are packed with protein, healthy fats, and low-carb veggies – all while staying perfectly keto-friendly. Whether you’re craving Mediterranean flavors, Asian-inspired zest, or simply a classic spring mix, we’ve got a bowl for you. Let’s dive into a world of delicious and nutritious keto goodness!
This version focuses on core ingredients that create maximum flavor while keeping preparation straightforward and quick.
In this Article
This 5-ingredient recipe delivers a Mediterranean-inspired Buddha bowl that’s both filling and keto-friendly. The combination of grilled chicken, fresh vegetables, and creamy feta cheese creates a meal that’s perfect for weekly meal prep and can be enjoyed hot or cold.
- Chicken breast (6 oz)
- Cauliflower rice (1 cup)
- Baby spinach (2 cups)
- Feta cheese (1/4 cup)
- Extra virgin olive oil (2 tablespoons)
Begin by ricing the cauliflower in a food processor or using pre-riced cauliflower. Heat 1 tablespoon of olive oil in a large pan over medium heat and cook the cauliflower rice for 5-7 minutes until tender. Season the chicken breast with salt and pepper, then cook in the remaining olive oil over medium-high heat for 6-8 minutes per side until cooked. Let the chicken rest for 5 minutes before slicing. Arrange the bowl by placing the cauliflower rice as the base, topping with fresh baby spinach, sliced chicken, and crumbled feta cheese.
For best results, cook the cauliflower rice until just tender but not mushy. The chicken can be prepared in advance and stored in the refrigerator for up to 3 days. When meal prepping, keep the spinach separate and add it just before serving to maintain freshness. The bowl can be customized with different proteins or vegetables while maintaining the same basic preparation method.
Keto Buddha Bowl Key Highlights
- Mediterranean Bowl combines cauliflower rice, tomatoes, cucumber, and feta with olive oil-lemon dressing for a fresh 8g net carb meal.
- Asian-inspired bowl features zucchini noodles, sesame chicken, and purple cabbage, delivering just 6g net carbs per serving.
- The basic spring bowl includes mixed greens, protein choice, avocado, and cauliflower rice, totaling 6g net carbs per serving.
- All bowls maintain freshness for 4 days when ingredients are properly layered and dressings stored separately.
- Each bowl provides complete nutrition with 25-35g protein, healthy fats, and under 10g net carbs per serving.
What Makes a Buddha Bowl Keto-Friendly
A Keto Buddha Bowl is a low-carb version of the traditional grain-based bowl, featuring nutrient-dense ingredients that align with ketogenic dietary guidelines. This versatile dish takes 15 minutes to prepare and 20 minutes to cook, making it an ideal choice for meal prep.
The key to creating a keto-friendly Buddha bowl is replacing high-carb ingredients like rice and quinoa with low-carb alternatives such as cauliflower rice or spiralized vegetables. This recipe serves 4 portions and can be stored in the refrigerator for up to 4 days.
For efficient preparation, a powerful food processor like the Ninja Professional Plus, with its 850W motor, can process vegetables quickly and consistently.
Ingredients:
- 4 cups riced cauliflower
- 16 oz chicken breast, cubed
- 2 cups baby spinach
- 1 medium avocado, sliced
- 1 cup cherry tomatoes, halved
- 4 hard-boiled eggs
- 1/4 cup olive oil
- 2 tbsp MCT oil
- 2 tsp garlic powder
- 1 tsp sea salt
- 1 tsp black pepper
- 2 tbsp fresh herbs (parsley or cilantro)
Tools:
- Large skillet
- Food processor or grater
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Meal prep containers
- Small saucepan
- Mixing bowls
Season chicken with garlic powder, salt, and pepper. Heat olive oil in a large skillet over medium heat and cook chicken until golden brown (8-10 minutes).
Process cauliflower in a food processor until a rice-like consistency is achieved. In the same skillet, cook cauliflower rice for 5-7 minutes.
Boil eggs for 7 minutes, then cool in ice water. Assemble bowls by dividing containers of cauliflower rice, chicken, spinach, tomatoes, avocado, and eggs. Drizzle with MCT oil and garnish with fresh herbs.
Nutrition Information (per serving):
Calories: 425
Protein: 35g
Fat: 28g
Net Carbs: 5g
Fiber: 6g
Sodium: 650mg
Potassium: 820mg
When preparing these keto Buddha bowls, timing is essential for peak freshness. Cook and cool all ingredients completely before assembling to prevent soggy vegetables.
Store avocado separately and add just before serving to prevent oxidation. For best results, keep the MCT oil in a separate container and add it when ready to eat, as it can solidify when refrigerated.
Essential Ingredients for Spring Keto Buddha Bowls
Spring Keto Buddha Bowls
Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes
These nutrient-rich keto Buddha bowls combine fresh spring vegetables with protein-rich ingredients while maintaining a low-carb profile. Each bowl is customizable and can be prepared in advance for convenient meal prep, staying fresh in the refrigerator for up to 4 days.
Ingredients:
- 2 cups cauliflower rice
- 8 oz grilled chicken breast, sliced
- 2 cups baby spinach
- 1 medium avocado, sliced
- 4 hard-boiled eggs
- 1 cup sliced radishes
- 1/2 cup fresh microgreens
- 2 tablespoons pumpkin seeds
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Tools:
- Large skillet
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Food processor (for cauliflower rice)
- Storage containers
- Mixing bowls
- Grater
- Saucepan
Process the cauliflower in a food processor until rice-like consistency is achieved. Heat olive oil in a large skillet over medium heat and sauté the cauliflower rice for 5-7 minutes. Season chicken breast with salt and pepper, then grill for 6-8 minutes per side until cooked. Hard boil eggs for 8 minutes, then cool in ice water. Assemble bowls by dividing cauliflower rice among containers, then arrange chicken, spinach, avocado, eggs, radishes, and microgreens in sections. Top with pumpkin seeds and drizzle with olive oil and apple cider vinegar mixture.
Nutrition Information (per serving):
Calories: 425
Protein: 32g
Fat: 28g
Net Carbs: 6g
Fiber: 8g
Sodium: 380mg
Potassium: 820mg
When preparing these bowls for meal prep, keep the avocado separate and add it just before serving to prevent browning. Store the olive oil and vinegar dressing in a separate container and add it when ready to eat. For best results, consume the microgreens within the first two days as they tend to wilt quickly.
Mediterranean Cauliflower Rice Buddha Bowl
Ingredients:
- 1 large head of cauliflower
- 2 cups cherry tomatoes, halved
- 1 English cucumber, diced
- 1 red onion, thinly sliced
- 2 cups baby spinach
- 1 cup kalamata olives
- 8 oz feta cheese, crumbled
- 4 grilled chicken breasts, sliced
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 tablespoon dried oregano
- Salt and pepper to taste
Tools:
- Food processor
- Large skillet
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Mixing bowls
- Storage containers
- Garlic press
Cut cauliflower into florets and pulse in a food processor until rice-like consistency is achieved.
Heat 2 tablespoons olive oil in a large skillet over medium heat and cook cauliflower rice for 5-7 minutes until tender. Season with salt and pepper.
While the cauliflower cooks, prepare the remaining ingredients. In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, and oregano to make the dressing.
Divide cauliflower rice among four bowls, and arrange tomatoes, cucumber, red onion, spinach, olives, feta cheese, and sliced chicken on top. Drizzle with prepared dressing before serving.
For ultimate convenience, consider preparing this dish in a 6-quart slow cooker to make multiple servings at once while maintaining the fresh flavors of Mediterranean cuisine.
Nutrition Information (per serving):
Calories: 425
Protein: 35g
Fat: 28g
Net Carbs: 8g
Fiber: 5g
Sodium: 780mg
Potassium: 890mg
Calcium: 280mg
For best meal prep results, store the dressing separately and add it just before serving to maintain ingredient freshness.
The cauliflower rice can be made up to 3 days in advance and stored in an airtight container. If preparing for later consumption, layer ingredients with heavier items at the bottom and leafy greens at the top to prevent wilting.
Heat only the cauliflower rice and chicken when ready to eat, keeping the rest of the ingredients cold for the best texture and flavor combination.
Asian-Inspired Zucchini Noodle Buddha Bowl
Ingredients:
- 4 medium zucchini
- 1 lb chicken breast
- 2 cups baby spinach
- 1 cup shredded purple cabbage
- 1 avocado, sliced
- 4 tbsp sesame oil
- 2 tbsp coconut aminos
- 1 tbsp rice vinegar
- 2 tsp ginger, minced
- 2 cloves garlic, minced
- 2 tbsp sesame seeds
- Salt and pepper to taste
Tools:
- Spiralizer
- Large skillet
- Cutting board
- Chef’s knife
- Mixing bowls
- Meal prep containers
- Measuring spoons
- Garlic press
Slice chicken breast into thin strips and season with salt and pepper.
Heat 2 tablespoons sesame oil in a large skillet over medium heat. Cook chicken until golden brown, about 6-8 minutes. Remove chicken and set aside.
Spiralize zucchini into noodles. Add the remaining sesame oil, garlic, and ginger to the same skillet. Add zucchini noodles and cook for 2-3 minutes until slightly softened.
In a small bowl, whisk together coconut aminos and rice vinegar.
Divide zucchini noodles between four containers and top with chicken, spinach, cabbage, and avocado. Drizzle with sauce and sprinkle with sesame seeds.
Nutrition Information (per serving):
Calories: 320
Protein: 25g
Fat: 22g
Net Carbs: 6g
Fiber: 4g
Total Carbs: 10g
Sodium: 380mg
Potassium: 855mg
For best results, store the avocado and sauce separately until ready to eat.
The zucchini noodles can become watery when stored, so consider placing them on paper towels before adding them to containers.
If meal prepping for the week, prepare the zucchini noodles and chicken in advance, but add fresh toppings daily to maintain ideal texture and freshness.
Building Your Own Keto Buddha Bowl Formula
Build Your Own Keto Buddha Bowl
Prep Time: 20 minutes | Cook Time: 25-30 minutes
A keto Buddha bowl is a versatile, low-carb meal featuring a variety of colorful ingredients arranged in sections around a bowl. This customizable formula allows you to mix and match keto-friendly ingredients while maintaining the aesthetic appeal and nutritional balance of traditional Buddha bowls. Each bowl serves as a complete meal with adequate protein, healthy fats, and low-carb vegetables.
Base Ingredients (per bowl):
- 2 cups mixed leafy greens
- 4 oz protein of choice (grilled chicken, salmon, or tofu)
- 1/2 avocado
- 1 cup cauliflower rice
- 1/4 cup shredded cabbage
- 2 tablespoons pumpkin seeds
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Tools Required:
- Large mixing bowl
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Grilling pan or skillet
- Food processor (for cauliflower rice)
- Small whisk
Start preparing the cauliflower rice in a food processor and sautéing it in a pan with olive oil until tender. Season your chosen protein with salt and pepper, then cook it in a separate pan until done. While the protein cooks, wash and dry the greens, slice the avocado, and shred the cabbage. Whisk together olive oil and apple cider vinegar in a small bowl for the dressing. Arrange the greens as a base in your serving bowl, then place the cooked protein, cauliflower rice, avocado, and cabbage in separate sections around the bowl. Top with pumpkin seeds and drizzle with the prepared dressing.
Nutrition Information (per bowl):
Calories: 550
Protein: 35g
Fat: 42g
Net Carbs: 8g
Fiber: 12g
Sodium: 380mg
For meal prep purposes, prepare all components separately and store them in individual containers in the refrigerator. Keep the avocado whole and slice it just before serving to prevent browning. The dressing should be stored separately and added just before eating. This bowl can be customized with different seasonal vegetables, but always check their carb content to maintain ketosis. Consider adding crushed pork rinds or seeds as toppings for extra crunch.
To Sum it Up
Creating keto Buddha bowls opens up a world of vibrant spring flavors while staying true to low-carb goals. With endless combinations of fresh vegetables, proteins, and healthy fats, these nourishing bowls can become a regular part of any ketogenic meal plan. Whether following the provided recipes or crafting unique combinations, mindful preparation of keto Buddha bowls makes healthy eating achievable and enjoyable throughout spring.
