Rainbow Rice Buddha Bowl

Rainbow Rice Buddha Bowl

This Buddha Bowl is a great versatile dish that you can adjust for both pre and post workout meals. The carbohydrate and protein combination are great for providing the fuel you need for your workout or to recover after. It’s also easy to adjust the portion size to fit your fuel to exercise requirements.

And don’t be shy about using this as a breakfast option. You are breaking your fast. Your body doesn’t care if your carbohydrates come from a Buddha bowl or traditional breakfast items like oatmeal.

If your exercise routine is steady-state cardio, be sure to add some healthy fats, like extra avocado or nuts. If building muscle is at the core of your routine, add in plenty of those healthy lean proteins like chicken or salmon.

Just follow the mealtime windows for exercise. The type of exercise you are doing will dictate when and how much you eat. As a general rule plan to eat your pre-workout meal 1-3 hours before you exercise. Your post-workout meal should be within an hour of your workout.

Enjoy this recipe and let us know the variations you like the best!

Rainbow Rice Buddha Bowl Ingredients


  • 150g (5oz) brown rice


  • Juice and zest 1 lemon
  • 2 tsp maple syrup
  • 1 tsp sesame oil
  • 1 tsp extra virgin olive oil
  • 1 tsp tamari

Sesame kale:

  • 1 tsp extra virgin olive oil
  • 1 tsp sesame oil
  • 2 tsp tamari
  • 1 tbsp sesame seeds
  • 120g (4.5oz) kale

Crunchy vegetables:

  • 70g (2.5oz) carrot
  • 80g (3oz) red cabbage

To top:

  • One egg or portion of protein per person (e.g. cooked salmon fillet/chicken breast)


  1. Rinse the brown rice and cook per the instructions on the packet.
  2. While the rice is cooking, you can prepare some of the other bowl elements. First, the crunchy veg – peel and grate the carrot, then finely slice/shred the red cabbage. Next, destone and peel the avocado, and cut into thin slices. Set these elements aside.
  3. To make the dressing for the bowl, combine the lemon juice and zest with 2 tsp maple syrup, 1 tsp sesame oil, 1 tsp extra virgin olive oil and 1 tsp tamari. Set aside.
  4. Once the rice is cooked, strain off the water and them leave the rice in the saucepan with the lid off. It will stay slightly warm and give any residual water the chance to evaporate as steam.
  5. For the sesame kale, toast the sesame seeds lightly in dry frying pan, then the shredded kale leaves to the pan along with 1 tsp sesame oil and 1 tsp olive oil. Turn the heat to medium and sautee for a few minutes until bright green and nicely cooked. Add 2 tsp tamari and turn the heat down – cook for 1 minute to reduce the liquid then turn the heat off.
  6. To assemble the bowls, cover the base of the bowl 2/3 with rice, add the carrot, red cabbage and sesame kale to the remaining third. Place half an avocado on each, then drizzle the dressing over the rice, carrot and cabbage.
  7. Sprinkle some sesame seeds on the avocado and them finish the bowl by placing a fried egg or fillet of cooked/hot smoked salmon on top.

Credit for recipe and images: https://www.mygfguide.com/gluten-free-rainbow-rice-buddha-bowl-recipe/.

Don’t forget to try this recipe as another healthy meal option!