Gluten-Free Vegetarian Grain Bowl. Did you realize there are other options for gluten-free grain bowls besides quinoa? Yes! Here is one example- this one made with oat groats. Even if you aren't a gluten-free eater, oat groats are the bomb. Let me tell you all about this yummy bowl!
What Makes This Bowl So Good?
I love buddha bowls of almost any shape and form, but let me tell you what makes this bowl so good.
The flavors are my top choice. This is a great blend of a lot of really good foods. And they are delicious together!
It is simple to make. While there is the cooking time involved, this bowl is actually really simple to make.
It is gluten-free. Most people think quinoa is the only option for gluten-free buddha bowls. This is just not true. Oat groats are my favorite gluten-free grain. No, not rolled oats, but the great itself.
This bowl makes awesome meal prep. It is so easy for packing and taking to work or wherever you need it.
- Oat Groats - cook ahead in your pressure cooker!
- Butternut Squash
- Brussel Sprouts
How to Make the Bowl
- Cook your oat groats ahead in your pressure cooker. You can cook them the day before or that morning. The pressure cooker will take half the time to cook your oat groats and they’ll be good for up to 14 days.
- Roast your vegetables. I have described how I like to do this below. You can use the same vegetables I used or whatever your favorites are.
- Put the oat groats in a bowl and layer your veggies on top.
- Feel free to add some hummus or other high-protein plant-based spread if you like.
- Add a vinaigrette if you like.
Why Use Oat Groats?
If you are gluten-free, you need options besides quinoa and rice and oat groats are a great solution. They taste great and are particularly versatile making them a great choice for gluten-free cooks.
Also, Oat groats are packed with healthy vitamins and minerals. They are high-fiber and full of protein and fatty acids. So what are oat groats? It’s oats with the outer hull removed, leaving behind a tasty morsel filled with nutritional value. We’ll talk more about their health benefits later.
Lastly, I like to make my oat groats in a pressure cooker, making them easy to fix and forget. If you have ever cooked gluten-free foods before, you know that cooking can take a lot of time and it’s nice to have an easy-to-cook option.
How to Roast Vegetables
You can use whatever vegetables you love for roasting. I used garnet yams, yellow potatoes, brussel sprouts, beets, and butternut squash.
Start by cleaning, peeling, and cubing your veggies. I like to roast them all in the same pan, so I am mindful of the size I cube them to. Because the butternut squash and potatoes cook much faster than the beets, I cut the potatoes larger than the beets. That levels the playing field so that one won't get overcooked and the other undercooked.
I peeled my beets and cut them to about ½ inch. Be mindful that beets like to bleed all over everything, so if (like me) you don’t want them to bleed on the other vegetables, you can create a boat to place them in.
Once all the vegetables are cubed, drizzle them all with olive oil and season them with salt and pepper. Then you can place them in the oven and let them roast until they are tender.
Gluten-Free Grain Options
Gluten-free grain options can feel hard to come by sometimes, especially when it seems like every gluten-free recipe recommends rice or quinoa. But there are several gluten-free options for grain bowls that you should be aware of!
Oat Groats - As I mentioned earlier, oat groats are oats with the outer hull removed. They slow the absorption of sugar and help stabilize blood sugar. Be sure to look for oats that are certified gluten-free if you have Celiac because some oats have traces of gluten in them.
Sorghum - Sorghum is a high-fiber, high-protein alternative for gluten-free grains. It has been shown to lower blood sugar and insulin making it a great option for stabilizing your blood sugar levels. Additionally, due to its mild flavor, it’s great for baking and soups!
Buckwheat - While its name is confusing, buckwheat is gluten-free because it actually has no relation to wheat or gluten. That being said, it's great for lowering inflammation. Also, it has been shown to raise good cholesterol, while simultaneously lowering bad cholesterol.
Amaranth - Amaranth is suspected to block inflammation, as well as lowering bad cholesterol and triglycerides, making it a wonderful heart-healthy gluten-free grain. Amaranth works great in place of any dish that calls for rice.
Teff - Teff is really tiny, but high in protein. As a result, it’s very satiating. This helps reduce hunger cravings, increase feelings of fullness, and reduce snacking. Plus, it’s super high in fiber. It works wonderfully to thicken chili or other dishes, as well as working well for porridge. As you can see, there are a variety of options for gluten-free cooks to incorporate into their meals. You don’t have to sacrifice nutrition and variety just because you are more limited
Health Benefits of Oats
Oats have long been touted for their health benefits, but many people are only aware of them being full of fiber. I’m going to share some of their other health benefits with you so that you can decide if they are right for you.
First, oats are a nutritious choice that balances carbohydrates with fiber making them less likely to spike your blood sugar. They also have more protein in them than other types of grains, making them a great choice for vegetarian meals.
Oats are also rich in antioxidants, particularly ones that lower inflammation and itching. These same antioxidants can also help lower blood pressure. Oats are also known for lowering bad cholesterol making them heart-healthy.
Lastly, oats are a powerful tool for weight loss and promoting a healthy weight due to their fiber content and beta-glucan. Beta-glucan has been shown to promote the release of a hormone that affects satiety in the gut.
Sure. It won’t be vegetarian unless you use a vegetarian option, such as tofu or beans. Depending on your needs, this recipe is very versatile and customizable, making it a great option for any health concerns.
Absolutely. I listed several gluten-free options earlier that you can choose from. Keep in mind that cooking may vary depending on what type of grain you choose. However, you can look at my post about cooking whole grains to learn more about how to prepare them.
The oat groats and veggies will hold well in the fridge for at least a week! Just make sure they are in an airtight container or ziplock bag.
Other Whole Grain Options
Are you interested in getting more whole grains into your diet? Let me suggest a few great recipes to get you started!:
- This whole-grain pizza is a really good way to bring in some whole grains. Especially where no one will be able to tell.
- We also really love Whole Grain Popovers!
- If you are a chocolate lover, this whole-grain chocolate cake is a great recipe!
- I really love the Jack Cheese and Chili Biscuits too!
Gluten-free vegetarian grain bowl
- sheet pan
- pressure cooker
- 1 cup oat groats
- 3 cups water
- ½ teaspoon salt
- 6 cups vegetables I used brussel sprouts, beets, butternut squash, and potatoes. You can use any winter veggies you want.
- 2 tablespoons olive oil
- salt, pepper, and garlic powder
- Hummus optional, but used for serving.
- Add ingredients to the pressure cooker. Seal the lid and set on pressure high for 30 minutes.
- Let it release naturally.
- Release the lid. If there is still liquid left in the oats, set the pressure cooker to saute and cook for several minutes.
- Turn off heat and it is done!
- These can also be cooked on the stovetop. They will need about 50-60 minutes to cook. Makesure they are covered and add more water as needed.
- Preheat oven to 400 degrees.
- Prepare the veggies by cubing. I baked my vegetables all on one tray, so I cut my potatoes and butternut squash in bigger chunks than the beets as they take less time to cook. The differences in sizes will help them to all cook at the same time.
- Create a small tinfoil "boat" for the beets. They will bleed all over the other veggies when they are baking if you don't.
- Place all your vegetables on the baking sheet. Drizzle with salt, pepper, and garlic powder. Mix and place in the oven.
- Depending on what size you cut your veggies at, this will take between 20-35 minutes to bake. You want them to be baked until they are just tender.
- Now, the oats and the vegetables should be finishing up about the same time.
- Create your bowl. I didn't use dressing on mine, but I included several recipe I use for buddha bowls that you might like. Or you can just add hummus like I did.
- Now, sit back and enjoy. You deserve it!!