Roasted Veggie Buddha Bowls With Garlic Herb Quinoa for Busy Nights

Sheet-pan roasted vegetables, herby quinoa, and creamy dressing make a craveable meal-prep bowl that’s weeknight-fast and lunchbox-friendly.

You want a dinner that hits like takeout, fuels like a salad, and reheats like a dream? This bowl does all three. We’re talking caramelized veggies, a punchy lemon-tahini drizzle, and quinoa that actually tastes like something. It’s a high-return, low-effort play: one sheet pan, one pot, zero drama. Stick around and you’ll have a system you can rinse and repeat every week, TBH.

What Makes This Recipe Awesome

• One-pan roast, one-pot grain. Minimal cleanup, maximal flavor. Your future self says thanks.
• Meal-prep gold. Holds up for days without turning sad and soggy. The textures stay snappy.
• Balanced and satisfying. Protein-rich quinoa + fiber-packed veggies + creamy healthy fats. You won’t be hunting snacks an hour later.
• Customizable. Any vegetable, any herb blend, any protein add-on. It’s your bowl, your rules.
• Budget-friendly. Pantry spices, humble produce, big restaurant-level payoff. IMO, a total win.
• Flavor-forward. Garlicky, herby quinoa + smoky-spiced veggies + bright, tangy dressing = craveable repeats.

Ingredients

For the Roasted Vegetables and Chickpeas

• 1 medium sweet potato, peeled and cubed (1/2-inch)
• 1 small head broccoli, cut into florets
• 1 red bell pepper, sliced into strips
• 1 small red onion, sliced into wedges
• 1 small zucchini, sliced into half-moons
• 1 (15-oz) can chickpeas, drained, rinsed, and well dried
• 3 tbsp extra-virgin olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp garlic powder
• 1/4 tsp crushed red pepper flakes (optional)
• 1–1 1/4 tsp kosher salt, plus more to taste
• Freshly ground black pepper

For the Garlic Herb Quinoa

• 1 cup dry quinoa, rinsed
• 2 cups low-sodium vegetable broth (or water)
• 2 cloves garlic, minced
• Zest of 1 lemon
• 2 tbsp finely chopped fresh parsley
• 1 tbsp finely chopped fresh dill (or basil, chives, or cilantro)
• 1 tbsp extra-virgin olive oil or 1 tbsp butter (optional, for richness)
• 1/2 tsp kosher salt, to taste

For the Creamy Lemon-Tahini Dressing

• 1/4 cup tahini
• 2–3 tbsp fresh lemon juice
• 1 tbsp maple syrup or honey
• 1 small garlic clove, finely grated
• 2–4 tbsp warm water, to thin
• 1/4 tsp kosher salt, to taste
• Black pepper, to taste

For Serving

• 2 cups baby greens (spinach, kale, or arugula)
• 1 avocado, sliced
• 2 tbsp toasted pumpkin seeds or sliced almonds
• Pickled red onions (optional but stellar)
• Extra lemon wedges and chopped herbs for garnish

Instructions

1. Preheat and prep the pan. Set your oven to 425°F (218°C). Line a large sheet pan with parchment for easier cleanup. If you’ve got two pans, use both to avoid crowding.
2. Season the veggies and chickpeas. On the pan, combine sweet potato, broccoli, bell pepper, red onion, zucchini, and dried chickpeas. Drizzle with 3 tbsp olive oil. Sprinkle smoked paprika, cumin, coriander, garlic powder, red pepper flakes (if using), 1 tsp kosher salt, and a few grinds of pepper. Toss to coat well.
3. Roast to golden perfection. Spread everything in a single layer. Roast for 25–30 minutes, tossing halfway. You want caramelized edges and crispy chickpeas. If your oven runs cool, give it 5 more minutes.
4. Rinse and toast the quinoa (optional but pro). Rinse quinoa under cold water to ditch any bitterness. In a medium pot, warm a dab of oil or butter over medium heat. Add quinoa and stir for 1–2 minutes until it smells nutty.
5. Cook the quinoa. Add broth (or water), minced garlic, and a pinch of salt. Bring to a boil, then cover and reduce to low. Simmer for 15 minutes. Turn off heat and let it stand, covered, for 5 minutes.
6. Fluff and herb it. Uncover and fluff with a fork. Fold in lemon zest, parsley, dill (or your chosen herbs), and a drizzle of olive oil. Taste and season with salt as needed. The quinoa should be bright, garlicky, and herby.
7. Make the dressing. In a small bowl, whisk tahini, lemon juice, maple syrup, garlic, and salt. Thin with warm water until pourable. Adjust lemon and sweetness to taste. It should be creamy, tangy, and not at all bitter.
8. Assemble the bowls. Add a bed of greens to each bowl. Spoon in a generous scoop of herb quinoa. Pile on roasted veggies and chickpeas.
9. Finish strong. Top with avocado, pumpkin seeds, pickled onions, and extra herbs. Drizzle with lemon-tahini dressing. A squeeze of fresh lemon never hurts.
10. Serve hot or room temp. Both are great. If you’re meal-prepping, keep dressing on the side until serving, FYI.

How to Store

Store components separately for best texture. Keep quinoa, roasted veggies, and dressing in their own airtight containers. Greens and avocado should stay separate until serving.

The quinoa and veggies keep well in the fridge for up to 4 days. Freeze quinoa for up to 3 months in portioned bags or containers; thaw overnight in the fridge. I don’t love freezing the roasted veggies, but sweet potato and chickpeas freeze better than zucchini or bell pepper.

Reheat quinoa and veggies in a skillet with a splash of water or in the oven at 350°F until warm. Air fryer works too for restoring crisp edges. Add toppings and dressing after reheating.

Why This is Good for You

High-fiber veggies and whole-grain quinoa support steady energy, satiety, and a happy gut. Fiber also helps regulate blood sugar and keeps you full longer—hello, fewer raids on the snack drawer.

Plant protein from quinoa and chickpeas helps repair muscles and stabilizes hunger. You can boost that even more with tofu, tempeh, or grilled chicken if you want a hybrid bowl.

Healthy fats from olive oil, tahini, and avocado make fat-soluble vitamins more bioavailable, and they dial up flavor. That creamy dressing isn’t just a flex—it’s functional.

Micronutrient diversity is the quiet hero. Different colors mean different antioxidants and phytonutrients. Your microbiome loves variety. So do your taste buds.

Pitfalls to Watch Out For

• Soggy veggies from pan crowding. Use two pans or roast in batches. Space = browning. Pileups = steam bath.
• Underseasoning. Veggies need salt to pop. Taste at the end and adjust. Lemon can help brighten, but salt unlocks flavor.
• Bitter tahini dressing. Add more lemon and a touch of maple. Thin with warm water and whisk until glossy. Grainy = not enough water.
• Mushy quinoa. Stick to the 1:2 quinoa-to-liquid ratio and let it rest 5 minutes covered before fluffing.
• Soft chickpeas. Dry them very well before roasting and give them room. They crisp as they cool—don’t panic right out of the oven.
• Greens wilt in hot bowls. Add greens to the bowl first, then layer hot quinoa and veggies on one side, not right on top. Or let components cool 2–3 minutes.

Alternatives

• Grain swaps: Brown rice, farro, barley, couscous, or cauliflower rice. For gluten-free, stick to quinoa, rice, or cauli.
• Protein upgrades: Add crispy tofu, roasted tempeh, grilled chicken, or salmon. Toss proteins with the same spice mix for cohesion.
• Veggie variations: Try Brussels sprouts, carrots, cauliflower, asparagus, or mushrooms. Follow similar-sized cuts so they roast evenly.
• Spice route detours: Go curry (curry powder + turmeric), Mediterranean (oregano + lemon), or smoky heat (harissa or chili powder). Endless lanes.
• Herb profiles for quinoa: Parsley + dill (fresh), basil + chives (springy), cilantro + mint (zingy). Use what you’ve got.
• Dressing options: Greek yogurt-lemon-garlic for extra protein, or a simple olive oil + lemon + Dijon vinaigrette if you’re out of tahini.
• Low FODMAP tweak: Use garlic-infused oil instead of minced garlic and skip onion; add scallion greens for freshness.
• Oil-free approach: Roast with a splash of broth and finish hot veggies with lemon to brighten. Chickpeas won’t get as crisp, but still tasty.

FAQ

Can I make this ahead for meal prep?

Yes. Roast the veggies and cook the quinoa, then store in separate containers for up to 4 days. Keep dressing, greens, and avocado separate until serving. Reheat grains and veg, then assemble. It’s designed to hold up.

What if I only have frozen vegetables?

Use them. Roast from frozen at 425°F and give them extra time. They won’t char as deeply, but they’ll still taste great. Choose sturdier options like broccoli, cauliflower, or carrots for best texture.

How do I add more protein?

Add crispy tofu, roasted chickpeas (double the can), grilled chicken, or a soft-boiled egg. Season add-ons with the same spice blend so the bowl tastes cohesive. Quinoa already brings complete protein, so you’re starting strong.

Can I cook the quinoa in a rice cooker or Instant Pot?

Totally. Rice cooker: rinse, then use the white rice setting with the 1:2 ratio. Instant Pot: 1 cup quinoa + 1 1/4 cups liquid, high pressure 1 minute, natural release 10 minutes. Stir in herbs and zest after cooking.

My tahini seized and got thick—what now?

Whisk in warm water, 1 tablespoon at a time, until silky. Add a splash more lemon and a pinch of salt. Tahini relaxes with heat and hydration—don’t toss it, it’s fixable, FYI.

Can I skip the sweet potato?

Sure. Swap in carrots or butternut squash for similar sweetness. Or lean more savory with mushrooms and extra bell pepper. The bowl is flexible by design.

How can I keep the chickpeas crispy?

Dry them really well, space them out, and roast on the top rack. After roasting, crack the oven door and let them sit a few minutes. They crisp more as they cool. Eat those on day one for peak crunch.

Is this kid-friendly?

Yes, with small tweaks. Go light on red pepper flakes, cut veggies smaller, and serve dressing on the side for dipping. Kids love options—build-a-bowl style wins.

Wrapping Up

Fast, flexible, and flat-out delicious—that’s the promise. With a sheet pan, a pot, and a zippy dressing, you’ve got a blueprint for weeknight success. Make it once and you’ll memorize it, IMO. Now preheat the oven and treat yourself to a bowl that eats like comfort food and fuels like a pro plan.