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Glow Bowl Recipe, Roasted Veggie & Tahini Yogurt Sauce

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This colorful Glow Bowl recipe is the most delicious way to pack in plenty of anti-inflammatory ingredients that'll have you glowing from the inside out! Cauliflower, carrots, sweet potato, and chickpeas are all perfectly seasoned and roasted before getting piled on a bed of arugula. A creamy tahini yogurt sauce ties it all together for an easy plant-based meal that I eat it over and over again and never get tired of! 😊

A glow bowl after it's been assembled with roasted sweet potatoes, chickpeas, cauliflower, and carrots on a bed of arugula with and yogurt tahini sauce on the bottom.

Quick Look: Glow Bowl Recipe

  • 🧁 Serves: 4
  • ⭐ Features: Easy ✓ Healthy ✓ Plant-Based ✓
  • ⌛️ Prep Time: 15 minutes
  • 🍪 Cook Time: 30 minutes
  • 🕑 Total Time: 45 minutes
  • 👩‍🍳 Skill Level: Beginner
  • 🏆 Why make THIS version? These glow bowls are loaded with anti-inflammatory ingredients and one of my most popular recipes on social media!

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As a dietitian, I appreciate a buddha bowl type of recipe that includes plenty of vegetables and plant protein to give you a healthy glow. These glow bowls are just that, and the best part is they're perfect for meal prep! Simply season and roast the veggies, throw everything in a large bowl, add a great homemade sauce like the next level tahini yogurt dressing in this recipe, give it a toss, and dig in!  I hope you enjoy it as much as I do. 😊

This bowl was inspired by my Mediterranean quinoa bowl with whole grains and plant protein, but I wanted to create a version centered around savory roasted vegetables. For more protein, I like to add juicy oven baked chicken breast or chicken sage meatballs for more protein

For an easy vegetable side on its own, try these easy roasted carrots and cauliflower with olive oil and spices. If you enjoy hearty plant-based meals like this, try my kale, chickpea and quinoa salad with roasted vegetables for another fiber-rich lunch option. Zucchini is another great option for roasting; you can also turn it into these roasted zucchini and yellow squash bowls for another veggie-forward meal.

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Key Ingredient Notes and Substitution Ideas

This simple glow bowl recipe is made with healthy ingredients. Below are some notes. Check the recipe card at the bottom for ingredient measurements.

ingredients for a glow bowl on a grayish white background with labels.

Roasted Cauliflower and Carrots Ingredients

  • Carrots - use whole carrots for the best flavor. No need to remove the skin unless you want to, but be sure to give them a rinse. 
  • Cauliflower - you'll use a whole head of fresh cauliflower. If you prefer, you can also buy pre-cut cauliflower florets. 
  • Extra Virgin Olive Oil - an important ingredient to caramelize the carrots and cauliflower. You can substitute for avocado oil or your favorite cooking oil.
  • Spices - a blend of cumin, paprika, oregano and garlic powder. Spices like these add flavor and antioxidants.
  • Kosher Salt & Black Pepper - a dash of salt and black pepper to tie the other flavors together.
  • Lemon Juice - fresh squeezed lemon juice enhances the other flavors.
  • Optional - Fresh parsley to top it off and add even more color.

Roasted Chickpeas Ingredients

  • Chickpeas - you can use a can of chickpeas which are pre-cooked so all you need to do for prep is rinse and dry them. If you prefer to use dried chickpeas, cook them first and be sure to dry them before roasting. 
  • Extra Virgin Olive Oil - to help crisp them up. Feel free to substitute with avocado oil.
  • Spice Blend -  cumin, paprika, garlic powder, and salt and black pepper for flavor.
ingredients for yogurt tahini sauce in separate bowls on a grayish white background.

Yogurt Tahini Sauce Ingredients

The creamy tahini yogurt sauce with Greek yogurt is what really brings all of the roasted vegetables together, and it's easy to meal prep separately for other meals.

  • Plain Greek Yogurt - this helps make the sauce creamy and a little tangy. Be sure to use plain yogurt and not sweetened or flavored. 
  • Tahini - tahini is a key ingredient for the sauce. It's a sesame seed paste with a slightly nutty flavor. It adds heart-healthy fats and some fiber. 
  • Fresh Lemon Juice -  adds tang and the citric acid acts as a natural preservative. 
  • Extra Virgin Olive Oil - just a bit to give this sauce a perfect creamy texture. You can use avocado oil if you prefer a more mild flavor.
  • Garlic - you'll be using raw garlic so a little bit adds lots of flavor. If you don't like the taste of garlic, feel free to leave it out. You can also substitute using ¼ teaspoon garlic powder.
  • Ground Cumin - a slightly sweet and nutty spice.
  • Salt and Black Pepper - a pinch of kosher salt and black pepper ties it all together.

For the Bowl

  • Sweet potatoes - you'll roast sweet potatoes with the chickpeas to make it more filling and add more fiber and vitamin A. You can also prep a batch of meal-prep roasted diced sweet potatoes for bowls and salads ahead of time and use them throughout the week.
  • Optional: extra ingredients for topping - hemp hearts, pumpkin seeds, sunflower seeds, red onion, green onions, fresh herbs, goat cheese, a drizzle of olive oil or maple syrup, or fresh lime juice are all options.

Recipe Variations

One of the best parts about this glow bowl recipe is you can easily customize them to make a healthy meal that matches your taste preferences. Below are some examples, but feel free to get creative!

  • Spicy - add red pepper flakes  or cayenne to the seasoning blend for the vegetables and chickpeas to give it some spice.
  • Substitute with a Different Complex Carbohydrate - chickpeas and sweet potatoes provide complex carbs, but if you prefer something different use your favorite grain or starchy veggies. Brown rice, farro, wild rice, or quinoa work great here. 
  • Use Your Favorite Veggie - add more vegetables or use whatever your favorite veggies are. Broccoli, Brussels sprouts, butternut squash, cabbage, sliced tomatoes or eggplant, red peppers, or zucchini squash are good options to roast. For greens, instead of arugula you can use kale, spring mix, or spinach.
  • High Protein - add more protein by topping it with juicy chicken breast, shrimp, salmon or steak.
  • Plant Powered - you can add more plant-based protein with black beans, tofu, falafel (made from mashed chickpeas), lentils, a different legume, or pine-nuts.
  • Cheesy - top it with feta, fresh grated parmesan, or your favorite cheese.

How to Make a Glow Bowl Recipe

Below are the instructions for how to make this recipe with some visuals that I hope are helpful.

A human hand adding seasoning to a sheet pan with raw caulfilower florets and diced carrots before going into the oven.
  1. Step 1 - Preheat oven to 425℉/220°C. Chop the carrots, cauliflower, and sweet potatoes into bite-sized pieces. Drain and rinse the chickpeas. Prepare 2 large baking sheets with parchment paper sprayed with cooking spray. Spread the cauliflower and carrots on the first sheet pan in a single layer and coat the veggies with oil and spice mix. Roast in the preheated oven for 25-30 minutes. Remove from the oven and add the lemon juice and parsley. Put back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown. Cooking times will vary depending on your oven. 
2 baking sheets: the top one has chickpeas and diced sweet potatoes on it with parchment paper underneath and the second has cauliflower florets and diced carrots on parchment paper.
  1. Step 2 - In a medium bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder until well coated. Place the chickpeas on half of the second large baking sheet in a single layer, leaving space for the sweet potatoes. Add the sweet potatoes to the other side of the baking sheet. Coat them in olive oil and salt and pepper. Roast for 20-28 minutes. Oven times will vary. 
yogurt tahini sauce in a food processor right after it's been blended.
  1. Step 3 - While the veggies and chickpeas roast, make your tahini yogurt sauce by blending the ingredients in a food processor or blender until smooth, about 40-60 seconds. Use a spatula to push down the sides as needed. Add a tablespoon at a time of water until it reaches your desired consistency. Give it a taste and add more salt as needed. 
A glow bowl recipe on a rimmed plate with yogurt tahini sauce, a bed of arugula, and roasted diced sweet potatoes on top right before it's done being assembled.
  1. Step 4 - Assemble your bowl. Add tahini yogurt sauce, arugula, sweet potatoes, roasted cauliflower and carrots, and roasted chickpeas to a dish. Add another complex carb or protein if you'd like and add your favorite toppings.

Hint: chop your veggies ahead of time or use pre-cut vegetables for a shortcut!

Expert Tips

  • Meal prep ahead of time by chopping your vegetables. Store them in an airtight container until you're ready to roast them.
  • Grab pre-cut vegetables from the fresh or frozen section of your grocery store to make this recipe even quicker.
  • Mix the spices together before pouring over the veggies to get a more evenly distributed seasoning throughout the dish.
  • Chop the vegetables into relatively evenly sized small pieces to help them cook evenly.
  • Arrange the veggies in a single layer on the baking sheet. This allows the air in the oven to circulate around the veggies to cook them thoroughly.
  • Rinse and dry the chickpeas before adding oil and spices. This will help create the crispy texture that makes them so delightful to crunch on. Drying the chickpeas well is the secret to getting that crispy texture. You can also make these crispy Mediterranean roasted chickpeas for plant-based protein on their own as a snack or salad topping.

Mallory's Dietitian tip!

Designate a day of the week for chopping vegetables so you have them ready to snack on or to use in recipes like this when dinnertime rolls around. This makes it more likely you will use the vegetables you buy! Habit stack by turning on your favorite playlist or podcast or spend time catching up with a friend during your designated "chopping power hour".

A close-up photo of a glow bowl with cauliflower, carrots, chickpeas, and sweet potatoes. There is chopped parsley sprinkled on top.

Glow Bowl Recipe FAQs

Are these Glow Bowls healthy?

While healthy means something different to everyone, this is a nutrient-rich option. It contains plant-protein from the chickpeas, tahini and roasted vegetables, dietary fiber for gut health from the roasted veggies and garbanzo beans. It also contains heart-healthy fats that also support brain health and hormone health from the olive oil and tahini, and plenty of other nutrients including antioxidants, vitamin C, vitamin A, magnesium, and potassium.

Can I use a different dressing than tahini sauce?

Absolutely! If you don't like Greek yogurt, I suggest replacing the sauce with hummus. You can use homemade hummus recipe or a different one if you have a favorite! Or just use store-bought hummus for a shortcut. If you like Greek yogurt but not tahini, you could also use Tzatziki Sauce or lemon dill sauce!

Where can I find tahini in the grocery store?

Find tahini near the nut butters or in the ethnic food section at the grocery store. You can also order it on Amazon. Store tahini in a cool, dry area at room temperature.

How do I store leftovers of this Glow Bowl Recipe?

- Storage for Roasted Vegetables - store roasted carrots and cauliflower and sweet potatoes in an airtight container in the refrigerator for up to 4-5 days.
- Storage for Roasted Chickpeas - store roasted chickpeas in an airtight container or small jar at room temperature for up to 7 days. Store with the lid loosened to allow air to circulate. This will help them maintain their crispiness.
- Storage for Tahini Yogurt Sauce - store in an airtight container in the refrigerator for up to 4-5 days. A mason jar works perfectly. Or grab these single serve dressing containers for on-the-go.

More Anti-Inflammatory Plant-Based Recipes

I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian

📖 Recipe

Nourish bowl with sweet potatoes, chickpeas, arugula, cauliflower, carrots, and yogurt tahini sauce.

Glow Bowl Recipe, Roasted Veggie & Tahini Yogurt Sauce

Mallory Brown, RDN
This colorful Glow Bowl recipe is the most delicious way to pack in plenty of anti-inflammatory ingredients that'll have you glowing from the inside out! Cauliflower, carrots, sweet potato, and chickpeas are all perfectly seasoned and roasted before getting piled on a bed of arugula. A creamy tahini yogurt sauce ties it all together for an easy plant-based meal that I eat it over and over again and never get tired of! 😊
5 from 14 votes
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner
Cuisine American
Servings 4 servings
Calories 505 kcal

Equipment

Ingredients
  

For Roasted Carrots and Cauliflower

  • 1 head cauliflower, cut into florets  (or 12 oz precut cauliflower florets)
  • 3 large carrots, cut into round pieces
  • 2 tablespoon extra virgin olive oil
  • ½ teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon kosher salt (more to taste)
  • ¼ teaspoon ground black pepper
  • ½ large lemon, juiced (about 2 Tbsp)
  • ¼ cup fresh parsley, chopped (optional)

For Roasted Chickpeas and Sweet Potatoes

For Tahini Yogurt Sauce

  • 1 cup plain Greek yogurt (or plant-based yogurt, I use nonfat but any fat content works)
  • ¼ cup tahini
  • 1 large lemon, juiced (about ¼ cup of lemon juice)
  • 2 tablespoon extra virgin olive oil
  • 1 clove garlic (or ½ teaspoon garlic powder)
  • ½ teaspoon ground cumin
  • ½ teaspoon kosher salt
  • 2-4 tablespoon water (optional to thin it out as needed)

For the Bowl

  • arugula (or greens of choice)

Instructions
 

  • Preheat oven to 425℉/220°C. Chop the carrots, cauliflower, and sweet potatoes into bite-sized pieces. Drain and rinse the chickpeas. Prepare 2 large baking sheets with parchment paper sprayed with cooking spray. Spread the cauliflower and carrots on the first sheet pan in a single layer and coat the veggies with oil and spice mix. Roast in the preheated oven for 25-30 minutes. Remove from the oven and add the lemon juice and parsley. Put back in the oven and cook for another 5-10 minutes or until the cauliflower is golden brown. Cooking times will vary depending on your oven. 
  • In a medium bowl, toss the chickpeas with extra virgin olive oil and spice blend including salt, pepper, cumin, paprika, and garlic powder until well coated. Place the chickpeas on half of the second large baking sheet in a single layer, leaving space for the sweet potatoes. Add the sweet potatoes to the other side of the baking sheet. Coat them in olive oil and salt and pepper. Roast for 20-28 minutes. Oven times will vary. 
  • While the veggies and chickpeas roast, make your tahini yogurt sauce by blending the ingredients in a food processor or blender until smooth, about 40-60 seconds. Use a spatula to push down the sides as needed. Add a tablespoon at a time of water until it reaches your desired consistency. Give it a taste and add more salt as needed. 
  • Assemble your bowl. Add tahini yogurt sauce, arugula, sweet potatoes, roasted cauliflower and carrots, and roasted chickpeas to a dish. Add another complex carb or protein if you'd like and add your favorite toppings.

Video

Notes

Expert Advice & Shortcuts
  • Meal prep ahead of time by chopping your vegetables.
  • Grab pre-cut vegetables to make this recipe even quicker.
  • Rinse and dry the chickpeas before adding oil and spices. 
  • Store the roasted vegetables & tahini yogurt sauce in separate containers in the fridge for up to 4-5 days.
  • Store roasted chickpeas in an airtight container or small jar at room temperature with lid loosened for up to 7 days. 
Mallory's Dietitian Tip!
Designate a day of the week for chopping vegetables so you have them ready to snack on or to use in recipes like this when dinnertime rolls around. Habit stack by turning on your favorite playlist or podcast or catch up with a friend during your designated "chopping power hour".
To learn more and find more recipes visit mallorythedietitian.com! I hope you enjoy this recipe as much as I do. 😊

Nutrition

Serving: 1 serving (makes 4 total)Calories: 505kcalCarbohydrates: 39gProtein: 17gFat: 32gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 18gSodium: 780mgFiber: 11g
Tried this recipe?Let us know how it was!

More Nutrient-Rich Dinner Recipes

Reader Interactions

Comments

  1. kelly

    this looks perfectly yummy do you have the nutritional information for this one?

    Reply

  2. Martina

    5 stars
    Made this as part of my meal prep. I tried it for the first time today and it's so delicious! It makes trying to stick to an anti inflammatory diet more easy 🙂 I will definitely look at making more recipes from this blog, thank you!

    Reply

    • Mallory

      Hi Martina, thank you so much for taking time to leave a review! I'm so happy to hear that you liked the recipe and especially that you will be making it again!! ❤️ -Mallory

      Reply

  3. Melissa

    This looks absolutely delicious!! If you had to estimate the calories what would this be all together? I’m trying to eat in a calorie deficit and try a Mediterranean diet to reduce PCOS symptoms? Thank you so much

    Reply

  4. Sarah C

    5 stars
    One RD to another, this recipe is it! So delicious and full of nutrients. I love a meatless option that is filling. I decreased the salt a little and added cayenne pepper, but this dish has gone into my weekly rotation. It is wonderful reheated and deserves all five stars!

    Reply

    • Mallory

      Hi Sarah, thank you SO much for taking time to leave a rating and review!! It means so much, especially coming from a fellow dietitian! ❤️ LOVE the idea of adding cayenne pepper to make it a little spicy. Thank you so much again for your kind words. -Mallory

      Reply

  5. Erin

    5 stars
    Holy moly this was SO good!!!

    Reply

    • Mallory

      Hi Erin! Yayyy!! I'm so happy you enjoyed it!! Thank you so much for taking time to leave a review and rating! ❤️ -Mallory

      Reply

  6. Penny

    5 stars
    I loved this recipe so much. The flavors are so good! Think it would be good cold as well?

    Reply

    • Mallory

      Hi Penny,
      Thank you so much for taking time to leave a rating and review!! It truly means so much to me. 😊 I think it would be good cold and I eat it that way often! -Mallory

      Reply

  7. Sheila Johnson

    5 stars
    This is hands down one of my all time favorite meals! The only thing I do differently is I use a nut butter in place of tahini, because for some strange reason I am sensitive to tahini/sesame. I have found that cashew butter, in particular, subs well for the tahini. I love your recipes!

    Reply

    • Mallory

      Hi Sheila,
      Thank you sooo much for taking time to leave a review and comment - it truly means so much to me!! I am honored that it's one of your favorite meals and love the substitution to use nut butter in place of tahini...that sounds delicious! Thank you so much again for your support and kindness. I hope you have a great evening! 😊 -Mallory

      Reply

  8. Laura Reilly

    5 stars
    The sauce is everything. I don't ever cook dinner and this came out great.

    Reply

    • Mallory

      Hi Laura,
      Thank you SO much for taking the time to leave a comment and rating!! I'm so happy to hear that you enjoyed the recipe and I totally agree, I really like the sauce for this bowl too! Sometimes I make it just to dip veggies in. 🙂 I hope you have a great day! -Mallory

      Reply

  9. Kate

    5 stars
    Holy moly, I love this recipe so much!! I’ve made it several times for myself and now I’m getting ready to make it for my guests. I can’t find a “number of servings” in the recipe guide. How many people is this supposed to serve? Just wondering if I need to double it. Thanks!

    Reply

    • Mallory

      Hi Kate! Thank you SO much!! I'm so happy to hear that you love the recipe! 😊 It serves 2-4 people and just depends on how large of servings everyone eats! I'd say double up just to be safe. 🙂 I hope your guests enjoy it and that you have a wonderful evening!!

      Reply

      • Sarah

        5 stars
        This recipe is a keeper! It can be very filling! Good portion for a small family. My 7 year old loved it!!

        Reply

        • Mallory

          Hi Sarah, thank you so much for taking time to leave a review and comment!! I'm SO happy to hear that you enjoyed the recipe and especially your 7 year old!! 🙂 I hope you have a wonderful day! -Mallory

          Reply

  10. shawnna

    5 stars
    YUM. i can’t say enough
    good things about this recipe! i just finished eating it for the third day in a row and im already thinking about when i’m gonna make it again 😉 i tried it first as is and then the following day added some chicken just for extra protein. to be honest, i enjoyed it just as much without at the chicken compared to with it. plus the dressing is filling so a little bit goes a long way.
    oh and definitely do yourself a favor and add arugula! thanks for the great recipe! will def be using this as one of my staples

    Reply

    • Mallory

      Shawnna!! You're the best. Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you made the recipe and loved it! You already know, but let me know if there are any recipes you want me to share, I love getting ideas from friends!
      Have a great day,
      Mal

      Reply

    • Lyndal Christoffersen

      5 stars
      Absolutely loved this nutrient dense delicious recipe! Very easy to make and the sauce is so yummy as well! I enjoy a meatless meal and this was so satisfying. Would also be really delicious with a chicken breast. I will definitely make this recipe again and very soon!

      Reply

      • Mallory

        Hi Lyndal, Thank you so much for taking time to leave a comment!! I'm honored that you enjoyed my recipe and love the idea of adding chicken breast too! 🙂 I hope you have a wonderful day! -Mallory

        Reply

    • Andrea

      5 stars
      I made the dip for breakfast with raw chopped veggies to dip and a couple eggs on the side. Excellent!

      Reply

      • Mallory

        Hi Andrea, thank you so much for taking time to leave a comment!!! That is SUCH a good idea, I never would've thought of that. I'm gonna try it! I hope you have a great day. 🙂

        Reply

    • Rachel Jensen

      5 stars
      My husband and I love this recipe! Tastes very fine dining. Excited to try her other recipes.

      Reply

      • Mallory

        Hi Rachel, thank you so much for taking the time to leave a comment and review and for the kind compliment!! I am so happy to hear that both you and your husband enjoyed it!! 😊 Feel free to email me if there are any specific types of recipes you're looking for -- I love getting recommendations from my community! mallorythedietitian@gmail.com

        Reply

  11. Erica

    5 stars
    new favorite recipe for when I'm trying to eat more veggies!!!!! love the tahini dressing and I've been dipping raw veggies in the leftover.

    Reply

    • Mallory

      Hi Erica,
      Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you love the recipe and are enjoying the extra tahini dip! Please don't hesitate to reach out if there are any recipes you want me to share, I love getting ideas from my readers!
      Have a great day,
      Mallory

      Reply

      • Riley

        5 stars
        AMAZING recipe!!!! My husband and I love this, and he's usually a meat with every meal kind of guy. This has become a meal prep regular for us for lunches throughout the week. The dressing is unreal.

        Reply

        • Mallory

          Hi Riley,
          Thank you so much for taking time to leave a comment and rating!! It truly means so much to me. 😊 I'm SO happy to hear that you are loving the recipe and especially the dressing!! I hope you have a wonderful week! -Mallory

          Reply
5 from 14 votes

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