Meatless Friday: Fruit Bowls for Dinner

Andrea Bear shares her favorite fruit bowl combos that are sure to delight and can be eaten at any time of the day, even dinner. Download our printable recipe card!

As my daughters have become more active in sports and teenage activities, our family has opted for healthier quick prep meals. Açaí bowls or protein fruit bowls have been the craze. Filled with healthy fruits and balanced with protein to sustain them, these have been excellent ways to keep clean eating an option without limiting flavor. Rather than going to the local smoothie place, we’ve found our homemade versions can easily be made — and much more affordably. Usually eaten as a breakfast alternative, they have started to turn into a lunch or dinner option, especially when the volleyball season requires extra protein and clean foods.  

There are so many combinations that work, but the key to each is the following.  

Frozen fruit + protein of your choice+ liquid + granola + fresh fruit topping 

• Frozen fruit: 2 cups of frozen fruit makes a good base. The frozen kind is best because they add the cold effect and create a solid base. Ice can also work, but it dilutes the flavor and consistency in a protein bowl. The best frozen fruits are mangoes, strawberries, cherries, açaí, bananas, or mixed berries (most of these are already sold in the grocery stores frozen). What’s best, they don’t spoil because you guessed it! They’re frozen!   

• 1 scoop of protein. Protein balances out the sugars already in the smoothie bowl. I’m not a doctor, but protein for athletes is a must. Plus, a protein provides the feeling of being filled up. (There's no way you’ll need a second helping.) Some popular proteins in our home are chocolate or vanilla protein powders, powdered peanut butter, almond or cashew butter, and Greek yogurt. You can even opt to put in almond or soy milk (see below for liquids). 

• Proteins can also serve as a topping: try chia seeds, pumpkin seeds, or even a mixed protein granola or a drizzle of peanut or almond butter. 

• Granola is a great way to incorporate a new texture as well as a healthy carbohydrate. As mentioned above, protein granolas are great to pack more substance, but the body still needs carbohydrates. We opt for a protein granola. I recommend avoiding overly processed granolas; go for the more natural or refined granolas (or even make your own). 

• Liquid: Since we are making a smoothie bowl, little liquid (about a half cup) is required other than to give the bowl a creamy texture. Too much liquid can make it runny. Avoid making it a smoothie. Trust me, it will start to get runny the longer it sits out; that’s why the frozen fruits are a must. Liquid suggestions: coconut water or milk, almond milk, soy, oat or cashew milk. Regular milk can also be used. 

• Fresh Fruit: No fruit bowl would be complete without fresh fruit to top and garnish. Favorites in our house include strawberries, sliced bananas, blueberries, raspberries, and sliced apples.  

• Garnish: These are optional but give your fruit bowl some creativity and can also add in extra ingredients to pack protein or healthy additives. Garnish with mint, coconut shavings, chia seeds, agave drizzle, or even pumpkin seeds.  

Andrea’s Go-To Breakfast Bowl  

• 2 cups frozen mango 
• 1 cup frozen açaí (or açaí packets)  
• ½ cup coconut water 
• 1 tablespoon chia seeds  
• 1 scoop vanilla protein powder  
• 1 packet of stevia 
• 1 sliced banana 
• ½ cup of fresh blueberries  
• 1 cup of protein granola  

Mix the mangoes, açaí, coconut water, chia seeds, vanilla powder, and stevia on high into a blender (add more liquid as needed but the consistency should be smooth and thick.)  

Pour into a small bowl or mug. Sprinkle the granola as a next layer, then garnish with fresh fruit and a sprig of mint. Serves 2. Enjoy!  

Andrea’s Strawberry Peanut Butter Delight  

• 2 cups frozen strawberries and bananas  
• ½ cup almond butter  
• 1 scoop vanilla protein powder 
• 2 tbsps. honey 
• ½ cup almond milk  
• 1 sliced banana 
• ½ cup of fresh strawberries 
• ½ organic peanut butter  
• 1 cup of protein granola
• ½ cup agave syrup 

Mix the frozen strawberries bananas, almond milk, almond butter, vanilla powder and honey on high into a blender (add more liquid as needed but the consistency should be smooth and thick.)  

Pour into a small bowl or mug. Sprinkle the granola as a next layer, add a scoop of peanut butter to the top, fresh fruit. Drizzle with agave nectar over the top. Makes 2 servings. Enjoy.  

Emily’s Extra Protein Chocolate Banana Bowl  

• 1 frozen banana 
• 1 scoop of chocolate protein powder 
• 1 scoop of vanilla Greek yogurt 
• ½ cup of almond milk  
• ½ cup of organic peanut butter  
• Protein granola 
• Fresh banana  
• Drizzle of honey  
• Cacao powder (to taste)  

Mix the frozen bananas, almond milk, chocolate protein powder, Greek yogurt, and peanut butter on high into a blender (add more liquid as needed but the consistency should be smooth and thick.)  

Pour into a small bowl or mug. Sprinkle the granola as a next layer, add a scoop of peanut butter to the top, layer your banana slices. Drizzle honey over the top. Dust with cacao powder. Makes 2 servings. Enjoy!