What does a slop bowl that has this balance look like? If you’re eating your slop bowl for lunch, dinner, or post-workout, Dr. Blake says it could be made with ground turkey meat, chili, guac, Mexican cheese, and salsa. Or you could combine quinoa, beans or brown rice, grilled chicken, bell peppers or leafy greens, carrots, and either avocado or olive oil—a slop bowl recommendation from Dr. Mohr.
“For dinner, you might use a heartier grain like farro or barley. Combine this with a protein source like roasted salmon or black beans and some leafy greens like sautéed kale or roasted brussels sprouts. Add some nuts or a tahini sauce for extra fats, creating a fulfilling evening meal. If you’re short on time, consider mixing some rotisserie chicken, Minute Rice or quinoa, canned beans, and use frozen veggies,” Dr. Mohr says, giving some other ideas.
Or maybe you like your slop in the morning. Dr. Blake says you could make an oatmeal-based slop bowl, with protein powder or Greek yogurt, nuts, and berries mixed in. Or you could make an egg scramble with veggies and low-fat cheese.
Slop bowl mistakes to avoid
No matter what time of day you eat a slop bowl, Dr. Blake says the biggest mistake to avoid is forgoing fiber. Most slop bowls you see on social media are pretty colorless, and she points out that this means they’re likely not incorporating any fruits or veggies, which are as colorful as they are nutrient-rich.
LeBaigue agrees that, ideally, your slop bowl has veggies in it. And no, that doesn’t mean prettying up your meal. “[The ingredients] can be thrown together without any thought to presentation,” he says.
Also, just because it’s in a bowl doesn’t mean it’s healthy—something both Dr. Mohr and Dr. Blake want people to remember. “The nutritional value greatly depends on the quality and quantity of the ingredients. ‘Naked’ bowls, as they’re often called at fast casual restaurants, can be upwards of 1,500 calories, depending on the toppings. Or creating your own using excess and fiber-free grains, proteins, or excessive unhealthy fats can negatively impact the meal’s overall healthiness,” Dr. Mohr says.
To this point, if your bowl is slathered in cream sauce, oils, or cheese, LeBaigue says it’s likely high in saturated fat—which turns it into a meal that’s not exactly great for your heart or overall health. So watch out on your toppings.
LeBaigue also says to avoid having the same slop bowl on repeat. “A lack of variety in ingredients could lead to nutrient gaps,” he says. In other words, switch up what you make your bowls with.
As with any meal, it’s all about the ingredients. “Slop bowls are a fantastic example of how nutrition can be flexible and practical without being overly complicated. They can serve as a gateway for people to eat more healthily, provided they’re constructed with balance. Like any meal, the context matters: a slop bowl can be a nutrient-dense powerhouse or an indulgent comfort food, depending on how it’s made,” LeBaigue says.
As long as you’re using a good mix of nutrient-rich ingredients, a slop bowl is a completely legit, dietitian-approved meal or recovery snack. And if you make one, go ahead and post it. Your followers just might eat it up.
