Fall Buddha Bowl with Pumpkin Tahini Dressing

Easy Meals

This fall buddha bowl with pumpkin tahini dressing packs all the flavors of fall into one easy to make bowl that is bursting with nutrition! Keep it plant based or top it with your choice of protein for a filling lunch or dinner!

Fall produce is truly my favorite. It’s no secret I love pumpkins, but I definitely don’t discriminate when it comes to any fall fruit or veggie.

This time of year the different colors, flavors and textures of the season really inspire my palette and the types of recipes I like to make. This fall buddha bowl with pumpkin tahini dressing makes for the perfect power lunch or cozy dinner.

Keep it planted based with protein from the quinoa, or add chicken or fish, or an egg like I did here! These buddha bowls are gluten free and dairy free (if you omit the cheese!). With the cheese and the other protein this buddha bowl is also vegan.

No matter what it’s packed with plant-based protein from the quinoa, and a lot of great nutrition from all of the fall veggies!

My formula for a filling buddha bowl is:

  • 1-2 sources of protein (think quinoa, chicken, fish, cheese, beans or lentils)
  • greens (think spinach, kale, arugula)
  • 2-3 fruits & veggies (I’ll let you pick!)
  • healthy fat (think avocado, pumpkin seeds, nuts, and olive oil)

This formula for making a buddha bowl would truly work in any season! I like adding at least one type of fruit for some natural sweetness and nuts or seeds for that added crunch on top!

fall bowl recipes

Ingredients for Fall Buddha Bowl

The best part about this fall buddha bowl is that the ingredients are super interchangeable meaning if you don’t have one of the fall fruits or veggies listed here, you can substitute for another, and I’ve included suggestions below!

  • Quinoa — Quinoa is the base of this buddha bowl and provides great plant based protein! don’t have quinoa? Use brown rice, farro, or cauliflower rice!
  • Butternut Squash – packed with vitamin A and fiber, I add butternut squash in everything this time of year. Don’t have butternut squash? Use sweet potato instead
  • Delicata Squash — Delicata is one of my favorite types of squash because it’s so smooth and flavorful. It’s add a nutty flavor to anything you add it to!
  • Spinach — I love adding greens to my buddha bowls! Use kale, arugula, or a lettuce mix instead
  • Apple — Apples are everywhere this time of year. Use any variety you like in the recipe or skip it and use pears instead!
  • Pumpkin Seeds — Pumpkin seeds are a good source of fiber and plant-based protein seeds. I love how crunchy and aromatic they get when you toast them! If you’re not a fan, sub for hemp seeds which will also give you a good dose of plant based protein.
  • Pomegranate Seeds — Pomegranate seeds are packed with vitamin C and lots of antioxidants. I love how gorgeous they make all of your food look this time of year. Don’t have poms on hand? Sprinkle almonds or walnuts on top instead!
how to make a buddha bowl

Top this fall buddha bowl with savory pumpkin hummus, or this recipe for pumpkin tahini dressing–both are delicious!

fall buddha bowl

Fall Buddha Bowl with Pumpkin Tahini Dressing

Maggie Michalczyk, RDN
Fall buddha bowls bring together the best flavors of the season into a nutritious and filling meal that is easy to put together. The pumpkin tahini dressing ties all the flavors together perfectly! 
Prep Time 7 hours 59 minutes
Cook Time 5 minutes
Servings 2 servings


  • 2 cooked chicken breasts or any other protein of your choice
  • 1 delicata squash see notes for cooking instructions **
  • 2 cups fresh spinach
  • 1 cup quinoa cooked
  • 1 cup butternut squash cooked or frozen
  • 1/2 cup parmesan cheese
  • 1/4 cup pumpkin seeds
  • 1/4 cup pomegranate arils
  • 1 medium apple

for the pumpkin tahini dressing:

  • 1/3 cup tahini
  • 1/4 cup pumpkin puree
  • juice of 1 lemon
  • 2 tbsp. extra virgin olive oil
  • 1 1/2 tsp. maple syrup
  • 2 tsp. dijon mustard
  • salt and pepper to taste
  • water to thin it out


  • Portion cooked quinoa into two bowls. 
  • Add frozen or cooked butternut squash to a sauté pan with olive oil. Saute halfway and add spinach. Turn down to low heat and sauté until spinach is just wilted.
  • Add butternut squash and spinach on top of quinoa. 
  •  Wash and chop the apple. Add to the bowl, along with the cooked delicata squash
  • Over low heat sauté the pumpkin seeds for 30 -45 seconds until just toasted (no oil is required). 
  • Add the toasted pumpkin seeds and pomegranate seeds to the bowl. Top with parmesan cheese and additional source of protein if desired. 
  • To make the dressing whisk all of the ingredients together in a small bowl except for the water. Slowly add in water 1 tbsp at a time and whisk to thin out the dressing. I find I need about 3-4 tbsp of water to get the desired consistency. 
  • Add a dollop to each bowl and enjoy! 


** Preheat the oven to 400 degrees F. Wash and dry the skin — no need to peel it off as it is edible! Cut the ends off the squash and cut it in half length wise. Use a spoon to scoop out the seeds. Place it seed side down and cut into half moon shapes. Toss with 1 tbsp olive or avocado oil and salt and pepper and cook for about 15 minutes until soft on a baking sheet lined with parchment paper. 

Fall In Love With These Other Pumpkin Recipes Too

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This fall buddha bowl with pumpkin tahini dressing is super flavorful and packed with nutrition for the season! It's easy to customize to preferences and makes for a great power lunch or dinner! #buddhabowl #fallharvestbowl #pumpkin #squash #protein #greens #quinoa #onceuponapumpkin
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