Winter Garden Low Carb Bowl

There's something about assembling a bowl on a cold January afternoon that feels like an act of defiance—refusing to surrender to takeout and heavy comfort food. I discovered this particular combination almost by accident, reaching into the crisper drawer and finding half a head of cauliflower next to some Brussels sprouts that were about to turn soft. What started as a "use what we have" moment became something I've made nearly every week since, mostly because my body actually feels good after eating it, which isn't something I can say about many meals.

I made this for a friend who'd mentioned feeling stuck in a pasta rut, and watching her surprise at how filling vegetables with good protein could be reminded me why I keep coming back to it. She asked for the recipe before we'd even finished eating, which felt like the highest compliment in that moment.

Ingredients

• Cauliflower and broccoli florets: These become almost sweet when roasted hot and long enough, developing crispy edges that make you forget you're eating cruciferous vegetables.
• Carrots and Brussels sprouts: Slice the carrots thick enough that they don't shrivel, and halve the Brussels sprouts cut-side down so they get caramelized.
• Red onion: The thin slices soften into something almost jam-like when roasted, adding subtle sweetness that balances the dressing.
• Smoked paprika and thyme: Don't skip these—they're what make the vegetables taste like something intentional rather than just cooked.
• Chicken breasts or firm tofu: Cut into strips so they cook in the same timeframe as the vegetables; thicker pieces will dry out before the veggies are done.
• Garlic powder and cumin: These add warmth without the sharpness of raw garlic, which would clash with the creamy dressing.
• Greek yogurt: Use full-fat if you can find it; the dressing will taste richer and feel more substantial.
• Fresh lemon juice, parsley, and dill: The acid and herbs transform simple roasted vegetables into something that tastes restaurant-quality.
• Pumpkin seeds: Toast them yourself if you have five minutes; they taste infinitely better than raw ones and add a satisfying textural contrast.

Instructions

Get your oven and pans ready:

Preheat to 425°F and line two baking sheets with parchment paper. This temperature is hot enough to create caramelization without burning anything, and parchment makes cleanup almost effortless.

Season your vegetables:

Toss the cauliflower, broccoli, carrots, onion, and Brussels sprouts with olive oil and your spice blend, then spread them evenly on one sheet. Even spacing matters here—crowded vegetables steam instead of roast.

Prepare your protein:

Coat the chicken strips or tofu in olive oil and your seasoning blend, arranging them on the second sheet in a single layer. They'll cook at the same pace as the vegetables now, so everything finishes together.

Roast everything:

Put both sheets in the oven for 25 to 30 minutes, stirring the vegetables halfway through. You're looking for golden, slightly charred edges and chicken that reaches 165°F internally. If you're using tofu, you want it to be lightly crisped on the outside.

Make your dressing while things roast:

Whisk together Greek yogurt, fresh lemon juice, chopped herbs, minced garlic, salt, and pepper in a small bowl. The flavor gets more mellow as it sits, so this is fine to make ahead.

Assemble your bowls:

Divide the roasted vegetables and protein among four bowls, drizzle generously with dressing, and scatter toasted pumpkin seeds and optional feta and microgreens on top. The warmth of the vegetables softens the yogurt dressing slightly, which is exactly the texture you want.

Save

What stuck with me about this recipe wasn't the nutrition facts or the low-carb angle—it was realizing I could eat something genuinely nourishing without the mental friction that comes with cooking things I don't actually enjoy. That shift, from eating what I think I should to eating what makes me feel good, changed more than just my meals.

Variations That Work

This bowl is adaptable without losing its character. Swap the chicken for shrimp (which roasts even faster), or double down on vegetables if protein doesn't interest you that day. I've thrown in diced beets, roasted sweet potato, and even leftover roasted mushrooms, and the dressing handles all of it gracefully. The only thing I wouldn't skip is the lemon juice in the dressing—it's what prevents everything from tasting flat and one-note.

About the Dressing

This is where the entire bowl lives or dies, honestly. The dressing should taste bright and herbaceous, with enough acid to cut through the richness of the roasted vegetables. I've learned to make it a bit thinner than my instinct tells me to—the warmth of the vegetables will warm the yogurt slightly, making it pool in the bottom of the bowl in the best possible way. If you're nervous about herbs, start with parsley and build from there; fresh dill is optional but makes it taste noticeably more sophisticated.

Serving and Storage

This bowl tastes best warm, which is why it works so well as a weeknight dinner rather than a cold meal prep situation. That said, the components keep separately for three or four days in the fridge—roasted vegetables in one container, chicken or tofu in another, dressing in a jar. Assemble fresh each morning or evening and the whole thing tastes like you just made it. If you're making this for meal prep, store the dressing separately and add it right before eating, or it'll thin out and turn watery.

• Reheat vegetables and protein together in a 350°F oven for about five minutes if they've gone cold.
• Add a splash of water to the dressing if it's thickened too much after sitting in the fridge.
• Toast fresh pumpkin seeds the morning you plan to eat them so they stay crispy.

Save

Make this bowl when you need to remember that eating well doesn't have to be complicated or miserable. It's one of those meals that feels like caring for yourself tastes delicious.

Recipe FAQs

→ What vegetables are used in the bowl?

Cauliflower, broccoli, carrots, red onion, and Brussels sprouts are roasted to create a flavorful vegetable base.

→ Can I substitute the protein?

Yes, chicken breasts can be replaced with firm tofu for a vegetarian option without compromising taste or texture.

→ How is the dressing prepared?

The dressing blends Greek yogurt with fresh lemon juice, parsley, dill, minced garlic, salt, and pepper for a creamy, herbaceous finish.

→ What toppings can be added?

Toasted pumpkin seeds add crunch, while optional feta cheese and fresh microgreens enhance flavor and presentation.

→ Are there any allergen considerations?

The dish contains dairy from Greek yogurt and feta, and seeds from pumpkin seeds. Alternatives can be used for dietary needs.

→ What cooking method is used for the vegetables and protein?

Roasting at a high temperature ensures tender, golden vegetables and fully cooked, flavorful protein strips.