Save A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
I remember the excitement of meal-prepping these bowls for the first time: each vibrant layer brought a smile, making healthy eating feel both effortless and fun throughout a busy week.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for grains): 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless & skinless
- Olive oil (for protein): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper (for protein): to taste
- Cherry tomatoes: 1 cup (120 g), halved
- Purple cabbage: 1 cup (120 g), shredded
- Carrot: 1 large, julienned
- Yellow bell pepper: 1, sliced
- Baby spinach: 1 cup (100 g)
- Edamame: 1/2 cup (70 g), shelled, cooked
- Cucumber: 1 small, sliced
- Extra-virgin olive oil (for dressing): 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper (for dressing): to taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 6 minutes per side, or until cooked through. Let rest for 5 minutes, then slice thinly.
- Prepare vegetables:
- While grains and chicken cook, chop all vegetables as directed.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until emulsified.
- Assemble the bowls:
- Divide quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Add dressing and garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Storage:
- Store in the refrigerator for up to 4 days.
Save These bowls became a staple for our Sunday family prep sessions: everyone chose their favorite veggie layers, making weekday lunches bright and satisfying for all.
Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains soy (edamame) and mustard (Dijon). For nut allergies, use pumpkin seeds processed in a nut-free facility and always check ingredient labels.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g
Save Enjoy a delicious, colorful lunch with each bowl. This vibrant meal-prep brings together freshness and nutrition to brighten your week.
Kitchen Guide
- → What grains work best for the base?
Quinoa is excellent for a light, protein-rich base. Brown rice or farro also work well for added texture.
- → Can I replace chicken with a plant-based protein?
Yes, grilled tofu or chickpeas make delicious alternatives, especially for vegan or vegetarian diets.
- → How do I keep vegetables crisp during storage?
Chop vegetables just before assembling and store dressing separately to maintain freshness and crunch.
- → Which dressing enhances the flavors best?
A blend of olive oil, lemon juice, Dijon mustard, and honey offers a tangy, balanced finish for each bowl.
- → How long will meal-prep bowls stay fresh?
Bowls can be stored up to 4 days in the refrigerator. Add avocado or delicate garnishes right before serving.
- → Are these bowls suitable for gluten-free diets?
Yes, use gluten-free grains like quinoa and double-check dressing and seasoning labels for gluten content.