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 started making these meal-prep bowls on busy weeks when I needed healthy options ready to grab. The bright ingredients make preparing lunch feel like creating art.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless, skinless
- Olive oil: 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: 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: 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper: 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 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 The first time my kids saw these bowls, they were excited to try every color. Now assembling bowls together is a family tradition we love.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Nutritional Information
Per serving: Calories 385, Total Fat 15 g, Carbohydrates 35 g, Protein 30 g
Serving Suggestions
Add avocado just before serving for extra creaminess, or serve with a wedge of lime for a citrusy kick.
Save Try this meal-prep bowl for nourishing lunches with minimal stress. Your week will look and feel brighter.
Recipe Help
- → How do I make the grain base fluffy?
Use the right water ratio and allow quinoa to rest after cooking. Fluff gently with a fork before serving.
- → Can I substitute the chicken for a plant-based protein?
Yes, swap grilled tofu or chickpeas for chicken to make your bowls vegan-friendly and equally satisfying.
- → What vegetables work best for vibrant layers?
Choose colorful veggies like cherry tomatoes, purple cabbage, carrots, bell pepper, spinach, edamame, and cucumber.
- → How should I store these bowls for freshness?
Pack the dressing separately and refrigerate containers promptly. Consume within four days for best texture.
- → Are the bowls allergy-friendly?
Bowls are gluten- and dairy-free but do contain soy (edamame) and mustard. Always check ingredient labels.
- → Can I vary the grains used?
Absolutely! Try brown rice or farro instead of quinoa for new flavors and textures in your grain base.