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 first tried meal-prepping these bowls to make hectic weeks smoother, and was amazed how the vibrant layers made lunches so much more enjoyable.
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 (plus 3 tablespoons for dressing)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- 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
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Pumpkin seeds: 2 tablespoons, toasted
- Parsley: 1 tablespoon, chopped fresh
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil, 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 extra-virgin 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, tomatoes, cabbage, carrot, pepper, spinach, edamame, and cucumber in colorful layers on top of the grains.
- Dress & garnish:
- Drizzle dressing or pack separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Refrigerate for up to 4 days.
Save My kids love arranging their favorite vegetables in their bowls, making it a fun and healthy family activity each week.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains soy (edamame) and mustard (Dijon); for nut allergies, ensure pumpkin seeds are processed in a nut-free facility
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save These bowls are a simple, colorful way to boost nutrition and keep meals stress-free throughout the week.
Recipe FAQ
- → What grains can be used for the base?
Quinoa, brown rice, or farro are excellent choices for the base layer, each bringing unique flavours and textures.
- → How can I make this bowl vegan?
Substitute the chicken with grilled tofu or chickpeas, and use maple syrup in the dressing for a fully plant-based meal.
- → What is the best way to achieve colourful layers?
Arrange vegetables in separate sections over the grains, using contrasting colours like purple cabbage, carrot, and spinach for visual impact.
- → Can these bowls be stored for later?
Store in airtight containers in the fridge for up to 4 days, keeping the dressing separate to maintain freshness.
- → Are there gluten or dairy ingredients included?
This dish is gluten-free and dairy-free. Always check labels of packaged items for hidden allergens.
- → Which dressings work well for meal-prep bowls?
A lemon-Dijon vinaigrette adds zest, but creamy avocado or tahini-based dressings are tasty alternatives.