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 created these meal-prep bowls to make healthy eating effortless during busy weeks. Their beautiful layers always make lunch feel extra special and motivate everyone to eat vibrant and nourishing foods.
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:
- Combine quinoa, water, and salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Remove from heat, let stand for 5 minutes, then 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 to 7 minutes per side until cooked through, let rest for 5 minutes, then slice thinly.
- Prepare vegetables:
- Chop and prep all vegetables as listed while grains and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange sliced chicken and prepared vegetables in colorful layers over the grains.
- Add dressing and garnish:
- Drizzle bowls with dressing or pack it separately. Top with pumpkin seeds and parsley.
- Store:
- Refrigerate up to 4 days for best freshness.
Save My family loves stacking their bowls with favorite veggies, and every meal turns into a fun, colorful experience around the table. These bowls always inspire healthy choices from kids and grownups alike!
Flavor Variations
Swap the chicken for grilled tofu or chickpeas to make it vegan. Mix up the grains by substituting brown rice or farro, and add a wedge of lime for a hint of citrus at serving.
Nutrition Information
Each serving contains approximately 385 calories, 15 g fat, 35 g carbohydrates, and 30 g protein, offering a balanced ratio for healthy eating.
Allergen Information
This recipe contains soy and mustard. Ensure pumpkin seeds are processed in a nut-free environment, and always check all labels for hidden allergens.
Save Enjoy the rainbow colors and layers in each bowl—they're as pleasing to the eye as they are nourishing to the body!
Cooking Questions
- → Can I use a different grain base?
Yes, you can substitute quinoa with brown rice, farro, or millet for similar results and varied flavors.
- → How can I make this vegan?
Swap chicken for grilled tofu or chickpeas, and use maple syrup in the dressing instead of honey for a plant-based option.
- → Is it possible to prep bowls ahead?
Absolutely. Assemble bowls in advance and store in airtight meal-prep containers in the fridge for up to four days.
- → Which vegetables work best for layers?
Colorful options like cherry tomatoes, purple cabbage, carrots, bell pepper, spinach, and edamame add visual appeal and nutrition.
- → How do I avoid soggy veggies?
Keep the dressing separate until serving, and add delicate toppings like avocado or radish just before eating for best texture.
- → What garnishes can I use?
Toasted pumpkin seeds, fresh parsley, and a wedge of lime enhance both taste and presentation.