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.
Preparing these meal-prep bowls always brightens my week with their layers of veggies and grains—I love how even busy days feel nourishing with a bowl ready to enjoy.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for quinoa): 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless, skinless
- Olive oil (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: to taste (for chicken)
- 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
- Olive oil (for dressing): 3 tablespoons extra-virgin
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup): 1 teaspoon
- 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 & 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 My whole family loves building their own combinations in these bowls, and meal-prep days have become a fun ritual where everyone picks their favorite toppings for the week.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.
Allergen Information
Contains soy and mustard. For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein.
Save With these bowls, healthy eating stays exciting and beautifully organized—a pleasure both for your eyes and your taste buds.
Recipe FAQ
- → What grains can be used for the bowl base?
Quinoa is recommended for its protein and texture, but you may substitute with brown rice or farro for variety.
- → How do I keep vegetables fresh in meal-prep bowls?
Pack dressing separately and add fresh herbs or avocado right before serving to maintain crispness and color.
- → Can I prepare these bowls vegan?
Yes, swap chicken for grilled tofu or chickpeas, and use maple syrup instead of honey in the dressing.
- → What dressing pairs best with these bowls?
A zesty blend of extra-virgin olive oil, lemon juice, Dijon mustard, and honey or maple syrup adds brightness.
- → How long can prepared bowls be stored?
Bowls keep fresh in the refrigerator for up to four days if stored in airtight containers.
- → Are these bowls suitable for gluten-free diets?
Using quinoa, vegetables, and chicken makes the bowls naturally gluten-free. Check all labels for hidden gluten.