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 made these meal-prep bowls during a busy workweek when I wanted balanced lunches ready to go. Their colorful layers made healthy eating so much more appealing!
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 (or maple syrup): 1 teaspoon
- 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 6–7 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.
- Drizzle with dressing:
- Drizzle dressing over bowls, or pack separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Save My kids love choosing their own veggies and arranging them in creative patterns. Sharing this meal always makes dinner fun and engaging in our family.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are all the tools you need.
Allergen Information
Contains soy (edamame), mustard (Dijon). Always check pumpkin seed packaging for nut-free facility and review ingredient labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein. Perfect for a balanced, filling lunch.
Save Fresh, colorful meal-prep bowls help you stay motivated to eat healthy. Prep a batch for the week and enjoy nutritious layered lunches!
Kitchen Tips & Answers
- → How do you keep vegetables crisp in advance?
Layer vegetables separately from dressing, use meal-prep containers, and store dressing on the side for best freshness.
- → What proteins can substitute for chicken?
Grilled tofu, chickpeas, or even tempeh work well for a plant-based, high-protein alternative.
- → Can I use different grains for the base?
Brown rice, farro, or cauliflower rice all make excellent substitutes for quinoa in this bowl.
- → How long do the assembled bowls last?
Stored in airtight containers in the refrigerator, these bowls remain fresh up to four days.
- → Are these bowls suitable for gluten-free diets?
Yes, using quinoa ensures a naturally gluten-free base for the grain bowls.
- → How can I add extra creaminess?
Add sliced avocado just before serving for a creamy texture and rich flavor.