Pin It A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
As someone who loves prepping meals ahead for busy weeks, these bowls have become my go-to for both flavor and visual excitement. The colorful ingredients make each meal feel special, and it is easy to swap in favorites for variety.
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 (dressing): To taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and 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 to 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.
- Add dressing and garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Pin It I love seeing everyone's excitement when opening their meal-prep container—the colors alone make eating veggies fun for kids and grownups alike!
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers make this recipe efficient and easy.
Nutritional Information (per serving)
Calories: 385. Total Fat: 15 g. Carbohydrates: 35 g. Protein: 30 g.
Allergen Information
Soy and mustard are present in the ingredients. For those with nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for allergens.
Pin It These meal-prep bowls are perfect for grab-and-go lunches or quick weeknight dinners. Enjoy customizing each bowl with your favorite add-ins!
Recipe FAQs
- → Can I make this bowl vegan?
Absolutely! Swap chicken for grilled tofu or chickpeas and use maple syrup instead of honey in the dressing.
- → What grains work best besides quinoa?
Brown rice or farro are excellent alternatives, adding variety and texture to the base layers.
- → How long will these bowls stay fresh?
The bowls can last up to 4 days in the refrigerator when stored in airtight containers.
- → Can I prepare the dressing in advance?
Yes, you can mix and store the dressing separately to preserve freshness and prevent sogginess.
- → Are these bowls gluten and dairy free?
Yes, they are naturally gluten-free and dairy-free, making them suitable for various dietary needs.
- → What could I add for extra crunch?
Thinly sliced radishes or additional pumpkin seeds bring extra crunch and enhance texture.