Save to Pinterest 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 started making these meal-prep bowls after searching for meals that looked just as good as they tasted. The rainbow of veggies and layered grain base kept me excited for weekday lunches!
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
- 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: 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)
- 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 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.
Save to Pinterest My kids love adding their favorite toppings and mixing the layers when serving their bowls so it turns into a fun family meal-making moment.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains: Soy (edamame), Mustard (Dijon 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: Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save to Pinterest Brighten up your weekly meal-prep with these delicious, layered bowls. Just mix, customize, and enjoy healthy flavors in every bite!
Answers to Recipe Questions
- → Can I substitute the chicken with another protein?
Yes, you can swap chicken for grilled tofu, chickpeas, or another favorite protein for a plant-based option.
- → How long do these bowls stay fresh?
They keep well in the refrigerator for up to 4 days, making them ideal for advance meal prepping.
- → Are these bowls gluten-free and dairy-free?
All ingredients are gluten-free and dairy-free. Always verify label info, especially with packaged items.
- → Can I use a different grain base?
Certainly. Brown rice, farro, or cauliflower rice all work well in place of quinoa for variety or preference.
- → What dressing alternatives are recommended?
Swap honey for maple syrup for a vegan-friendly option, or use your favorite vinaigrette for a quick twist.
- → How can I enhance the flavor or crunch?
Try adding fresh avocado, lime wedges, or thinly sliced radishes for extra brightness and texture.