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 started preparing these meal-prep bowls for busy workdays and loved how the bright veggies kept lunch time exciting. Layering each ingredient is fast and makes every bite taste fresh.
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 (plus 3 tablespoons for the dressing)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt: To taste
- 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
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Pumpkin seeds: 2 tablespoons, toasted
- Parsley: 1 tablespoon, chopped fresh
Instructions
- Cook the quinoa:
- Combine quinoa, water, and salt in a saucepan. 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 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 blended.
- 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 layers over the grains.
- Finishing touch:
- Drizzle with dressing or pack separately. Garnish with pumpkin seeds and parsley. Store in the refrigerator for up to 4 days.
Save My kids love mixing and matching the veggies in their own bowls, and assembling together has become a fun part of our weekend kitchen routine.
Customization Ideas
Swap chicken for grilled tofu or chickpeas to make these bowls vegan or vegetarian, using the same seasoning for protein. Change up the base grain by using brown rice or farro for different flavors.
Serving Suggestions
For extra creaminess, add diced avocado just before serving. A wedge of lime takes the flavors to a new level of brightness.
Nutrition Snapshot
Each serving offers approximately 385 calories, 15 g fat, 35 g carbs, and 30 g protein, making this a filling and well-balanced meal.
Save This recipe brings color and flavor to weekday meals and is great for sharing with friends. Enjoy the vibrant layers and freshness with every bite.
Recipe FAQs
- → Can I use another protein instead of chicken?
Yes, grilled tofu or chickpeas work deliciously as vegetarian alternatives for the protein layer.
- → How do I keep the layers fresh?
Pack the dressing separately and store the meal-prep bowls refrigerated. Add avocado or lime just before serving.
- → What other grains can I substitute for quinoa?
Brown rice or farro are excellent choices to use as the base instead of quinoa for variety in texture and flavor.
- → How long will these bowls keep?
Once assembled and refrigerated, the bowls stay fresh for up to four days, making them ideal for busy weeks.
- → What tools do I need for assembly?
You will need a saucepan, frying pan or grill pan, a sharp knife, cutting board, whisk, mixing bowl, and containers.
- → Are these bowls gluten and dairy free?
Yes, they are naturally gluten-free and dairy-free, suitable for many diet preferences.