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.
When I began making these meal-prep bowls, my family immediately appreciated how well the layers held up in the fridge and how beautiful each serving looked. It's now the recipe I reach for when I want both nutrition and a sense of celebration at lunch time.
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 for vegan): 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 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.
- Dress & 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 My youngest loves helping layer the vegetables by color, and the bowls always spark conversation at the dinner table. It turns meal-prep into a fun, family-friendly activity.
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
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g (per serving)
Save Make these bowls ahead for bright, balanced lunches that feel fresh every day. The mix of colors and flavors makes healthy eating genuinely exciting.
Recipe FAQ
- → Can I substitute the chicken with another protein?
Yes, grilled tofu or chickpeas can be used for a plant-based alternative, keeping the bowls protein-rich.
- → Are there options for different grains?
Brown rice or farro may replace quinoa, offering unique flavors and textures to suit your preference.
- → How long do the prepared bowls stay fresh?
The bowls can be refrigerated for up to four days. Keep dressing separate to maintain freshness.
- → Is the meal suitable for gluten-free and dairy-free diets?
Yes, all included ingredients are naturally gluten-free and dairy-free, ideal for restricted diets.
- → What tools will I need for preparation?
A saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and containers are recommended.
- → How can I add extra flavor or crunch?
Try adding avocado just before eating, a wedge of lime, or sliced radishes for more texture and taste.