Pin 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 discovered these meal-prep bowls while searching for a quick lunch solution that felt exciting and healthy. Layering the ingredients not only adds color but lets everyone customize their own bowl just the way they like it.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon for quinoa, plus to taste
- Chicken breasts: 2 large (about 400 g), boneless and skinless
- Olive oil: 1 tablespoon for chicken, 3 tablespoons for dressing
- 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: 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)
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- Combine quinoa, water, and 1/2 teaspoon salt in a saucepan. Bring to boil, reduce heat to low, cover, simmer 15 minutes. Remove from heat, stand 5 minutes, fluff with 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. Rest 5 minutes, then slice thinly.
- Prepare the vegetables:
- Chop all vegetables as directed while grains and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until combined.
- Assemble the bowls:
- Divide quinoa among 4 meal-prep containers. Arrange chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in layers on top of the grains.
- Dress and garnish:
- Drizzle with dressing or pack separately. Garnish with pumpkin seeds and parsley.
- Storage:
- Refrigerate bowls up to 4 days.
Pin My kids love assembling these bowls after school using their favorite veggies. Everyone enjoys mixing and matching while keeping meals bright and healthy throughout busy weeks.
Meal-Prep Tips
Pack dressing separately to prevent soggy grains. Use glass containers for easy reheating and beautiful presentation.
Customization Ideas
Swap quinoa for brown rice or farro. Add avocado just before serving for creaminess or lime for extra zing.
Nutrition at a Glance
Each serving provides about 385 calories, 30 g protein, 35 g carbs, and 15 g fat, making these bowls well-balanced and satisfying for lunch or dinner.
Pin Enjoy making these healthy bowls as a quick lunch or dinner solution. Every bite delivers vibrant flavors and lasting energy, perfect for busy days.
Recipe Q&A
- → How long can these bowls be stored?
The bowls can be refrigerated for up to 4 days. Keep the dressing separate for maximum freshness.
- → Can I substitute the quinoa?
Absolutely. Brown rice or farro work well and provide a satisfying base for the meal.
- → How can I make this vegan?
Swap chicken for grilled tofu or chickpeas and use maple syrup in the dressing instead of honey.
- → Which vegetables add extra colour?
Include purple cabbage, cherry tomatoes, carrots, spinach, and edamame for vibrant colour pops.
- → Are there allergen concerns?
This dish contains soy and mustard. Check pumpkin seed sourcing if you have nut allergies, and always review labels.
- → What tools are needed for preparation?
Basic prep requires a saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, and containers.
