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 first tried making these meal-prep bowls to brighten up my lunches for the week. Seeing all those vibrant veggies neatly arranged always makes busy days feel more cheerful.
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 (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper (for chicken): 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 (for dressing): 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup): 1 teaspoon
- Salt & black pepper (for dressing): to taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil, 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:
- Refrigerate meal-prep bowls for up to 4 days.
Save My family loves picking their favorite layers out of these bowls. It's a fun way for everyone to customize and add more of what they enjoy.
Substitutions & Variations
Swap chicken for grilled tofu or chickpeas to make it vegan, or use brown rice instead of quinoa. Add avocado before serving for extra creaminess and serve with a wedge of lime for brightness.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers recommended for easy assembly.
Nutritional Info
Each serving provides approximately 385 calories, 15 g fat, 35 g carbohydrates, and 30 g protein—making this bowl a nutritious choice for busy days.
Save Make these bowls at the start of the week for fast, vibrant meals you'll actually look forward to. Their visual appeal makes eating healthy a treat.
Recipe FAQ
- → What grains can I use as the base?
You can use quinoa, brown rice, or farro for varied texture and nutrition in each bowl.
- → How do I keep vegetables fresh when prepping ahead?
Pack dressing separately and layer sturdier vegetables on the bottom to maintain crispness during storage.
- → Can I substitute chicken for a plant-based protein?
Yes, grilled tofu, chickpeas, or tempeh make excellent swaps for a vegan or vegetarian option.
- → Which garnishes add extra flavor and crunch?
Use toasted pumpkin seeds, fresh parsley, or thinly sliced radishes for an added burst of texture and taste.
- → Is this dish suitable for meal-prep?
Absolutely. These bowls hold up well in the refrigerator for up to 4 days, making them perfect for advance meal planning.
- → How do I ensure the chicken is cooked through?
Grill or pan-sear chicken 6–7 minutes per side and check for clear juices or an internal temperature of 165°F (74°C).