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 first made these meal-prep bowls for a busy week ahead, and they quickly became a staple. The vibrant layers are easy to pack, stay fresh, and truly brighten up my lunch break at work.
Ingredients
- Grains & Base: 1 cup (180 g) quinoa, rinsed; 2 cups (480 ml) water; 1/2 teaspoon salt
- Protein: 2 large chicken breasts (about 400 g), boneless & skinless; 1 tablespoon olive oil; 1/2 teaspoon smoked paprika; 1/2 teaspoon garlic powder; salt & black pepper, to taste
- Vegetables: 1 cup (120 g) cherry tomatoes, halved; 1 cup (120 g) shredded purple cabbage; 1 large carrot, julienned; 1 yellow bell pepper, sliced; 1 cup (100 g) baby spinach; 1/2 cup (70 g) edamame (shelled, cooked); 1 small cucumber, sliced
- Dressing: 3 tablespoons extra-virgin olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; 1 teaspoon honey (or maple syrup for vegan); salt & black pepper, to taste
- Garnish: 2 tablespoons toasted pumpkin seeds; 1 tablespoon chopped fresh parsley
Instructions
- Cook the quinoa:
- In a saucepan, combine quinoa, water, and 1/2 teaspoon 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, 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.
- Drizzle with dressing:
- 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.
Pin My family loves building their own bowls, layering different veggies and grains for personalized bursts of color. Sharing these bowls is now a cherished dinner tradition every Sunday.
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.
Nutritional Information
Per serving: Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g.
Pin With these crunchy, colorful meal-prep bowls, eating healthy never looks boring. Enjoy the convenience and vibrant flavors all week long.
Recipe FAQ
- → Can I substitute the chicken with a plant-based protein?
Absolutely! Grilled tofu or chickpeas make excellent substitutions, offering a vegan-friendly high-protein option.
- → What other grains can I use for the base?
Brown rice, farro, or even cauliflower rice work well. Adjust cooking methods and times as needed for each.
- → How can I keep vegetables crisp when prepping ahead?
Store the dressing separately, and layer sturdier veggies (like carrots and cabbage) at the bottom, with leafy greens on top.
- → How long do these bowls stay fresh in the refrigerator?
They stay fresh for up to four days when kept chilled and dressing packed separately.
- → What garnishes add extra flavor or crunch?
Pumpkin seeds, parsley, avocado slices, radishes, or a lime wedge all add great texture and taste.