Pin it A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing designed for easy meal-prep and beautiful presentation.
Meal-prep bowls have turned my weekly lunches into a rainbow of flavors and textures. I love how quick it is to assemble everything, and the beautiful color layers always make me excited to eat healthy.
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Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for grains): 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
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Instructions
- Cook the quinoa:
- Combine quinoa, water, and salt in a saucepan. Boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let stand for 5 minutes, then 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, until cooked through. Let rest for 5 minutes and slice thinly.
- Chop vegetables:
- While grains and chicken cook, chop cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber as directed.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until smooth.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange sliced chicken and vegetables in separate layers on top of the grains.
- Add dressing & garnish:
- Drizzle with dressing or pack it separately. Garnish with pumpkin seeds and parsley.
- Chill & store:
- Store covered bowls in the refrigerator for up to 4 days.
Pin it My family loves seeing these bowls come together. Everyone picks their favorite vegetable layer and I get requests for extra dressing almost every time.
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Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers keep prep and storage simple.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). Always check pumpkin seeds are nut-free if allergies are a concern.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.
Pin it 
With fresh ingredients and fun layers these bowls make healthy eating easy and enjoyable right from the fridge.
Recipe Questions & Answers
- → What grains can I use aside from quinoa?
Brown rice, farro, or millet can be substituted as the bowl base depending on your preference and dietary needs.
- → How should I store the assembled bowls?
Use airtight containers and keep the dressing separate for maximum freshness. Store in the fridge for up to 4 days.
- → Are there vegan protein options I can use?
Try grilled tofu or chickpeas in place of chicken for a plant-based alternative that still delivers plenty of protein.
- → Can I add other toppings to enhance flavor?
Add avocado before serving for creaminess or thinly sliced radishes for an extra crunch and fresh taste.
- → Is this bowl suitable for gluten-free diets?
Yes, all primary ingredients are naturally gluten-free; always check dressing and garnish labels for possible additives.
- → Do I need special equipment to prepare these bowls?
Just basic tools: a saucepan, pan or grill, knife, board, whisk, mixing bowl, and containers for storage.
