Save to Pinterest 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 first started making these meal-prep bowls, I loved watching the colors pop as I layered every ingredient. It turns each bowl into a cheerful, healthy lunch that always gets comments at work.
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 for vegan): 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, 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.
- Add dressing & garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Storage:
- Store in the refrigerator for up to 4 days.
Save to Pinterest My kids love picking their favorite veggie colors for their bowls, and making them together is a treasured weekly ritual in our kitchen.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are all you need to create these beautiful bowls.
Allergen Information
This meal contains soy (edamame) and mustard (Dijon). If you have nut allergies, check that pumpkin seeds are processed in a nut-free facility.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Fat: 15 g Carbohydrates: 35 g
Save to Pinterest Enjoy these bowls for lunch or dinner, knowing they are as beautiful as they are nourishing. Make ahead for a healthy week with zero fuss.
Recipe FAQs
- → What grains can I use instead of quinoa?
You can substitute brown rice or farro, adjusting cooking times as needed for grain type.
- → How long can these bowls be stored?
They keep well for up to 4 days in an airtight container in the refrigerator.
- → Can I replace chicken for a plant-based option?
Yes, grilled tofu or chickpeas work well and add protein while keeping the meal vegan-friendly.
- → What vegetables work best for layering?
Choose colorful options like cherry tomatoes, cabbage, carrot, bell pepper, spinach, cucumber, and edamame.
- → How can I keep the dressing fresh?
Store dressing separately and drizzle just before serving to maintain freshness and texture.
- → Are these bowls suitable for gluten-free and dairy-free diets?
Yes, the ingredients are naturally gluten-free and dairy-free, making the meal suitable for these dietary needs.