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 started making these meal-prep bowls when I wanted a quick, eye-catching lunch that would keep me energized throughout a busy week. The mix of colors and textures always makes me excited for mealtime.
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: 1 tablespoon
- 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
- Extra-virgin olive oil: 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- 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 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, 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. Garnish with pumpkin seeds and parsley.
- Store:
- Keep in the refrigerator for up to 4 days.
Save My kids love helping to layer the veggies and choose their favorite toppings. These bowls have quickly become a favorite for busy school nights at home.
Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains: Soy (edamame), Mustard (Dijon mustard). For nut allergies, use seeds processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g
Save These bowls stay fresh up to four days and look just as delicious as they taste. Make ahead for easy lunches or dinners all week long!
Recipe Questions
- → Can I make these bowls vegetarian?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based version while keeping all other steps the same.
- → How long can I store the assembled bowls?
The bowls can be refrigerated in airtight containers for up to 4 days, ensuring vegetables and dressing stay fresh.
- → What other grains can I use?
Swap quinoa with brown rice or farro to add variety to your meal while maintaining visual appeal and nutrition.
- → Can I adjust the dressing flavor?
Absolutely. Try adding fresh herbs, extra lemon juice, or a touch of hot sauce for different profiles.
- → Is this suitable for gluten-free diets?
Yes, using quinoa ensures these bowls remain gluten-free. Always verify additional ingredient labels for hidden gluten.
- → How do I add more crunch?
Include thinly sliced radishes or extra pumpkin seeds for enhanced texture and a fun, crisp bite.