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.
Meal-prep bowls like these became a staple in my kitchen when I wanted healthy lunches that kept me energized during busy weeks. I love how each layer stays fresh, and the colorful veggies always put a smile on my face.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon (for quinoa)
- Chicken breasts: 2 large (about 400 g), boneless, skinless
- Olive oil: 1 tablespoon (for chicken)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: To taste (for chicken and dressing)
- 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 (for dressing)
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup): 1 teaspoon
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- In a saucepan combine quinoa water and 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 to 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 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 layers on top of the grains.
- Add dressing and garnish:
- Drizzle with dressing or pack dressing separately. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Save These bowls always go fast when my family needs grab-and-go lunches. My kids love customizing their layers and picking their favorite veggies.
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 make these bowls with ease.
Nutritional Information
Each serving contains about 385 calories 15 g total fat 35 g carbohydrates and 30 g protein making this a balanced meal.
Dietary & Ingredient Swaps
Substitute chicken with grilled tofu or chickpeas for vegan bowls. Try brown rice or farro instead of quinoa or add avocado before serving for extra creaminess.
Save Bright fresh and packed with protein these healthy meal-prep bowls make lunch exciting and easy all week long.
Recipe FAQ
- → How can I make this vegetarian?
Swap chicken for grilled tofu or chickpeas to create a plant-based meal while retaining protein and texture.
- → Can I use a different grain instead of quinoa?
Brown rice or farro can be substituted for quinoa if you prefer a different flavor or texture in your bowl.
- → How should I store these prepared bowls?
Keep assembled bowls in airtight meal-prep containers in the refrigerator for up to four days. Pack dressing separately for freshness.
- → Are these bowls suitable for gluten-free diets?
Yes, the main ingredients are naturally gluten-free, including quinoa, chicken, and vegetables.
- → What garnishes add extra flavor or crunch?
Top your bowls with toasted pumpkin seeds, fresh parsley, or thinly sliced radishes. Add avocado just before serving for creaminess.
- → Can I adjust the protein for meal variety?
Feel free to try grilled fish, shrimp, or plant proteins for diverse flavor options based on your dietary needs.