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 became my go-to after busy weekdays. These colorful creations keep me inspired and energized, while making healthy eating genuinely easy.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon (for quinoa), plus to taste
- 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
- 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 (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 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 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 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 and 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 My kids love layering their own colors in these bowls. Last weekend, we all added extra parsley and pumpkin seeds for a family-style twist at lunch.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.
Save These bowls deliver a cheerful flavor burst in every bite. Perfect to prep ahead, and even better to share.
Recipe FAQ
- → How do I keep vegetables vibrant and crisp?
Chop vegetables fresh and layer separately over grains. Pack dressing aside until serving to maintain texture.
- → Can I use different grains or proteins?
Yes, try brown rice, farro, or bulgur for grains, and swap chicken for grilled tofu or chickpeas as a plant-based option.
- → How long can I store the assembled bowls?
Bowls keep well in the fridge for up to 4 days. Add fresh avocado or garnish just before eating for best results.
- → What dressing works best for these bowls?
A tangy lemon-Dijon dressing adds zest and ties the flavors together. Pack dressing separately for freshness.
- → Are these bowls suitable for gluten-free or dairy-free diets?
Yes, use gluten-free grains and plant-based proteins. No dairy is included, and options suit both dietary needs.
- → How do I add extra crunch or flavor?
Add pumpkin seeds, radishes, or fresh herbs just before serving for more texture and vibrant taste.