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.
I first made these meal-prep bowls on a busy weeknight and was amazed how quickly they came together. The vibrant colors and textures make every lunch feel special and keep me motivated to eat healthy throughout the week.
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: 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 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, 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 chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Add dressing & garnish:
- Drizzle dressing or pack separately. Garnish with pumpkin seeds and parsley.
- Store:
- Keep bowls refrigerated up to 4 days.
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My family loves customizing their bowls with extra veggies or avocado on busy days, making dinner fun and interactive for everyone at the table.
Serving Suggestions
Serve bowls with a wedge of lime for brightness. For more crunch, add thin cucumber or radish slices just before eating.
Storage & Meal-Prep Tips
Store prepared bowls in the fridge for up to 4 days. Keep dressing separate for best texture and freshness.
Nutrition Info
Each serving provides about 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein, making these bowls perfect for high-protein meal-prep.
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Add these bowls to your weekly rotation for simple, colorful lunches that satisfy and energize. The layers stay crisp and tasty all week long.
Recipe Questions & Answers
- → How do I keep the vegetables fresh in meal-prep bowls?
Keep vegetables crisp by storing dressing separately and assembling just before eating. Use airtight containers for best texture.
- → Can I swap chicken with a plant-based protein?
Absolutely! Substitute with tofu or chickpeas for a satisfying vegan alternative while keeping the bowls protein-rich.
- → Which grains can replace quinoa in the base?
Feel free to use brown rice, farro, or even couscous for the grain base, depending on taste preferences or dietary needs.
- → How long will the bowls stay fresh in the refrigerator?
Properly stored, the assembled bowls last up to four days. Add avocado or fresh garnishes right before serving for optimal taste.
- → Is this meal suitable for gluten- or dairy-free diets?
Yes, the ingredients and dressing are naturally gluten- and dairy-free. Always check individual labels for allergens.
- → What can I use to add extra crunch?
Thinly sliced radishes or additional toasted seeds make a great crunchy garnish for these colourful bowls.