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 workdays got busy and healthy eating sometimes felt impossible. Layering all the colorful ingredients in each container always sparks joy and makes lunch exciting every day.
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:
- Combine quinoa, water, and salt in a saucepan. Bring to boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand 5 minutes. Fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for about 6 to 7 minutes per side, until cooked through. Rest 5 minutes, then slice thinly.
- Prepare vegetables:
- While the grains and chicken cook, chop all vegetables as directed.
- Make the dressing:
- In a small bowl, whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until combined.
- Assemble the bowls:
- Divide quinoa evenly among 4 containers. Arrange sliced chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in visually distinct layers over the grains.
- Add dressing and garnish:
- Drizzle dressing, or pack separately. Garnish with pumpkin seeds and parsley.
- Store:
- Refrigerate bowls for up to four days.
Save My family loves seeing these bowls lined up in the fridge, each bursting with color and freshness. It has become a weekly ritual to prep together and choose which vegetable combinations go in each box.
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 mustard). For nut allergies, check if pumpkin seeds are processed in a nut-free facility. Always review ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save Layer your bowls for the ultimate visual pop and keep the dressing on the side until serving for freshest results.
Recipe Questions
- → Can I use a different protein instead of chicken?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based version. Adjust seasonings to taste.
- → How long can these bowls be stored?
Store bowls in the refrigerator for up to four days. Keep the dressing separate until serving for best freshness.
- → Are other grains suitable for layering?
Brown rice or farro also work well as the base, offering slightly different texture and flavor profiles.
- → What dressing options can I use?
The lemon-Dijon dressing is tangy and light, but balsamic vinaigrette or tahini-based sauces are tasty alternatives.
- → How do I add extra crunch or flavour?
Thinly sliced radishes or fresh avocado can be added before serving, and a wedge of lime provides a citrus kick.
- → Are these bowls suitable for gluten-free diets?
Yes, quinoa and the specified ingredients are naturally gluten-free, making them suitable for gluten-free diets.