Pin 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 when I needed quick lunches packed with flavor and variety. Arranging the ingredients by color always brings a smile and makes busy weeks more enjoyable.
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
- Salt & 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 (or maple syrup): 1 teaspoon
- Salt & black pepper: To taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- Combine quinoa, water, and salt in a saucepan. Bring to a boil, 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 vegetables as directed.
- Make the dressing:
- 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, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in layers on top of the grains.
- Add dressing & garnish:
- Drizzle with dressing or pack it separately. Sprinkle pumpkin seeds and parsley on top.
- Store:
- Refrigerate meal-prep bowls for up to 4 days.
Pin My kids love picking out their favorite colors before mixing everything together, and it always sparks laughter around the table.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). If you have nut allergies, check that pumpkin seeds are processed in a nut-free facility. Always review ingredient labels for unexpected allergens.
Nutritional Information
Per serving: 385 calories, 15 g fat, 35 g carbohydrates, and 30 g protein.
Pin Make a batch on Sunday and enjoy vibrant, quick meals all week. These bowls keep you fueled and satisfied through busy days.
Recipe FAQ
- → How can I make this dish vegan?
Swap the chicken for grilled tofu or chickpeas, and use maple syrup instead of honey in the dressing.
- → What are some grain alternatives to quinoa?
Brown rice, farro, or millet are excellent substitutes, each offering a unique texture and flavor nuance.
- → How do I keep vegetables crisp during storage?
Pack dressing separately, use fresh produce, and layer heartier veggies closest to grains to maintain crunch.
- → Can I add extra toppings for more flavor?
Yes! Try sliced avocado, radishes, or fresh herbs such as cilantro or mint just before serving.
- → Is this suitable for gluten-free diets?
Absolutely. The ingredients listed are naturally gluten-free; always check labels for hidden sources.
- → How long do these bowls stay fresh in the fridge?
When stored in airtight containers, the bowls stay fresh for up to four days. Add dressing just before eating.