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.
My first attempt at making meal-prep bowls went better than expected: not only did they look beautiful, but the flavors stayed bright and fresh all week. Layering each ingredient made it easy to eat healthy, even during busy days.
Ingredients
- Grains & Base: 1 cup (180 g) quinoa, rinsed
- Grains & Base: 2 cups (480 ml) water
- Grains & Base: 1/2 teaspoon salt
- Protein: 2 large chicken breasts (about 400 g), boneless & skinless
- Protein: 1 tablespoon olive oil
- Protein: 1/2 teaspoon smoked paprika
- Protein: 1/2 teaspoon garlic powder
- Protein: Salt & black pepper, to taste
- Vegetables: 1 cup (120 g) cherry tomatoes, halved
- Vegetables: 1 cup (120 g) shredded purple cabbage
- Vegetables: 1 large carrot, julienned
- Vegetables: 1 yellow bell pepper, sliced
- Vegetables: 1 cup (100 g) baby spinach
- Vegetables: 1/2 cup (70 g) edamame (shelled, cooked)
- Vegetables: 1 small cucumber, sliced
- Dressing: 3 tablespoons extra-virgin olive oil
- Dressing: 2 tablespoons lemon juice
- Dressing: 1 teaspoon Dijon mustard
- Dressing: 1 teaspoon honey (or maple syrup for vegan)
- Dressing: Salt & black pepper, to taste
- Garnish: 2 tablespoons toasted pumpkin seeds
- Garnish: 1 tablespoon chopped fresh parsley
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, 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 well combined.
- Assemble the bowls:
- Divide quinoa evenly among 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.
- Store:
- Store in the refrigerator for up to 4 days.
Save Whenever I pack these bowls for lunch, my kids get excited about the colors, and it has become our favorite way to enjoy veggies together.
Meal Prep Success Tips
To keep everything fresh, store dressing separately and layer wet ingredients on top. Add avocado just before serving for best texture.
Substitution Ideas
Swap chicken for grilled tofu or chickpeas for a vegan version. Use brown rice or farro instead of quinoa as a base.
Nutrition Information
Each serving offers 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein, making this bowl balanced and satisfying.
Save Enjoy these bowls as a bright, easy lunch or dinner, and let healthy eating stay fun. Simple prepping keeps all flavors fresh throughout the week.
Recipe FAQ
- → How can I make these bowls vegan?
Simply swap the chicken for grilled tofu or chickpeas and choose maple syrup in the dressing for a plant-based option.
- → What other grains work well instead of quinoa?
Brown rice, farro, or even cauliflower rice can be substituted for quinoa to suit your taste or dietary needs.
- → How do I keep the vegetables crisp in storage?
Pack the dressing separately and layer sturdier vegetables at the bottom to help maintain texture throughout the week.
- → Can I prepare these bowls ahead for lunches?
Yes, these bowls are designed for meal-prep and store well in the refrigerator for up to four days.
- → What garnishes enhance flavor and texture?
Sprinkle toasted pumpkin seeds or freshly sliced radishes just before serving for extra crunch and freshness.
- → Is this dish gluten-free?
Yes, the bowl is naturally gluten-free when made with quinoa and gluten-free certified ingredients.