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 love making these bowls ahead for busy weeks. The beautiful layered presentation always lifts my mood and everyone enjoying lunch at work always asks what I made.
Ingredients
- Quinoa: 1 cup (180 g) rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon (plus extra to taste)
- 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 (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.
- Drizzle 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 These bowls have become our family's Sunday meal-prep tradition and everyone enjoys building their own vibrant combinations each week.
Required Tools
Medium saucepan frying pan or grill pan sharp knife cutting board whisk mixing bowl and meal-prep containers are essential for quick assembly.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). For nut allergies ensure pumpkin seeds are processed in a nut-free facility and always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385 Total Fat: 15 g Carbohydrates: 35 g Protein: 30 g
Save Meal-prep bowls make healthy eating simple and satisfying. A batch prepped ahead means lunch is ready and vibrant every day.
Recipe Guide
- → What grains work best for the base?
Quinoa, brown rice, or farro make excellent choices, providing texture and a nutrient boost.
- → Can I substitute chicken for a vegetarian option?
Absolutely! Grilled tofu or chickpeas are delicious protein swaps for plant-based bowls.
- → How do I keep vegetables crisp in meal-prep bowls?
Prep vegetables fresh and pack dressing separately to preserve crunch and color over several days.
- → What dressing flavors pair well?
Lemon-Dijon mustard offers a tangy punch; try balsamic or Greek yogurt-based dressings for variety.
- → Are these bowls suitable for special diets?
Yes, bowls are gluten-free and dairy-free; simply adjust protein and dressing for vegan or other needs.
- → How long can I store the prepared bowls?
Refrigerated bowls remain fresh and tasty for up to 4 days when kept in airtight containers.