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.
Meal-prep bowls have become my go-to solution for healthy eating when life gets hectic. I love creating combinations that look as beautiful as they taste, and these bowls never fail to impress my family at lunchtime.
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 1/2 teaspoon salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Stand for 5 minutes, then 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:
- Chop all vegetables while grains and chicken cook as directed.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until smooth and emulsified.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful layers on top.
- Add dressing and garnish:
- Drizzle bowls with dressing or pack separately. Garnish with pumpkin seeds and parsley.
- Store:
- Keep refrigerated for up to 4 days.
Pin It My kids get excited about picking their favorite colors for each bowl. This has turned lunch into a fun family ritual where everyone chooses their own combos and we snap a quick meal photo together.
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, use pumpkin seeds from a nut-free facility. Always check ingredient labels.
Nutritional Information
Per serving: 385 calories, 15 g fat, 35 g carbohydrates, 30 g protein
Pin It Fresh, vibrant, and easy to customize: these bowls will keep you energized and satisfied all week. Enjoy every colorful bite!
Recipe FAQs
- → How can I make these bowls vegetarian?
Swap chicken for grilled tofu or chickpeas and use maple syrup instead of honey in the dressing.
- → What other grains can I use as a base?
Quinoa works well, but you can substitute with brown rice, farro, or even barley for different flavors and textures.
- → How long can I store these in the fridge?
Prepared bowls will stay fresh in the refrigerator for up to four days if kept in airtight containers.
- → Can I add extra vegetables for more color?
Absolutely! Try adding radishes, roasted sweet potatoes, avocado, or baby kale for more variety and crunch.
- → Is this suitable for gluten-free and dairy-free diets?
Yes, the meal uses gluten-free grains and excludes dairy. Always double-check ingredient labels to avoid hidden allergens.
- → What is the best way to serve the dressing?
Drizzle just before eating, or pack separately for freshness when prepping in advance.