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.
I love prepping these bowls for lunch because each serving is packed with flavor and color. The mix of crunchy vegetables and juicy chicken keeps every bite interesting, and the homemade dressing gives just the right zing.
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), cooked and shelled
- Cucumber: 1 small, sliced
- Extra-virgin olive oil: 3 tablespoons (for dressing)
- 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 a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let stand, and fluff with a fork.
- Prepare the Chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear on medium heat for 6 to 7 minutes per side until cooked through. Rest briefly, then slice thinly.
- Chop the Vegetables:
- While the grains and chicken cook, chop all vegetables: halve tomatoes, shred cabbage, julienne carrot, slice bell pepper and cucumber, set aside spinach and cooked edamame.
- Make the Dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey (or maple syrup), salt, and pepper in a bowl until well mixed.
- Assemble the Bowls:
- Divide quinoa evenly among 4 containers. Arrange chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in layers on top of the grains.
- Finishing Touches:
- Drizzle or pack dressing separately. Garnish bowls with pumpkin seeds and parsley.
- Storing:
- Keep meal-prep bowls in the refrigerator for up to 4 days.
Pin it My family loves picking their favorite toppings for these bowls. We enjoy seeing the rainbow of layers in each container, and it always sparks a fun conversation at the table.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are all you'll need to make this recipe.
Allergen Information
This recipe contains soy (edamame) and mustard (Dijon mustard). If you have nut allergies, confirm pumpkin seeds are handled in a nut-free facility and always check your ingredient labels.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g
Pin it Pack these bowls with your favorite vegetables for custom color and nutrition. Enjoy a fresh and satisfying meal any time of day!
Common Questions
- → How do I keep meal-prep bowls fresh?
Store assembled bowls in airtight containers and keep the dressing separate until serving for maximum freshness.
- → Can I use another grain instead of quinoa?
Yes, swap quinoa with brown rice, farro, or another preferred whole grain for a varied base.
- → What vegan protein alternatives work best?
Grilled tofu, chickpeas, or tempeh are excellent plant-based substitutions for chicken.
- → Are the bowls suitable for gluten-free diets?
Yes, quinoa is naturally gluten-free. Always check ingredient labels if using other grains or dressings.
- → What vegetables add colour and crunch?
Include purple cabbage, carrots, cherry tomatoes, spinach, and optional radishes for vibrant layers and crisp textures.
- → How long do these bowls stay good in the fridge?
Bowls keep well for up to 4 days when properly stored, making them great for advance meal planning.