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 created these meal-prep bowls when my week was packed and I needed a way to stay on track with nutritious eating. Their easy layering process always motivates me to fill my fridge with healthy, vibrant options.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon for grains, plus to taste
- Chicken breasts: 2 large (about 400 g), boneless & skinless
- Olive oil: 1 tablespoon (for chicken), 3 tablespoons (for dressing), extra-virgin preferred
- 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 and cooked
- Cucumber: 1 small, sliced
- 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:
- In a saucepan, combine quinoa, water, and salt. 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 black 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 and slice all vegetables as directed.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until emulsified in a mixing bowl.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate colorful layers.
- Finish and store:
- Drizzle with dressing or pack dressing separately. Garnish with pumpkin seeds and parsley. Store in refrigerator up to 4 days.
Pin Our family loves these bowls on busy nights when everyone can customize their own layers, adding a little extra crunch or spice for a personal touch.
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, ensure pumpkin seeds are processed in a nut-free facility and always check ingredient labels.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g
Pin Meal-prep just got vibrant and effortless with these bowls. A few minutes of layering brings you taste, color, and lasting freshness.
Recipe Questions
- → Can I make these bowls vegan?
Absolutely! Replace chicken with baked tofu or chickpeas, and use maple syrup instead of honey for a fully plant-based option.
- → What grains work best for the base?
Quinoa, brown rice, or farro all create a delicious foundation. Adjust cooking times based on the grain you choose.
- → How do I keep veggies crisp?
Pack greens and dressing separately until serving, and store bowls airtight in the refrigerator for optimal freshness.
- → Can I use different proteins?
Yes! Try grilled shrimp, sliced steak, or tempeh for variety. Adjust cooking methods to suit the protein.
- → How long can these bowls be stored?
Meal-prep bowls stay fresh for up to four days in the fridge. Keep the dressing separate for best texture.