Pin Recipe 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 often prep these bowls in advance for busy weekdays. The colors and flavors always make me look forward to lunch, and they keep me energized without any heaviness.
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), shelled, cooked
- Cucumber: 1 small, sliced
- Extra-virgin olive oil: 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper: to taste
- 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 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 & garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Refrigerate:
- Store in the refrigerator for up to 4 days.
Pin Recipe My family loves building their own bowls, choosing their favorite add-ins for lunch. The colors always make the meal special and encourage my kids to try new veggies 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, check that pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein
Pin Recipe These meal-prep bowls will brighten up your week and keep you satisfied. Play with the ingredients for endless healthy combinations.
Recipe FAQs
- → Can I use a different grain instead of quinoa?
Yes, try brown rice or farro for a tasty twist. Adjust cooking time accordingly for each grain.
- → Is there a plant-based protein alternative?
Grilled tofu or chickpeas work well in place of chicken and keep the meal high in protein.
- → How long do the bowls stay fresh?
Stored in airtight containers, these bowls remain fresh in the refrigerator for up to four days.
- → What can I add for extra crunch?
Thinly sliced radishes or extra pumpkin seeds provide delicious crunch and texture contrast.
- → Are these bowls allergy-friendly?
They are gluten and dairy-free. Always check labels for soy (edamame) and mustard (Dijon) allergies.
- → Can I pack the dressing separately?
Yes, packing dressing on the side keeps veggies crisp and maintains the bowl's freshness longer.