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 love how these bowls make healthy eating not just easy but beautiful too. Every time I open my fridge and see those colorful layers, I feel inspired to eat well all week!
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 (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 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.
- Dress and garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Storage:
- Store in the refrigerator for up to 4 days.
Pin My family enjoys building their own meal-prep bowls, picking their favorite veggies and creating fun patterns for even more color pops. It turns prepping healthy meals into a group activity!
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers ensure smooth assembly and storage.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.
Pin Use these vibrant bowls to upgrade your weekly meal prep and enjoy nourishing, colorful lunches all week long. Just grab and go for a healthy meal every time!
Recipe FAQ
- → Can I substitute the chicken with another protein?
Absolutely! Firm tofu or chickpeas make excellent replacements for a vegetarian or vegan option, retaining protein content and flavor.
- → Which grains can I use instead of quinoa?
Brown rice, farro, or even cauliflower rice can be used for variety, offering similar textures and nutritional benefits in the bowl.
- → How do I keep vegetables crisp during storage?
Keep the dressing separate until serving and store bowls tightly sealed; add delicate veggies like avocado just before eating.
- → Is this dish suitable for gluten-free diets?
Yes, using quinoa ensures the meal is naturally gluten-free. Check labels on all packaged ingredients to confirm safety.
- → What dressing pairs best with these bowls?
Use a lemon-Dijon dressing for bright flavor, or try tahini, balsamic, or yogurt-based dressings for different taste profiles.