Healthy Meal-Prep Bowls Layers (Print)
Enjoy vibrant layers of fresh vegetables, grains and protein for nutritious, beautiful and convenient meals.
# Ingredients:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey
20 - Salt and black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Directions:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, then cover and reduce heat to low. Simmer for 15 minutes, remove from heat and let stand for 5 minutes. Fluff with a fork.
02 - Coat chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side, until thoroughly cooked. Rest for 5 minutes, then slice thinly.
03 - While quinoa and chicken cook, chop all vegetables according to specified cuts.
04 - Whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a mixing bowl until well emulsified.
05 - Divide cooked quinoa evenly among four meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers over the grains.
06 - Drizzle with dressing or keep dressing in a side container for freshness. Top with toasted pumpkin seeds and chopped parsley.
07 - Refrigerate prepared bowls in sealed containers for up to four days.
# Expert Tips:
01 -
- Filled with a rainbow of vegetables for maximum nutrition and visual appeal
- Perfect for meal prep and stays fresh in the fridge for days
02 -
- You can easily swap the chicken for tofu or chickpeas to make these bowls vegan.
- These bowls are naturally gluten-free and dairy-free when prepared as directed.
03 -
- Add avocado just before serving to keep it fresh and creamy.
- For extra crunch, toss in thinly sliced radishes or serve with a wedge of lime.