Save 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 fell in love with making these meal-prep bowls when I was looking for quick, healthy lunches that did not sacrifice flavor or visual appeal. Layering vibrant veggies and juicy chicken on fluffy quinoa instantly made me look forward to my midday break.
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 (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper (for chicken): 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 (for dressing): 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup): 1 teaspoon
- Salt & black pepper (for dressing): 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 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 blended.
- Assemble the bowls:
- Divide quinoa evenly among 4 containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Add dressing and garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Refrigeration:
- Store in the refrigerator for up to 4 days.
Save My family loves customizing their own bowls during dinner, adding their favorite toppings or extra veggies. Sharing this meal has become a fun routine that brings everyone together for healthy choices.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers.
Allergen Information
Contains: Soy (edamame), Mustard (Dijon mustard). Ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g.
Save These bowls add both color and nourishment to your weekly rotation. Prep ahead for easy grab-and-go meals any day.
Common Questions
- → How do I make this meal vegan?
Swap out the chicken for grilled tofu or chickpeas and use maple syrup in the dressing instead of honey.
- → Can I use other grains besides quinoa?
Yes! Try brown rice, farro, or barley for a flavourful base that complements the other ingredients.
- → How long can these bowls be stored?
These bowls can be refrigerated in airtight containers for up to four days, keeping ingredients fresh.
- → What vegetables work well for layering?
Cherry tomatoes, purple cabbage, carrots, bell peppers, baby spinach, edamame, and cucumber all create vibrant layers.
- → How do I keep the dressing fresh?
Pack the dressing separately in small containers and drizzle just before serving to maintain crisp textures.
- → Can I add extra toppings for crunch?
Absolutely! Pumpkin seeds add texture, and thinly sliced radishes provide extra crunch and colour.