Save to Pinterest A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
Preparing meal-prep bowls like these has made weekday lunches a breeze and a joy to eat. The moment I open my fridge to see cheerful layers and fresh ingredients, I know I'll have energy all afternoon.
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: 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 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 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:
- Chop all vegetables as directed while grains and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a mixing 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 layers on top of the grains.
- Add finishing touches:
- Drizzle with dressing or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Keep refrigerated for up to 4 days.
Save to Pinterest Sunday prep sessions now include the whole family choosing veggies and arranging layers in containers. Younger kids love adding the pumpkin seeds and parsley right before eating for extra crunch!
Meal-Prep Tips
Pack dressing separately in small containers to keep all layers fresh and avoid soggy grains.
Allergen & Diet Info
This recipe contains soy and mustard. For nut allergies, always confirm that pumpkin seeds are processed in a nut-free facility and check labels for hidden ingredients.
Nutrition Facts
Each serving provides approximately 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein.
Save to Pinterest Enjoy these bowls cold or gently warmed for a satisfying lunch that stays bright and delicious all week. Layering ingredients keeps every bite fresh and flavorful.
Common Recipe Questions
- → How do I keep vegetables crisp in the bowls?
Keep dressing separate and add just before serving. Refrigerate bowls in airtight containers for freshest texture.
- → Can I substitute chicken for another protein?
Yes, grilled tofu or chickpeas work well for a vegan option. You can also try shrimp or baked tempeh for variety.
- → What grains can replace quinoa?
Brown rice, farro, or bulgur are tasty alternatives. Adjust cooking times and seasonings for best results.
- → How long do these bowls stay fresh?
They can be refrigerated up to 4 days. Store dressing separately and add avocado just before eating for best flavor.
- → Are these bowls allergy-friendly?
They contain soy (edamame) and mustard (Dijon). Ensure pumpkin seeds are processed in a nut-free facility, and check all labels.
- → How can I add more crunch or freshness?
Add sliced radishes or a wedge of lime. Fresh herbs like parsley or cilantro boost flavor and visual appeal.