Pin It 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 enjoyed crafting these bowls for busy weekdays when I wanted something fresh and filling without spending hours in the kitchen. The customizable colors and textures make meal-prep actually exciting.
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: 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 6–7 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.
- Add dressing & 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 It These meal-prep bowls quickly became a family favorite because everyone can pick colors and fillings they enjoy. Even kids loved the rainbow layers at lunch!
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). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Read ingredient labels before use.
Nutritional Information (per serving)
Calories: 385, Total fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Pin It Layering each bowl with different vegetables makes them endlessly customizable. Enjoy your bright, healthy meal all week!
Recipe Questions & Answers
- → Can I use a different protein source?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based option. Adjust seasoning as desired for other proteins.
- → How should the vegetables be prepared?
Slice, julienne, and halve vegetables to create appealing visual layers and even texture. Keep colours separated for maximum effect.
- → Is this bowl suitable for gluten-free diets?
Yes, using quinoa ensures the meal is naturally gluten-free. Always check ingredient labels for hidden gluten.
- → Can the dressing be made vegan?
Swap honey for maple syrup in the dressing for a vegan-friendly finish that complements the bowl's flavours.
- → How long do the assembled bowls stay fresh?
Store in airtight containers and refrigerate. Bowls retain freshness and vibrant colours for up to four days.
- → What other grains work well?
Brown rice or farro are excellent alternatives for the base, offering different textures and nutrient profiles.