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 started making these meal-prep bowls when looking for a way to combine convenience with freshness, especially for busy weekdays. The variety of colors not only made my fridge look cheerful but also kept my meals interesting all week.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large, boneless (about 400 g) & 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:
- Combine quinoa, water, and salt in a saucepan. Bring to a boil, reduce heat to low. Cover and simmer for 15 minutes. Remove from heat, let stand for 5 minutes, then fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear for 6 minutes per side until cooked through. Let rest for 5 minutes, slice thinly.
- Prepare vegetables:
- Chop all vegetables as directed while grains and chicken cook.
- Prepare the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until well mixed.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange sliced chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, cucumber in separate, colorful layers over grains.
- Add dressing and garnish:
- Drizzle dressing over bowls, or pack separately. Garnish with pumpkin seeds and parsley.
- Store:
- Keep bowls in the refrigerator for up to 4 days.
Save Layering everything for a weekend family lunch, my kids loved choosing their favorite colors and adding their own extra veggies. It became a colorful tradition each Sunday.
Nutritional Information
Each serving is packed with about 385 calories, 15 g of fat, 35 g carbs, and a hearty 30 g protein.
Meal Prep & Storage
Store bowls in airtight containers for up to four days. Dress just before serving to keep ingredients crisp and colorful.
Allergen Guide
Check ingredient labels carefully. For vegan or allergy-friendly versions, swap chicken for tofu or chickpeas and honey for maple syrup.
Save Enjoy these beautiful bowls — each bite is full of fresh flavors and nourishing goodness. They are perfect for busy days when you crave both ease and a touch of color.
Recipe Questions & Answers
- → What grains can I use besides quinoa?
Brown rice, farro, or bulgur wheat are great alternatives for a chewy base and varied flavor profile.
- → How do I store the bowls for freshness?
Refrigerate assembled bowls for up to four days. Keep the dressing separate to maintain texture.
- → Can I replace chicken with a plant-based protein?
Grilled tofu or chickpeas provide a delicious, protein-rich alternative perfect for vegan options.
- → Is this dish suitable for gluten-free or dairy-free diets?
All ingredients are naturally gluten-free and dairy-free. Always check labels for hidden allergens.
- → How can I enhance the bowl's crunch?
Adding toasted pumpkin seeds, fresh radish slices, or even nuts brings extra texture and crunch.
- → What dressings pair well with these bowls?
A lemon-Dijon dressing is classic, but try tahini, balsamic vinaigrette, or avocado-based dressings for variety.