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 made these healthy meal-prep bowls for a busy workweek when I craved something both nutritious and beautiful. The colorful layers and mix of textures made lunch break feel special every day.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for quinoa): 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 for vegan): 1 teaspoon
- Salt & black pepper (for dressing): To taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook quinoa:
- In a saucepan, combine quinoa, water, and 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 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.
- Chop vegetables:
- While grains and chicken cook, chop all vegetables as directed.
- Make dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until emulsified.
- Assemble 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.
- Dress and garnish:
- Drizzle bowls with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Keep bowls in the refrigerator for up to 4 days.
Save When my family saw these bowls, everyone was excited to pick their favorite veggies for the top layer, making mealtime fun and interactive for all ages.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers will make preparation easy and organized.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). Always check labels for hidden allergens if serving to those with food sensitivities.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save These bowls stay fresh for days and make healthy eating beautifully simple. Customize with seasonal produce and enjoy them for lunch or dinner.
Recipe FAQ Section
- → Can this be made vegetarian or vegan?
Swap grilled chicken for tofu or chickpeas, and use maple syrup in the dressing for a vegan-friendly option.
- → How do I keep the ingredients fresh for meal prep?
Store the dressing separately, assemble bowls just before serving, and keep everything tightly sealed in the fridge.
- → What grains can I use besides quinoa?
Brown rice or farro work well and provide different textures to complement the veggie layers.
- → What's a good substitute for edamame?
Try green peas, chickpeas, or omit altogether for an allergy-friendly alternative.
- → How can I add more crunch or flavor?
Thinly sliced radishes, roasted chickpeas, or a squeeze of lime can elevate both texture and taste.
- → Is this dish suitable for gluten-free diets?
Yes, all listed ingredients are gluten-free. Always check product labels to confirm.