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 started making these meal-prep bowls when I wanted a satisfying, healthy lunch that was visually appealing and didn’t get soggy. The bright layers and variety keep me excited to open my container every day.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless and skinless
- Olive oil: 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt and 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 and 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 option)
- Salt and black pepper (for dressing): 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 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 to 7 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 are cooking.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until emulsified.
- Assemble the bowls:
- Divide quinoa among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate layers on top.
- Add dressing and garnish:
- Drizzle dressing or pack it separately. Garnish each bowl with pumpkin seeds and parsley.
- Storage:
- Store bowls in the refrigerator for up to 4 days.
Pin it These meal-prep bowls have become a favorite in my family, especially when we need healthy options during busy weeks. Everyone loves picking their favorite vegetables for their own bowls.
Substitutions & Variations
Swap the chicken for grilled tofu or chickpeas for a vegan twist, or use brown rice or farro instead of quinoa if you like a different grain base.
Serving Suggestions
Add sliced avocado right before serving for a creamy element, or serve with a wedge of lime for a burst of citrus flavor.
Meal-Prep Tips
Pack dressing separately to keep everything crisp. Thinly sliced radishes add extra crunch and color to your layers.
Pin it Enjoy these bowls for weekday lunches or casual dinners. The layers stay fresh and tasty, making healthy eating a visual delight.
Frequently Asked Questions
- → Can I replace chicken with a vegetarian protein?
Yes, use grilled tofu or chickpeas instead of chicken for a satisfying plant-based alternative.
- → What grains work best for the base?
Quinoa is recommended, but brown rice or farro also provide excellent texture and nutrition.
- → How do I keep vegetables fresh for several days?
Pack dressing separately and store assembled bowls in airtight containers in the refrigerator.
- → What garnishes add extra flavour and crunch?
Top with toasted pumpkin seeds, fresh parsley, and optionally add sliced radishes or avocado.
- → Are these bowls suitable for dairy-free and gluten-free diets?
Yes, all ingredients listed are naturally gluten-free and dairy-free when prepared as directed.
- → What is a quick tip for meal prepping these bowls?
Prepare grains and protein in advance, chop vegetables, and assemble when needed for convenience.