Healthy Meal-Prep Colour Bowls

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 fell in love with prepping these bowls because every container looks like a mini rainbow, making healthy eating so much more fun and satisfying. The flavors and textures come together perfectly, and everything stays fresh for days.

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: 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 (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 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.

Dressing and 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.

Save

My kids love picking out their favorite layer when they open their meal-prep bowls, and every week we try a new vegetable or topping together to keep things exciting.

Required Tools

Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers

Nutritional Information

Each serving contains about 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein.

Variations

Substitute chicken with grilled tofu or chickpeas for a vegan meal-prep option, or swap quinoa for brown rice or farro for variety.

Save

These healthy bowls stay fresh for up to 4 days and make weekday lunches burst with color and nutrition!

Recipe Questions & Answers

→ Can I substitute quinoa for other grains?

Yes, brown rice or farro are great alternatives that provide a similar wholesome base and nutrition.

→ How do I keep vegetables fresh when prepping?

Keep dressing separate until serving and store meals in airtight containers to maintain crispness.

→ Is there a vegan option for protein?

Grilled tofu or chickpeas work well instead of chicken and still offer plenty of protein and texture.

→ Can these bowls be made nut-free?

Yes, just ensure pumpkin seeds are sourced from a nut-free facility or swap with seeds like sunflower.

→ How long can the bowls be refrigerated?

They keep well for up to four days; add avocado and dressing just before serving for the best taste.

→ Are these suitable for gluten-free diets?

Absolutely, as all ingredients are naturally gluten-free; just double-check processed items for cross-contamination.