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 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.