Save A vibrant, nutrient-packed meal featuring colourful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
I first made these meal-prep bowls to streamline healthy lunches and quickly discovered that assembling them in vibrant, layered containers made eating well both easy and beautiful. The crisp, fresh veggies and tangy dressing are always a highlight.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 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: 1 teaspoon
- Salt & black pepper: To taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the 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 the 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, then slice thinly.
- Prepare vegetables:
- Chop all vegetables as directed while grains and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until emulsified.
- Assemble the bowls:
- Divide quinoa evenly among 4 containers. Arrange sliced chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate layers on top of grains.
- Dress and garnish:
- Drizzle with dressing, or pack dressing separately. Garnish with pumpkin seeds and parsley.
- Storage:
- Store bowls in the refrigerator for up to 4 days.
Save Last weekend, my kids helped assemble their own bowls and loved picking their favourite colourful ingredients. Layering everything made each bowl feel special and fun at the table.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are recommended for best results.
Allergen Information
Contains: Soy (edamame), Mustard (Dijon mustard). For nut allergies, ensure pumpkin seeds are processed nut-free. Always check ingredient labels for hidden allergens.
Nutritional Information
Per serving: Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g.
Save These bowls make healthy eating simple and visually appealing. Prep ahead and enjoy vibrant lunches or dinners all week.
Recipe FAQ
- → What grains can I use as a base?
Try quinoa, brown rice, or farro to form a hearty base for your meal-prep bowls.
- → How can I make these bowls vegetarian or vegan?
Swap chicken for grilled tofu or chickpeas and use maple syrup instead of honey for a plant-based version.
- → Which dressing works best for layered bowls?
A lemon-olive oil dressing with Dijon mustard and honey or maple syrup adds bright flavor to the vegetables and grains.
- → How do I keep veggies crisp for days?
Pack dressing separately and use sturdy ingredients like cabbage, carrots, and bell pepper for freshness.
- → Can extra toppings be added?
Absolutely—try avocado, lime wedges, or crunchy radish slices to enhance taste and presentation.
- → Is this dish suitable for gluten-free diets?
Yes, using quinoa as the base keeps the bowls gluten-free. Always verify product labels for hidden allergens.
- → How long do meal-prep bowls last refrigerated?
Store covered in the fridge and enjoy within four days for optimal flavor and texture.