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 wanted a meal-prep bowl that looked as good as it tasted, with fresh layers you can see and enjoy. Creating this recipe made healthy eating so much simpler for my family!
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: 1 teaspoon (or maple syrup for vegan)
- 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 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 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 bowl until well mixed.
- 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 layers on top.
- Dress & garnish:
- Drizzle with dressing, or pack dressing separately. Garnish with pumpkin seeds and parsley.
- Store:
- Keep refrigerated for up to 4 days.
Save Meal-prep bowls have become a family favorite during busy weeks, and everyone loves choosing their own layers. Even picky eaters dig into these bowls when they see the bright colors!
Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are all you need to make this recipe effortless.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g. This bowl is gluten-free, dairy-free, and high in protein to keep you energized.
Variations & Customizations
Substitute chicken with grilled tofu or chickpeas for a vegan bowl. Swap quinoa for brown rice or farro, and add avocado or radishes for extra color and crunch.
Save Enjoy these vibrant meal-prep bowls throughout the week. Healthy eating never looked this beautiful!
Recipe FAQ
- → What is the base grain used in the bowls?
Quinoa is used as the base, providing a fluffy, protein-rich foundation for the vibrant layers.
- → Can I prepare this without chicken?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based option that keeps the protein high.
- → How long do the bowls stay fresh?
Stored in the refrigerator, the bowls remain fresh for up to 4 days, making them perfect for advance meal-prep.
- → Which vegetables create the most visual impact?
Purple cabbage, cherry tomatoes, baby spinach, and yellow bell pepper add bright, eye-catching colour pops.
- → Is the dressing suitable for different diets?
The citrusy dressing can use honey or maple syrup and is easily adapted for vegan, gluten-free, and dairy-free needs.
- → Are the bowls high in protein?
Each serving contains around 30g of protein, making these bowls satisfying and suitable for high-protein diets.