Pin A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
The first time I made these meal-prep bowls, my kitchen was filled with the lively colors of fresh produce. Each bowl came together with ease, making weekday lunches both tasty and satisfying.
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 (plus 3 tablespoons for dressing)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- 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
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan option)
- 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 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.
- Finish and store:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley. Store in the refrigerator for up to 4 days.
Pin On weekends, my family loves putting these bowls together, layering their favorites and customizing toppings. It‘s fun seeing everyone’s unique colour combinations!
Required Tools
You‘ll need a medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers for easy preparation and storage.
Allergen Information
Contains soy and mustard. For nut allergies, make sure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.
Pin With these meal-prep bowls, nutritious lunches are just a few steps away. Enjoy the colourful layers and fresh flavours all week long.
Recipe Questions
- → How do you keep the layers crisp and colorful?
Keep vegetables raw and separate from the grains until serving. Store the dressing apart to preserve freshness and crunch.
- → Can I substitute the chicken with a plant-based option?
Yes, grilled tofu or chickpeas make excellent high-protein alternatives and maintain the bowl's heartiness.
- → What grains work best as a base?
Quinoa offers protein and a nutty flavor, but brown rice or farro are great options for variety and texture.
- → How long do the bowls stay fresh in the fridge?
Properly stored, the assembled bowls will stay fresh for up to four days. Keep dressing separate for the best results.
- → What garnishes add extra flavor and crunch?
Pumpkin seeds, parsley, sliced radishes, or a wedge of lime provide vibrant flavor, texture, and visual appeal.
- → Are there allergy considerations to note?
Check for soy in edamame and mustard in the dressing. Ensure pumpkin seeds are processed in a nut-free facility if needed.