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.
These meal-prep bowls saved my weekday lunches every time I made them. Seeing the colourful layers always made me smile before digging in. I love prepping ahead so I can enjoy a fresh, nourishing meal without any fuss.
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
- 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)
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- Combine quinoa, water, and salt in a saucepan. Bring to boil, then lower heat to a simmer (cover and cook for 15 minutes). Let stand for 5 minutes, then fluff with fork.
- Prepare chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat about 6 7 minutes per side (until cooked through). Let rest for 5 minutes, then slice thinly.
- Prep vegetables:
- Chop cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber as directed.
- Make dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until combined.
- Assemble bowls:
- Divide quinoa in 4 containers. Arrange sliced chicken and vegetables in colourful, separate layers over the grains.
- Dress and garnish:
- Drizzle with dressing, or pack it separately. Top with toasted pumpkin seeds and fresh parsley.
- Store:
- Keep bowls in refrigerator, up to 4 days.
Save My kids love picking their favourite toppings and arranging their own bowls on meal-prep day. It has become a fun family tradition we look forward to each week.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
This recipe contains soy (edamame) and mustard (Dijon mustard). For nut allergies, check pumpkin seeds packaging. Always read ingredient labels.
Nutritional Information (per serving)
Calories: 385 Protein: 30 g Carbohydrates: 35 g Total Fat: 15 g
Save With bright colours and wholesome ingredients, these bowls make every meal feel special. They are perfect for grab-and-go lunches that stay fresh for days.
Kitchen Guide
- → How can I make this vegan?
Swap chicken for grilled tofu or chickpeas and replace honey with maple syrup in the dressing.
- → Can I use different grains?
Yes, substitute quinoa with brown rice or farro for a different texture and flavor.
- → How long will the meal stay fresh?
Store in the refrigerator for up to four days. Pack the dressing separately to maintain freshness.
- → What provides the color pops?
Vegetables like purple cabbage, carrot, tomatoes, bell pepper, spinach, and edamame add vibrant, visual layers.
- → How can I add extra crunch?
Thinly sliced radishes or toasted pumpkin seeds offer an extra crunchy texture.
- → Is this suitable for gluten and dairy sensitivities?
Yes, the components are gluten-free and dairy-free. Always check labels for hidden allergens.