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 started making these healthy meal-prep bowls when my schedule got busier and wanted lunches that looked as good as they tasted. The mix of crisp veggies, grains, and chicken keeps me energized every afternoon.
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 small bowl until emulsified.
- Assemble the bowls:
- Divide quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Drizzle 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 This was a big hit with my family on a busy weeknight, and my kids love picking their favorite veggie layers.
Variations
Swap chicken with grilled tofu or chickpeas for a vegan bowl. Try brown rice or farro instead of quinoa for a different base.
Serving Suggestions
Add avocado just before serving for extra creaminess, or serve with a wedge of lime for a citrusy kick.
Meal-Prep Tips
For best freshness, pack the dressing separately. Store assembled bowls airtight in the fridge for up to 4 days.
Save These bowls are perfect for busy weeks and look so inviting when you open your lunch container. Enjoy healthy, vibrant flavors with every bite.
Recipe Guide
- → What grains work well as a base?
Quinoa provides protein and texture, but you can substitute brown rice, farro, or even barley for a different flavour profile.
- → Can I make these bowls vegetarian or vegan?
Yes! Replace chicken with grilled tofu, chickpeas, or tempeh, and use maple syrup in the dressing for a vegan-friendly option.
- → How do I keep the bowls fresh for several days?
Pack dressing separately, use sturdy veggies, and store in airtight containers. Bowls stay fresh up to four days in the fridge.
- → What vegetables add the best colour and crunch?
Combine cherry tomatoes, purple cabbage, carrot, yellow bell pepper, spinach, edamame, and cucumber for a visually stunning effect.
- → Are these bowls suitable for gluten-free or dairy-free diets?
Yes, all ingredients are naturally gluten- and dairy-free. Verify processed items (like dressing or pumpkin seeds) for cross-contamination.
- → Can I prepare components in advance?
Cook grains, protein, and chop veggies beforehand. Assemble bowls when ready to eat or for meal-prep.