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.
Making these bowls became my weekly ritual when I wanted healthy lunches that I could look forward to each day. Arranging those colorful veggies in neat layers is relaxing and the final result is almost too pretty to eat.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon, plus to taste
- Chicken breasts: 2 large (about 400 g), boneless & skinless
- Olive oil: 1 tablespoon, plus 3 tablespoons extra-virgin 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)
- 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 7 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.
- Add dressing and garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Save My kids love picking their favorite veggie layers and customizing their bowls. It turns family meal prep into a fun colorful activity everyone enjoys.
Customizations & Swaps
Swap out the quinoa for brown rice, farro, or your favorite grain. You can also use tofu, tempeh, or extra beans instead of chicken for a plant-based protein boost.
Allergen & Dietary Info
This recipe contains soy (edamame) and mustard (Dijon). For nut allergies, ensure pumpkin seeds are from a nut-free facility. To make it vegan, swap honey for maple syrup and use tofu or chickpeas.
Nutrition Per Bowl
Each serving provides 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein. Perfectly balanced for a satisfying lunch or dinner.
Save Meal-prepping these bowls makes healthy eating effortless. Enjoy vibrant, delicious lunches all week long!
Recipe Guide
- → Can I use grains other than quinoa?
Absolutely. Brown rice or farro both work well as a base, offering hearty texture and extra flavor.
- → What protein alternatives suit vegetarian diets?
Grilled tofu or chickpeas are excellent substitutes for chicken, maintaining nutritional balance and taste.
- → How can I keep vegetables crisp during storage?
Pack dressing separately and use firm vegetables like cabbage, pepper, and carrot. Add softer veggies just before serving.
- → Is there a vegan option for the dressing?
Swap honey for maple syrup in the dressing for a vegan-friendly, tangy-sweet flavor.
- → What garnishes add extra crunch?
Toast pumpkin seeds and add thinly sliced radishes for satisfying crunch and additional nutrients.
- → How long do the prepared bowls stay fresh?
Bowls can be stored refrigerated for up to four days, retaining flavor and color.