Pin it A vibrant nutrient-packed meal featuring colorful vegetables wholesome grains lean protein and a zesty dressing designed for easy meal-prep and beautiful presentation.
Meal-prep bowls like these have become my go-to weekday solution. Their versatility and vibrance always encourage me to eat more veggies while enjoying variety in every bite.
Ingredients
- Quinoa: 1 cup (180 g) rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon divided
- 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: sliced
- Baby Spinach: 1 cup (100 g)
- Edamame: 1/2 cup (70 g) shelled cooked
- Cucumber: 1 small sliced
- Extra-Virgin Olive Oil (Dressing): 3 tablespoons
- Lemon Juice: 2 tablespoons
- Dijon Mustard: 1 teaspoon
- Honey or Maple Syrup: 1 teaspoon
- 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 to 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 combined.
- 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.
- Add garnish 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 it My family loves personalizing their bowls with extra veggies and different proteins which makes dinner prep interactive and fun.
Meal Prep Success
Use wide flat containers to showcase the beautiful layers for visual appeal and easy portioning.
Allergen Awareness
Choose pumpkin seeds processed in a nut-free facility and always scan labels for sneaky ingredients.
Nutrition Per Serving
Each bowl delivers around 385 calories 15 g fat 35 g carbohydrates and a protein punch of 30 g making it an energizing lunch or dinner.
Pin it With creative layering and wholesome ingredients these meal-prep bowls are as tasty as they are stunning. Build ahead and savor vibrant lunches all week.
Recipe FAQs
- → What protein alternatives work well in these bowls?
Try grilled tofu or chickpeas to make the dish vegan or use turkey for variety.
- → Can I swap quinoa for another base?
Brown rice or farro are excellent substitutes and add delicious texture to your bowls.
- → How can I add extra crunch?
Thinly sliced radishes or fresh cucumber boost crunch and visual appeal.
- → How long can I store the bowls?
Meal-prep containers with assembled bowls keep fresh in the refrigerator for up to four days.
- → Is the dressing vegan friendly?
Use maple syrup instead of honey for a vegan dressing option.
- → What tools do I need for meal-prep?
A saucepan, grill or frying pan, mixing bowls, sharp knife, and containers are handy for prep.