Healthy Meal-Prep Bowls Colour (Print version)
Colorful veggie layers join quinoa and chicken, topped with zesty dressing for an easy, nutritious meal.
# What You Need:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey or maple syrup
20 - Salt and black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# How to Make:
01 - In a medium saucepan, combine quinoa, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and allow to sit, covered, for 5 minutes. Fluff with a fork.
02 - 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, until fully cooked. Let rest for 5 minutes before slicing thinly.
03 - While chicken and quinoa cook, chop and portion cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber as directed.
04 - In a mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until emulsified.
05 - Divide cooked quinoa evenly among four meal-prep containers. Arrange sliced chicken and prepared vegetables in separate, colorful layers on top of the grains.
06 - Drizzle dressing over the assembled bowls, or pack dressing separately to maintain freshness. Top each bowl with toasted pumpkin seeds and chopped parsley.
07 - Store covered bowls in the refrigerator for up to four days.
# Expert tips:
01 -
- Striking layers and color pops make every bowl visually appealing.
- Customizable for gluten-free dairy-free and high-protein diets.
02 -
- Contains soy and mustard so check labels for allergens.
- Quinoa can be substituted with brown rice or farro based on preference.
03 -
- Swap chicken out for tofu or chickpeas for a vegan protein.
- Add avocado right before serving to keep the bowls extra creamy and fresh.