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 loved how prepping these healthy bowls made weekday lunches effortless and added so much color to the fridge. Each layer stays fresh and flavorful so meal-prep never feels boring.
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 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 bowl until combined.
- 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 separate layers on top of the grains.
- Add dressing and garnish:
- Drizzle dressing over the bowls or pack dressing separately. Garnish with pumpkin seeds and parsley.
- Store:
- Store bowls in the refrigerator for up to 4 days.
Save My kids love helping arrange the vegetables in rainbow rows, making meal prep a fun family activity. Every bowl turned out unique with their creative touches.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains: Soy (edamame), Mustard (Dijon mustard). For nut allergies, confirm pumpkin seeds are processed nut-free. Always check ingredient labels for hidden allergens.
Nutritional Information
Calories: 385. Total Fat: 15 g. Carbohydrates: 35 g. Protein: 30 g (per serving)
Save These bowls truly brighten your lunch routine and are perfect for grab-and-go meals all week.
Recipe FAQ
- → How can I make this bowl vegetarian?
Substitute chicken with grilled tofu or chickpeas for a plant-based protein option. Both work well with the flavours and textures.
- → Is quinoa the only grain I can use?
No, you can use brown rice, farro, or another grain you prefer. Adjust cooking times as needed for each grain.
- → Can I prepare these bowls ahead for the week?
Yes, assemble and store the bowls in sealed containers for up to four days. Store dressing separately for freshness.
- → How do I add more flavour or crunch?
Add thinly sliced radishes, fresh herbs, toasted seeds, or a wedge of lime for extra kick and texture.
- → Is this meal suitable for gluten or dairy allergies?
Yes, it is gluten- and dairy-free as prepared. Always check labels for hidden allergens, especially with prepared ingredients.
- → What tools are recommended for making these bowls?
Use a medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.