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 experimenting with visually layered meal-prep bowls to keep my weekly lunches fresh and exciting, and these are a favorite. The mix of colors makes every meal feel extra satisfying, and the easy prep means I spend less time in the kitchen during the week.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for quinoa): 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless & skinless
- Olive oil (for chicken): 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 (for dressing): 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup): 1 teaspoon
- Salt & black pepper (for dressing): 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, 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, 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.
- Add dressing 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 Making these bowls together with my family has become a Sunday tradition, and everyone enjoys customizing their own layers. It's a fun way to get kids involved in healthy eating and meal-planning for the week.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information
Each serving provides approximately 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein.
Save Enjoy these vibrant bowls for quick lunches or light dinners during the week. They stay fresh for days and always look beautiful when served.
Recipe Guide
- → How do I make these bowls vegetarian?
Simply substitute the chicken with grilled tofu or chickpeas for a tasty plant-based option.
- → What grains can I use instead of quinoa?
Brown rice or farro are excellent alternatives, offering unique flavors and textures to the dish.
- → Are these bowls suitable for gluten-free diets?
Yes, quinoa is naturally gluten-free. Just be sure any added ingredients also meet your dietary needs.
- → How should I store the assembled bowls?
Store the layered bowls in airtight meal-prep containers in the refrigerator for up to four days.
- → Can I add other vegetables?
Absolutely! Sliced radishes, avocado, or a wedge of lime make great additions for extra flavor and texture.
- → Does the dressing need to be packed separately?
Packing the dressing separately helps maintain freshness and prevents soggy grains and vegetables.