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.
I enjoyed crafting these bowls for busy weekdays when I wanted something fresh and filling without spending hours in the kitchen. The customizable colors and textures make meal-prep actually exciting.
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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
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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 & 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.
Pin It These meal-prep bowls quickly became a family favorite because everyone can pick colors and fillings they enjoy. Even kids loved the rainbow layers at lunch!
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Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains soy (edamame) and mustard (Dijon). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Read ingredient labels before use.
Nutritional Information (per serving)
Calories: 385, Total fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Pin It 
Layering each bowl with different vegetables makes them endlessly customizable. Enjoy your bright, healthy meal all week!
Recipe Questions & Answers
- → Can I use a different protein source?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based option. Adjust seasoning as desired for other proteins.
- → How should the vegetables be prepared?
Slice, julienne, and halve vegetables to create appealing visual layers and even texture. Keep colours separated for maximum effect.
- → Is this bowl suitable for gluten-free diets?
Yes, using quinoa ensures the meal is naturally gluten-free. Always check ingredient labels for hidden gluten.
- → Can the dressing be made vegan?
Swap honey for maple syrup in the dressing for a vegan-friendly finish that complements the bowl's flavours.
- → How long do the assembled bowls stay fresh?
Store in airtight containers and refrigerate. Bowls retain freshness and vibrant colours for up to four days.
- → What other grains work well?
Brown rice or farro are excellent alternatives for the base, offering different textures and nutrient profiles.
