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 remember making these bowls for the first time with my family, layering each ingredient to make the colors pop. It was a fun and engaging way to get everyone involved in healthy meal prep, and the final result was as beautiful as it was delicious.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt (for grains): 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless and skinless
- Olive oil (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt and 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 (shelled, cooked): 1/2 cup (70 g)
- Cucumber: 1 small, sliced
- Extra-virgin olive oil (for dressing): 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup for vegan): 1 teaspoon
- Salt and black pepper: to taste (for dressing)
- Pumpkin seeds (toasted): 2 tablespoons
- 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 ( 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.
- Drizzle or pack dressing:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Refrigerate:
- Store in the refrigerator for up to 4 days.
Save My kids loved picking their favorite vegetables and making their own unique bowls. It became a weekly tradition to prep these together, and we always appreciated how easy and tasty the results were.
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: Ensure pumpkin seeds are processed in a nut-free facility. 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 are simple, beautiful, and make eating healthy an enjoyable visual experience. Prep them once and enjoy nutritious meals throughout the week.
Recipe FAQs
- → How do I keep vegetables crisp for days?
Store vegetables separately or layer above grains, and pack dressing on the side until ready to eat.
- → Can I substitute another grain for quinoa?
Yes, brown rice or farro work well and bring different textures and flavors to the bowls.
- → Is there a vegetarian protein option?
Swap chicken for grilled tofu or chickpeas for a protein-rich, plant-based version.
- → What dressing pairs best?
The lemon-Dijon vinaigrette adds zest and brightness, but try a tahini or yogurt-based dressing for variety.
- → How should I store these bowls?
Keep assembled bowls chilled in airtight meal-prep containers; add dressing and garnishes just before serving.
- → How long will the bowls stay fresh?
They last up to 4 days refrigerated, especially if you keep crunchy toppings and dressing separate.