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 making these healthy meal-prep bowls when I wanted lunches that stayed fresh and visually exciting. Each bowl feels like a mini rainbow and makes eating healthy an easy pleasure.
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
- 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 or maple syrup: 1 teaspoon
- 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 black 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 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 layers on top of the grains.
- Drizzle with dressing:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Save My kids love choosing their favorite veggies for these bowls, and we often share fun stories about the rainbow layers as we build them together.
Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon). For nut allergies, verify pumpkin seeds are processed in a nut-free facility. Always check ingredient labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save With playful colors and robust flavors, these meal-prep bowls brighten any lunch hour. Enjoy how easy it is to eat healthy all week!
Recipe Guide
- → Can I use a different grain instead of quinoa?
Yes, brown rice or farro work well as flavorful alternatives and add satisfying texture to your bowl.
- → How long will the bowls stay fresh?
When stored well in the refrigerator, bowls remain fresh for up to four days, especially if you keep dressing separate.
- → What protein options can I use for a vegan meal?
Grilled tofu or chickpeas are great choices, providing hearty texture and flavor without meat.
- → How do I keep vegetables crisp in meal-prep bowls?
Layer raw vegetables on top and add dressing just before eating or pack it separately to maintain crunch.
- → Which tools help with easy bowl assembly?
A sharp knife, cutting board, medium saucepan, grill pan, and whisk make preparation efficient and smooth.
- → Is this suitable for gluten-free and dairy-free diets?
All ingredients listed are gluten-free and dairy-free, making the meal ideal for varied dietary needs.
- → How can I add more flavor or crunch?
Add avocado before serving for creaminess or thinly sliced radishes for extra crunch and fresh zest.