Pin 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 meal-prep bowls when I needed recipes that were both nutritious and visually appealing for my busy workweeks. Each bowl combines bold flavours and lively vegetables, making lunch something I look forward to.
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: 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)
- 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:
- Chop all vegetables as directed while the grains and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper in a small bowl until emulsified.
- Assemble the bowls:
- Divide quinoa evenly among 4 containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colourful, separate layers on top.
- Dress & garnish:
- Drizzle with dressing or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Keep in the refrigerator for up to 4 days.
Pin 
My kids love helping decorate their bowls with favourite vegetables. These meal-prep days have become a bright family tradition in our kitchen.
Swap & Variations
Use grilled tofu or chickpeas instead of chicken for a vegan option. Try brown rice or farro instead of quinoa for a different base.
Serving Suggestions
Add avocado just before serving for creaminess. A wedge of lime offers a fresh, citrusy burst.
Nutrition Information
Each bowl contains about 385 calories, 15 g fat, 35 g carbohydrates, and 30 g protein per serving.
Pin Enjoy these vibrant bowls for lunch or dinner as a nourishing, satisfying meal. Perfect for busy days and happy tastebuds!
Recipe Questions & Answers
- → Can I substitute quinoa with another grain?
Yes, brown rice or farro are excellent alternatives, providing slightly different textures and flavors.
- → Is it possible to use a plant-based protein?
Absolutely. Grilled tofu or chickpeas can replace chicken for a vegan or vegetarian version while still delivering protein.
- → How long can these bowls be stored?
The bowls stay fresh in the refrigerator for up to 4 days, making them ideal for meal-prep and busy schedules.
- → Can I add avocado to these bowls?
Yes, adding avocado just before serving increases creaminess and enhances the nutrient profile of the bowls.
- → What types of dressings work best?
A lemon and Dijon vinaigrette complements the ingredients well, but other light, tangy dressings suit these bowls too.
- → Are these bowls suitable for gluten-free diets?
They are naturally gluten-free as long as you use gluten-free grains such as quinoa, making them safe for most dietary needs.