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.
After prepping these bowls once, I was hooked on the fresh flavors and the ease of having wholesome lunches ready for the whole week.
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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 (for chicken): 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
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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 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, 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 separately for freshness. Garnish with pumpkin seeds and parsley.
- Storage:
- Store bowls in the refrigerator for up to 4 days.
Save My family loves choosing their favorite veggie layer in each bowl—it makes healthy eating fun and interactive at dinnertime.
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Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein.
Substitutions & Variations
Substitute chicken with grilled tofu or chickpeas for a vegan version. Swap quinoa for brown rice or farro for variety.
Save 
Layering colorful ingredients creates visual appeal and helps keep textures crisp, making every bite interesting.
Kitchen Questions
- → What grains can be used besides quinoa?
Brown rice or farro work well for the base, both offering heartiness and pairing deliciously with the other components.
- → How do I store the bowls for freshness?
Assemble in airtight containers and refrigerate for up to four days. Keep dressing separate to preserve texture.
- → What vegetarian protein options are suitable?
Grilled tofu or chickpeas make excellent swaps for chicken, delivering satisfying flavor and protein.
- → Can the vegetables be changed?
Absolutely! Try avocado, radish, or greens such as kale for extra creaminess or crunch and nutrition diversity.
- → Is the dish gluten- and dairy-free?
Yes, all ingredients are naturally gluten- and dairy-free. Always double-check labels for allergen safety.
- → What tools are required for preparation?
A saucepan, grill pan or frying pan, sharp knife, cutting board, bowl, whisk, and meal-prep containers are needed.
- → How is the dressing prepared?
Vigorously whisk olive oil, lemon juice, Dijon mustard, and honey with a pinch of salt and pepper until smooth.
