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.
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
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.
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.