Pin this A vibrant meal-prep bowl bursting with colorful vegetables, protein-rich chicken and quinoa, and finished with a bright lemony dressing makes weekdays effortless & delicious. Layered ingredients give each bowl visual appeal and a boost of nutrition.
I love preparing these bowls at the start of the week because everything stays fresh, and the colorful layers make each meal inviting. My family often requests extra for lunches because they are so satisfying and easy to grab.
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: 1 tablespoon (for chicken)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: To taste (for chicken)
- 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 (for dressing)
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper: To taste (for dressing)
- Pumpkin seeds: 2 tablespoons, toasted
- 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 to 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.
- Finish & store:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley. Store in the refrigerator for up to 4 days.
Pin this These bowls became a staple last spring when my kids started helping layer the veggies, turning dinner prep into a fun and creative kitchen moment.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). Choose pumpkin seeds processed in a nut-free facility if needed.
Nutritional Information
Per serving: Calories 385, Total Fat 15 g, Carbohydrates 35 g, Protein 30 g.
Pin this Meal-prep these bowls for quick, healthy lunches all week. Each vibrant layer delivers freshness and satisfying nutrition in every bite.
Frequently Asked Recipe Questions
- → Can I use different grains instead of quinoa?
Yes, try brown rice or farro for a different texture and flavor while maintaining a nutrient-rich base.
- → How long do the bowls stay fresh?
Store assembled bowls in the refrigerator for up to 4 days. Keep dressing separate for best texture.
- → What protein alternatives work well?
Grilled tofu or chickpeas make great swaps for chicken, ensuring the bowls remain hearty and satisfying.
- → How do I keep veggies crisp?
Layer fresh vegetables separately over grains, and store dressing separately to maintain crispness.
- → Are additional toppings recommended?
Add avocado, lime, or thinly sliced radishes for extra creaminess and crunch to enhance flavor.