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 bowls when I wanted quick, nourishing lunches that stayed fresh all week. The organized layers and bursts of color made my fridge look inviting, and my daily meals more exciting.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless and skinless
- Olive oil: 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt and 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 and cooked
- Cucumber: 1 small, sliced
- Extra-virgin olive oil: 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup for vegan): 1 teaspoon
- Salt and black pepper: to taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- Combine quinoa, water, and 1/2 teaspoon salt in a saucepan. Bring to a boil, 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:
- Chop all vegetables as directed while grains and chicken cook.
- 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 containers. Arrange sliced chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Add dressing and garnish:
- Drizzle with dressing, or pack it separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Refrigerate for up to 4 days.
Save My kids love picking their favorite veggies for their bowls, and assembling them together always gets everyone involved and excited for dinner.
Required Tools
You only need a medium saucepan, a frying pan or grill pan, a sharp knife, a cutting board, a whisk, a mixing bowl, and four containers to meal-prep efficiently.
Allergen Information
This recipe contains soy (edamame) and mustard (Dijon). For nut allergies, check that pumpkin seeds are processed in a nut-free facility and always check labels.
Nutritional Information
Each serving provides approximately 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein for balanced nutrition.
Save These bowls are sure to brighten up your lunches and make healthy eating simple. Enjoy the mix of flavors and colors in every bite!
Kitchen Help
- → How do I keep the ingredients fresh for meal-prep?
Pack vegetables and grains separately from the dressing. Add dressing just before eating to maintain crispness.
- → Can I substitute quinoa with another grain?
Yes, brown rice or farro work well as alternatives, adding unique flavors and nutritional benefits.
- → Is this dish suitable for vegetarians or vegans?
Absolutely! Use grilled tofu or chickpeas instead of chicken, and maple syrup in the dressing for a vegan bowl.
- → What vegetables add extra color and crunch?
Add thinly sliced radishes, shredded carrots, or baby spinach for fresh color and texture.
- → How should I store these prepared bowls?
Refrigerate in sealed containers for up to four days. Pack dressing separately to keep vegetables crisp.
- → Are there gluten or dairy allergens in this meal?
No gluten or dairy, but it does contain soy and mustard. Check labels for cross-contaminants if needed.