Save to Pinterest 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 first made these meal-prep bowls to brighten up my weekly lunches, and they quickly became a favorite for how easy they are to build and customize. Seeing all those color pops in my fridge genuinely makes eating healthy feel exciting.
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Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt for grains: 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: 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: 1 teaspoon (or maple syrup for vegan)
- Salt & black pepper for dressing: to taste
- Toasted pumpkin seeds: 2 tablespoons
- 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.
- Prep 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 containers. Arrange sliced chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate layers on the grains.
- Dressing & garnish:
- Drizzle with dressing (or pack it separately). Garnish with pumpkin seeds and parsley.
- Storage:
- Store bowls in the refrigerator for up to 4 days.
Save to Pinterest My family loves customizing theirs—my kids enjoy the bright bell peppers and sweet carrots, while my partner adds a squeeze of lime for zing.
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Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check labels for hidden allergens.
Nutritional Information (per serving)
Calories: 385. Total Fat: 15 g. Carbohydrates: 35 g. Protein: 30 g.
Save to Pinterest 
Enjoy the rainbow layers for a healthy lunch all week. These meal-prep bowls make weekday eating simple and delicious!
Ask About This Recipe
- → How do I keep the vegetables crisp?
Layer vegetables separately and store dressing on the side until ready to eat for optimal freshness and crunch.
- → Can I use another grain instead of quinoa?
Swap quinoa with brown rice, farro, or your preferred cooked grains for variety and texture.
- → Is there a plant-based protein option?
Replace chicken with grilled tofu or chickpeas for a satisfying vegan-friendly bowl.
- → How long do these bowls stay fresh?
Bowls keep well sealed in the refrigerator for up to four days. Add avocado and dressing before serving.
- → What gives the dressing its zesty flavour?
Lemon juice and Dijon mustard create a tangy, refreshing taste that complements the vibrant ingredients.
- → How can I add extra crunch?
Garnish bowls with pumpkin seeds or thinly sliced radishes before serving for added texture and flavour.
