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 something nourishing yet fun to look at in my lunchbox. Mixing colours and textures always makes the meal more inviting for both family and guests.
Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon
- Chicken breasts: 2 large (about 400 g), boneless (skinless)
- Olive oil: 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- 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: 3 tablespoons
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (use maple syrup for vegan)
- Salt: to taste
- Black pepper: to taste
- 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. Reduce heat. Cover and simmer for 15 minutes. Remove from heat, let stand 5 minutes. Fluff.
- 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, till cooked. Rest 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 bowl till blended.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in layers on grains.
- Finish:
- Drizzle with dressing or pack separately. Garnish with pumpkin seeds and parsley.
- Store:
- Keep in refrigerator up to 4 days.
Save My kids love choosing their own veggie colours when we build these bowls together. Sharing this meal always brings bright smiles around our table.
Required Tools
Medium saucepan, frying pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). Check pumpkin seeds for nut-free processing. Always read labels for hidden allergens.
Nutritional Information
Per serving: 385 calories, 15 g total fat, 35 g carbohydrates, 30 g protein
Save These meal-prep bowls stay fresh for several days. Layering colours makes every bite a treat.
Recipe Guide
- → Can I make these bowls vegetarian?
Yes, swap chicken for grilled tofu or chickpeas to enjoy a plant-based version with plenty of protein.
- → How can I keep the vegetables crisp?
Pack the dressing separately and add just before eating. Store containers sealed in the refrigerator.
- → Which grains can I use besides quinoa?
Brown rice, farro, or bulgur are tasty alternatives that work well as a base for layered bowls.
- → How long do these bowls stay fresh?
They stay fresh in the refrigerator up to four days when stored in airtight meal-prep containers.
- → Can I adjust the dressing for allergies?
Replace Dijon mustard with a mild alternative or leave it out for a simple lemon-olive oil blend.
- → What toppings add extra crunch?
Try adding thinly sliced radishes, pumpkin seeds, or roasted chickpeas for satisfying crunch.