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.
This recipe brought life to my weekly meal-prep routine, making healthy eating both effortless and visually appealing. Arranging the colorful layers always gets my family excited for dinner.
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 and skinless
- Olive oil (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt (for chicken): to taste
- 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 (for dressing): to taste
- 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, 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 bowl until combined.
- Assemble the bowls
- Divide quinoa evenly among 4 containers. Arrange sliced chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate layers on top of the grains.
- Add dressing and garnish
- Drizzle bowls with dressing or pack dressing separately for freshness. Top with pumpkin seeds and parsley.
- Store
- Refrigerate bowls for up to 4 days.
Save My kids love picking their favorite ingredients from the bowls, and the bright colors always make our meal-times cheerful. These have quickly become a staple for busy family weeks.
Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers.
Allergen Information
Contains: Soy (edamame), Mustard (Dijon). For nut allergies, ensure pumpkin seeds are processed in a nut-free facility. Always check ingredient labels.
Nutritional Information (per serving)
Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g
Save Each bowl is a feast for the eyes and body. Prep ahead for quick, healthy lunches all week.
Common Questions
- → How do I keep veggies crisp during storage?
Layer vegetables separately over the grains and store the dressing aside to maintain crunch and freshness.
- → Can I use another protein besides chicken?
Yes! Substitute with grilled tofu, chickpeas, or your favorite plant-based protein for a vegetarian version.
- → What alternative grains work well?
Brown rice, farro, or bulgur are excellent options in place of quinoa, adding unique texture and taste.
- → How long do the bowls stay fresh?
When stored sealed in the refrigerator, they remain fresh and flavorful for up to four days.
- → Is this suitable for gluten-free diets?
Absolutely. The base ingredients are naturally gluten-free, but always verify labels for cross-contamination risks.
- → Can I prepare this vegan?
Yes, swap chicken for tofu or chickpeas and use maple syrup instead of honey in the dressing.