Save A vibrant, nutrient-packed meal featuring colourful vegetables, wholesome grains, lean protein, and a zesty dressing is designed for easy meal-prep and beautiful presentation. Perfect for busy schedules and health-conscious eaters, these colourful bowls brighten up any table.
Meal-prep bowls like these changed my weekday lunches. Layering the ingredients not only looks stunning& it keeps everything fresh until you're ready to eat. I love how the crisp veggies and tangy dressing make every bite 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 & skinless
- Olive oil: 1 tablespoon, plus 3 tablespoons extra-virgin for dressing
- 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
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- 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. 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:
- 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 mixing 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 colourful, separate layers on top.
- Add dressing & garnish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Storage:
- Store in the refrigerator for up to 4 days.
Save My kids love designing their own bowls by choosing the layers. It's a fun way to get everyone involved and makes healthy eating a family ritual. These bowls look so cheerful that even the pickiest eaters can't resist trying every colour.
Customisation Ideas
Swap quinoa with brown rice or farro for a different base. You can also add thinly sliced radishes for crunch, or fresh avocado for extra creaminess just before serving.
Meal-Prep Tips
Pack the dressing separately to keep veggies crisp& stir together when ready to serve. Prep all components in advance so you can assemble bowls quickly throughout the week.
Nutrition & Allergen Info
Each serving features 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein. Contains soy (edamame) and mustard (Dijon). Always check pumpkin seeds for nut allergens.
Save Create a rainbow in each container and enjoy a fuss-free nutritious meal. These bowls make healthy eating simple and positively delicious.
Recipe Questions & Answers
- → Can I use a different grain instead of quinoa?
Yes, brown rice or farro can be used as alternative bases for varied textures and flavors.
- → How can I make this dish vegan?
Swap the chicken for grilled tofu or chickpeas, and use maple syrup in the dressing instead of honey.
- → How do I keep the vegetables crisp during storage?
Store dressing separately and assemble bowls just before eating to maintain vegetable freshness.
- → What other proteins work well in these bowls?
Try sliced steak, shrimp, or cooked lentils as protein alternatives to suit your preferences.
- → Can I add additional toppings for more flavor?
Absolutely! Avocado, lime wedges, or thinly sliced radishes make delicious additions.
- → Is this meal suitable for gluten-free diets?
Yes, when made with quinoa or other gluten-free grains, these vibrant bowls are gluten-free.