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 discovered that prepping these healthy bowls on Sundays saved me time and kept me energized for busy weekday lunches. The colourful layers never fail to brighten my day and make healthy eating fun.
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 (or maple syrup): 1 teaspoon
- 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 15 minutes. Remove from heat and let stand for 5 minutes then fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil smoked paprika garlic powder salt and black pepper then grill or pan-sear over medium heat for 6 7 minutes per side or until cooked through. Let rest for 5 minutes and 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 black pepper in a bowl until emulsified.
- Assemble the bowls:
- Divide quinoa evenly among 4 containers and arrange sliced chicken tomatoes cabbage carrot bell pepper spinach edamame and cucumber in colorful layers over grains.
- Add the dressing and garnish:
- Drizzle with dressing or pack separately for freshness. Garnish with pumpkin seeds and parsley.
- Storing:
- Store in the refrigerator for up to 4 days.
Save Last weekend I assembled these bowls with my kids and let them choose their own veggie combinations. It was a fun way to get everyone involved and teach healthy eating habits.
Required Tools
Medium saucepan frying pan or grill pan sharp knife cutting board whisk mixing bowl and meal-prep containers are all you need to put these bowls together efficiently.
Allergen Information
Contains soy from edamame and mustard from Dijon mustard. For nut allergies ensure pumpkin seeds are from a nut-free facility.
Nutritional Information (per serving)
Each serving has approximately 385 calories 15 g total fat 35 g carbohydrates and 30 g protein making it a balanced and satisfying choice for meal-prep.
Save These bowls make healthy eating convenient and delicious. Customize each bowl with your favourite veggies for endless variety.
Recipe FAQ Section
- → Can I substitute the chicken with another protein?
Yes, swap chicken for grilled tofu, chickpeas, or tempeh for a plant-based option while maintaining flavour and protein.
- → Which grains work well besides quinoa?
Brown rice, farro, or millet provide delicious alternatives. Adjust cooking times based on grain choice for best results.
- → How do I keep vegetables crisp during meal-prep?
Store dressing separately and arrange veggies in layers over grains. Refrigerate promptly to preserve freshness.
- → Can I add avocado to the bowls?
Yes! Slice avocado just before serving for creamy texture and optimal flavour without browning issues in storage.
- → Is this suitable for gluten-free or dairy-free diets?
Absolutely. All core ingredients are gluten-free and dairy-free; just verify labels for any packaged products used.
- → How long do the bowls stay fresh?
Bowls remain fresh for up to four days in the refrigerator when stored in airtight meal-prep containers.