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 layered meal-prep bowls after seeking nutritious lunches that looked as good as they tasted. The colors always make them a hit, whether at home or on the go.
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 (or maple syrup for vegan)
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
- Salt & black pepper: to taste
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 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
- Finish:
- Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Store in the refrigerator for up to 4 days.
Save These bowls quickly became a weekly ritual in our family, letting everyone pick their favorite veggies for fun visual combos.
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 make and store these bowls efficiently.
Allergen Information
Contains soy (edamame) and mustard (Dijon mustard). Always verify pumpkin seeds are processed in a nut-free facility and check ingredient packaging for hidden allergens.
Nutritional Information
Each serving contains about 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein, making it a balanced, high-protein meal.
Save These bowls keep beautifully for days, so you stay nourished and inspired all week long. Enjoy their versatility by mixing up grains and proteins each time.
Cooking Guide
- → How do I keep the layers visually appealing?
Arrange each ingredient in separate sections over the quinoa base for distinct colour pops. Add garnishes just before serving for freshness.
- → Can I make these bowls vegetarian or vegan?
Substitute chicken with grilled tofu or chickpeas. Use maple syrup in the dressing for a vegan-friendly option.
- → How long can I store the assembled bowls?
Bowls keep well for up to 4 days in the refrigerator when dressing is packed separately to maintain texture.
- → What other grains work well instead of quinoa?
Try brown rice or farro for similar versatility. Adjust cooking time and water ratio for each grain.
- → Can I use different vegetables in these bowls?
Absolutely. Swap in seasonal favourites like roasted sweet potato, avocado, or radishes to add more flavour and texture.
- → How do I add extra protein?
Include boiled eggs, seared shrimp, tempeh, or extra grilled chicken slices for a protein boost.