Pin A vibrant, nutrient-packed meal featuring bright vegetables, wholesome grains, lean chicken, and a tangy dressing, these healthy meal-prep bowls are designed for easy assembly and dazzling color on your table.
I started making these meal-prep bowls when juggling busy weeks and looking for something both healthy and fun to assemble. The way the veggies stack up and the grains cradle everything truly makes lunch a treat.
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 & skinless
- Olive oil (for chicken): 1 tablespoon
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & 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
- Olive oil (for dressing): 3 tablespoons, extra-virgin
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey (or maple syrup for vegan): 1 teaspoon
- Salt & 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, 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 black 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 listed above.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper in a bowl until blended.
- Assemble the bowls:
- Divide quinoa into 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful layers over the grains.
- Add dressing and garnish:
- Drizzle with dressing or pack dressing separately. Sprinkle with pumpkin seeds and parsley.
- Storage:
- Refrigerate sealed bowls for up to 4 days.
Pin These bowls became a favorite for family lunches because everyone could layer their favorite veggies or swap the protein. Watching my kids pick out their colors always brings a smile to meal-prep days.
Substitutions & Variations
Swap chicken for grilled tofu or chickpeas to make this vegan. You can also use brown rice, farro, or wild rice for the grain base, adjusting cook times as needed.
Tools You'll Need
Use a medium saucepan for grains, a grill or frying pan for protein, sharp knife and cutting board for prepping vegetables. Meal-prep containers help keep layers neat and fresh.
Nutrition Highlights
Each serving has about 385 calories, 15 g fat, 35 g carbohydrates, and 30 g protein, with gluten-free, dairy-free, and high protein benefits. Always review ingredient labels for dietary needs.
Pin Meal-prep bowls let you eat the rainbow and stay on track all week. Prep ahead and enjoy effortless healthy lunches each day.
Recipe Q&A
- → How do I keep the vegetables crisp?
Store dressing separately and add just before serving to maintain the crunch of fresh veggies.
- → Can I substitute the chicken with another protein?
Yes, try tofu, chickpeas, or your favorite grilled protein for a variation suited to your dietary needs.
- → Is quinoa mandatory as the grain base?
No, you can swap quinoa for brown rice, farro, or any preferred cooked grain to suit your taste.
- → How long can these bowls be stored?
Prepared bowls keep fresh in the refrigerator for up to 4 days, ideal for make-ahead lunches or dinners.
- → What dressing alternatives can I use?
Swap the lemon-Dijon dressing for balsamic vinaigrette, tahini sauce, or your favorite homemade blend.
- → How do I make this entirely plant-based?
Replace chicken with grilled tofu or chickpeas and use maple syrup in the dressing for a vegan-friendly bowl.