Healthy Meal-Prep Bowls Visual Layers (Print)
Grain and protein bowls layered with fresh, colourful veggies and a zesty dressing for meal prep ease.
# Components:
→ Grains & Base
01 - 1 cup quinoa, rinsed
02 - 2 cups water
03 - 1/2 teaspoon salt
→ Protein
04 - 2 large chicken breasts, boneless and skinless
05 - 1 tablespoon olive oil
06 - 1/2 teaspoon smoked paprika
07 - 1/2 teaspoon garlic powder
08 - Salt and black pepper, to taste
→ Vegetables
09 - 1 cup cherry tomatoes, halved
10 - 1 cup shredded purple cabbage
11 - 1 large carrot, julienned
12 - 1 yellow bell pepper, sliced
13 - 1 cup baby spinach
14 - 1/2 cup edamame, shelled and cooked
15 - 1 small cucumber, sliced
→ Dressing
16 - 3 tablespoons extra-virgin olive oil
17 - 2 tablespoons lemon juice
18 - 1 teaspoon Dijon mustard
19 - 1 teaspoon honey or maple syrup
20 - Salt and black pepper, to taste
→ Garnish
21 - 2 tablespoons toasted pumpkin seeds
22 - 1 tablespoon chopped fresh parsley
# Directions:
01 - Combine quinoa, water, and salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and allow to stand for 5 minutes before fluffing with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side until fully cooked. Let rest for 5 minutes, then slice thinly.
03 - Chop cherry tomatoes, shred purple cabbage, julienne carrot, slice bell pepper and cucumber, and arrange spinach and edamame while grains and chicken cook.
04 - Whisk extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, and season with salt and black pepper in a mixing bowl until well emulsified.
05 - Divide cooked quinoa evenly among four containers. Layer sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber on top for a vibrant presentation.
06 - Drizzle bowls with dressing or package separately for freshness. Sprinkle toasted pumpkin seeds and chopped parsley over each bowl.
07 - Refrigerate meal-prep bowls in sealed containers for up to four days.
# Expert Advice:
01 -
- Beautiful visual layers and pops of color make every bowl appealing.
- Quick to prepare and keeps fresh for up to 4 days in the fridge.
02 -
- Edamame and Dijon mustard are common allergens in this dish.
- For maximum crunch and color, add avocado or radishes just before serving.
03 -
- Pack dressing separately so veggies stay crisp until serving.
- Layer grains first, followed by chicken and colorful veggies for a striking look.