Pin A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
This recipe became my go-to during busy weeks because it is quick to prepare and the vibrant layers always make my lunches more special. I love how easy it is to customize every bowl for different tastes in the family.
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
- Salt & 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)
- Salt & black pepper: to taste
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
Instructions
- Cook the quinoa:
- Combine quinoa, water, and salt in a saucepan. Bring to boil, reduce heat to low. Cover and simmer for 15 minutes. Remove from heat, 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 until cooked. Let rest for 5 minutes. Slice thinly.
- Prepare vegetables:
- Chop all vegetables as directed while quinoa and chicken cook.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until blended.
- Assemble the bowls:
- Divide quinoa among 4 containers. Arrange chicken, cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in layers over grains.
- Add dressing and garnish:
- Drizzle with dressing or pack separately for freshness. Garnish with pumpkin seeds and parsley.
- Store:
- Keep in the refrigerator for up to 4 days.
Pin My kids love assembling their own bowls and choosing favorites from the beautiful layers. Weekends are now easier and full of color with everyone joining in the prep.
Required Tools
You need a medium saucepan for the grains, frying pan for protein, sharp knife and cutting board for chopping, plus containers for assembling.
Allergen Information
This recipe contains soy and mustard. Check all labels if sensitive, and use nut-free pumpkin seeds if nut allergies are a concern.
Nutritional Information
Each serving provides about 385 calories, 15 g total fat, 35 g carbohydrates, and 30 g protein.
Pin Give your lunch a healthy upgrade with these vibrant bowls. The colors and flavors will brighten any day.
Recipe Q&A
- → Can I substitute chicken with another protein?
Yes, try grilled tofu, chickpeas, or even tempeh for a plant-based protein alternative.
- → Are these bowls good for meal-prep?
Absolutely, their layered presentation and sturdy ingredients keep well in the refrigerator for up to four days.
- → How can I enhance flavor?
Consider doubling the dressing, adding a lime wedge, or sprinkling with sliced radishes or herbs.
- → Is this meal gluten-free?
Yes, all main components are gluten-free. Confirm with ingredient labels, especially for grains and condiments.
- → What grains can I use instead of quinoa?
Brown rice, farro, or millet work well; just adjust cooking times as needed for each grain.