Healthy Meal-Prep Colour Bowls Recipe

Introduction

These Healthy Meal-Prep Colour Bowls are a vibrant and nutritious way to enjoy a balanced meal throughout the week. Packed with quinoa, lean chicken, and fresh vegetables, they offer a satisfying combination of flavors and textures that stay fresh and delicious for days.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 teaspoon salt
• 2 large chicken breasts, boneless and skinless
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• 1 cup cherry tomatoes, halved
• 1 cup shredded purple cabbage
• 1 large carrot, julienned
• 1 yellow bell pepper, sliced
• 1 cup baby spinach
• 1/2 cup edamame, shelled and cooked
• 1 small cucumber, sliced
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and black pepper, to taste
• 2 tablespoons toasted pumpkin seeds
• 1 tablespoon chopped fresh parsley

Instructions

1. Step 1: Combine the rinsed quinoa, water, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff the quinoa with a fork before serving.
2. Step 2: Rub the chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear the chicken over medium heat for 6 to 7 minutes per side until fully cooked. Let the chicken rest for 5 minutes, then slice it thinly.
3. Step 3: Prepare the vegetables while the quinoa and chicken are cooking. Halve the cherry tomatoes, shred the purple cabbage, julienne the carrot, slice the yellow bell pepper and cucumber, and set aside the baby spinach and cooked edamame.
4. Step 4: In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until the dressing is fully emulsified.
5. Step 5: Divide the cooked quinoa evenly into four meal-prep containers. Layer the sliced chicken, prepared vegetables, and edamame in colorful sections on top of the quinoa.
6. Step 6: Drizzle the dressing over the bowls or pack it separately to keep the ingredients fresh. Garnish with toasted pumpkin seeds and chopped parsley before serving or storing.

Tips & Variations

• For a vegetarian option, replace chicken with grilled tofu or chickpeas.
• Add avocado slices for extra creaminess and healthy fats.
• Use different grains like brown rice or farro as a base for variation.
• Toast the pumpkin seeds lightly before adding for a deeper flavor.
• Adjust the dressing sweetness by substituting honey with maple syrup or omitting it altogether for a tangier taste.

Storage

Store the assembled bowls in airtight meal-prep containers in the refrigerator for up to four days. Keep the dressing separate if possible to prevent the vegetables from becoming soggy. To reheat, warm the chicken and quinoa in the microwave while leaving the fresh vegetables chilled, then add the dressing just before eating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen vegetables in this recipe?

Yes, you can use frozen vegetables like edamame or bell peppers. Just be sure to thaw and drain them well before adding to the bowls to avoid excess moisture.

How long will the quinoa stay fresh in the fridge?

Cooked quinoa stored in an airtight container will stay fresh for up to four days in the refrigerator, making it perfect for meal prep.

Healthy Meal-Prep Colour Bowls Recipe

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★★★★★

4.8 from 105 reviews

• Author: Luna
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

This Healthy Meal-Prep Colour Bowls recipe offers a balanced and vibrant dish featuring protein-rich grilled chicken, nutrient-dense quinoa, and an array of fresh, colorful vegetables. Perfect for meal prepping, these bowls are dressed with a tangy, homemade lemon-Dijon vinaigrette and topped with crunchy toasted pumpkin seeds and fresh parsley for added texture and flavor.

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Ingredients

Scale 1x2x3x

Grains

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 teaspoon salt

Protein

• 2 large chicken breasts, boneless and skinless
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste

Vegetables

• 1 cup cherry tomatoes, halved
• 1 cup shredded purple cabbage
• 1 large carrot, julienned
• 1 yellow bell pepper, sliced
• 1 cup baby spinach
• 1/2 cup edamame, shelled and cooked
• 1 small cucumber, sliced

Dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and black pepper, to taste

Garnish

• 2 tablespoons toasted pumpkin seeds
• 1 tablespoon chopped fresh parsley

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Instructions

1. Cook the quinoa: Combine the rinsed quinoa, 2 cups water, and 1/2 teaspoon salt in a medium saucepan. Bring the mixture to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 15 minutes until the quinoa is tender and the water is absorbed. Remove the saucepan from the heat and let it stand, covered, for 5 minutes. Fluff the quinoa with a fork before serving.
2. Prepare the chicken: Rub the chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill on a preheated grill or pan-sear in a skillet over medium heat for 6 to 7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through. Allow the chicken to rest for 5 minutes before slicing thinly.
3. Chop and prepare vegetables: While the quinoa and chicken are cooking, prepare the vegetables. Halve the cherry tomatoes, shred the purple cabbage, julienne the carrot, slice the yellow bell pepper and cucumber, and set aside the baby spinach and cooked edamame.
4. Make the dressing: In a mixing bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until the dressing is well emulsified and smooth.
5. Layer the bowls: Divide the cooked quinoa evenly among four meal-prep containers. Arrange the sliced chicken breast and prepared vegetables in distinct, colorful layers atop the quinoa base to create visual appeal.
6. Dress and garnish: Drizzle the dressing over the bowls just before serving or pack it separately to maintain freshness. Sprinkle each bowl with toasted pumpkin seeds and chopped fresh parsley for added flavor and crunch.
7. Storage: Cover the containers tightly and refrigerate for up to four days. Enjoy your healthy and colorful meal prep bowls throughout the week.

Notes

• For extra flavor, marinate the chicken for 30 minutes before cooking.
• To keep vegetables fresh and crisp, store the dressing separately and add just before eating.
• Feel free to substitute chicken with tofu or chickpeas for a vegetarian version.
• Quinoa can be replaced with brown rice or couscous depending on preference.
• Ensure cooked edamame is well drained and cooled before adding to the bowls.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Lunch
• Method: Grilling
• Cuisine: American

Keywords: meal prep, healthy bowls, quinoa, grilled chicken, colorful vegetables, easy lunch