Healthy Meal-Prep Bowls Layers (Print View)
Layered bowls combine grains, lean chicken, veggies, and a tangy dressing for vibrant, nutritious meal enjoyment.
# 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, to taste
09 - Black pepper, to taste
→ Vegetables
10 - 1 cup cherry tomatoes, halved
11 - 1 cup shredded purple cabbage
12 - 1 large carrot, julienned
13 - 1 yellow bell pepper, sliced
14 - 1 cup baby spinach
15 - 1/2 cup edamame, shelled and cooked
16 - 1 small cucumber, sliced
→ Dressing
17 - 3 tablespoons extra-virgin olive oil
18 - 2 tablespoons lemon juice
19 - 1 teaspoon Dijon mustard
20 - 1 teaspoon honey or maple syrup
21 - Salt, to taste
22 - Black pepper, to taste
→ Garnish
23 - 2 tablespoons toasted pumpkin seeds
24 - 1 tablespoon fresh parsley, chopped
# Method:
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 let stand covered for 5 minutes. Fluff with a fork.
02 - Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and black pepper. Grill or pan-sear over medium heat for 6 to 7 minutes per side, until thoroughly cooked. Transfer to a plate, let rest for 5 minutes, then slice thinly.
03 - Chop cherry tomatoes in half, shred purple cabbage, julienne carrot, slice bell pepper, baby spinach, edamame, and cucumber as directed.
04 - Whisk extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper in a mixing bowl until well emulsified.
05 - Arrange cooked quinoa evenly in four containers. Layer with sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, baby spinach, edamame, and cucumber to create vibrant visual layers.
06 - Drizzle bowls with prepared dressing, or store dressing separately to maintain freshness. Sprinkle pumpkin seeds and chopped parsley on top.
07 - Seal containers and refrigerate for up to four days.
# Expert Advice:
01 -
- Simple meal-prep lets you eat healthy with little fuss
- Packed with color and nutrients for visual and nutritional appeal
02 -
- For vegan bowls, swap the chicken for tofu or chickpeas
- Meal-prepped bowls often taste even better after resting overnight in the fridge
03 -
- Add avocado or lime wedge just before serving for extra freshness
- Use a clear meal-prep container to show off the colorful layers for easy visual portion checks