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Healthy Meal-Prep Bowls Visual Layers

Featured in: Easy Weeknight Dinners

These bowls feature fluffy quinoa, grilled chicken, and a rainbow of fresh vegetables layered for both flavor and presentation. A zesty olive oil-lemon dressing brings everything together, while toasted pumpkin seeds and fresh parsley add texture and color. Easy to assemble, perfect for meal prep, and customizable for different diets. Substitute tofu or chickpeas for a plant-based protein, use your favorite grains, and add extras like avocado or lime for unique bursts of flavor. Store refrigerated for up to four days for quick, nutritious lunches or dinners all week long.

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Updated on Fri, 07 Nov 2025 14:36:00 GMT
Vibrant Healthy Meal-Prep Bowls showcasing layers of colorful veggies and grilled chicken. Save
Vibrant Healthy Meal-Prep Bowls showcasing layers of colorful veggies and grilled chicken. | dashnosh.com

A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.

I love prepping these bowls for busy weekdays, as the colorful layers stay crisp and delicious even after a few days in the fridge. Each bite packs both flavor and nutrition, making healthy eating something to look forward to.

Ingredients

  • Quinoa: 1 cup (180 g), rinsed
  • Water: 2 cups (480 ml)
  • Salt: 1/2 teaspoon, used for cooking grains
  • Chicken breasts: 2 large (about 400 g), boneless and skinless
  • Olive oil: 1 tablespoon, for chicken
  • Smoked paprika: 1/2 teaspoon
  • Garlic powder: 1/2 teaspoon
  • Salt & black pepper: to taste, for chicken
  • 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, for dressing
  • Lemon juice: 2 tablespoons, for dressing
  • Dijon mustard: 1 teaspoon
  • Honey: 1 teaspoon (or maple syrup for vegan)
  • Salt & black pepper: to taste, for dressing
  • Pumpkin seeds: 2 tablespoons, toasted, for garnish
  • Fresh parsley: 1 tablespoon, chopped, for garnish

Instructions

Cook the quinoa:
In a saucepan, combine quinoa, water, and 1/2 teaspoon salt. Bring to a boil, then 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 pepper. Grill or pan-sear over medium heat for 6 minutes per side, or until cooked through. Let rest for 5 minutes, then slice thinly.
Prepare vegetables:
While grains and chicken cook, chop all vegetables as directed.
Make the dressing:
Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until emulsified.
Assemble the bowls:
Divide quinoa evenly among 4 meal-prep containers. Arrange sliced chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful, separate layers on top of the grains.
Add dressing and garnish:
Drizzle with dressing, or pack dressing separately for freshness. Garnish with pumpkin seeds and parsley.
Refrigerate:
Store in the refrigerator for up to 4 days.
Colorful Healthy Meal-Prep Bowls with quinoa, fresh vegetables, and zesty dressing drizzled. Save
Colorful Healthy Meal-Prep Bowls with quinoa, fresh vegetables, and zesty dressing drizzled. | dashnosh.com

My kids love picking out their favorite sections in each bowl, and it makes family lunches brighter. Bringing these to picnics always sparks conversation about how inviting healthy food can look.

Required Tools

Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, meal-prep containers

Nutritional Information (per serving)

Calories: 385, Total Fat: 15 g, Carbohydrates: 35 g, Protein: 30 g

Recipe Notes & Variations

Substitute chicken with grilled tofu or chickpeas for a vegan option. Try brown rice or farro instead of quinoa. Add avocado just before serving for extra creaminess. Serve with a wedge of lime for a citrusy kick. For extra crunch, add thinly sliced radishes.

Nutritious Healthy Meal-Prep Bowls filled with lean protein, grains, and savory toppings. Save
Nutritious Healthy Meal-Prep Bowls filled with lean protein, grains, and savory toppings. | dashnosh.com

Give your weekly meals a color upgrade with these bowls. Prep in advance and enjoy nourishing, beautiful lunches all week.

Kitchen Q&A

→ Can I substitute chicken with a plant-based protein?

Absolutely. Try grilled tofu or chickpeas in place of chicken for a protein-packed vegan option.

→ What grains work best for the base?

Quinoa is light and fluffy, but brown rice or farro can also be used for great texture and flavor.

→ How should I store these bowls for freshness?

Store assembled bowls in airtight containers in the refrigerator. Keep dressing separate to maintain crisp veggies.

→ Is this dish suitable for gluten-free diets?

Yes, using quinoa ensures the bowls remain gluten-free. Check all other ingredients for hidden gluten.

→ Can I add extra toppings?

Absolutely. Avocado, lime wedges, or thinly sliced radishes are excellent for added flavor and crunch.

→ Are there any allergens to be aware of?

Contains soy (edamame) and mustard. Double-check pumpkin seeds for nut traces if needed.

Healthy Meal-Prep Bowls Visual Layers

Nourishing bowls feature grains, lean chicken, and colorful vegetables layered for added freshness and visual appeal.

Prep Duration
20 min
Cook Duration
25 min
Complete Duration
45 min
Created by Tyler Morgan


Skill Level Easy

Cultural Heritage International

Output 4 Portion Size

Nutritional Categories No Dairy, No Gluten

What You'll Need

Grains & Base

01 1 cup quinoa, rinsed
02 2 cups water
03 1/2 teaspoon salt

Protein

01 2 large chicken breasts, boneless and skinless
02 1 tablespoon olive oil
03 1/2 teaspoon smoked paprika
04 1/2 teaspoon garlic powder
05 Salt, to taste
06 Black pepper, to taste

Vegetables

01 1 cup cherry tomatoes, halved
02 1 cup shredded purple cabbage
03 1 large carrot, julienned
04 1 yellow bell pepper, sliced
05 1 cup baby spinach
06 1/2 cup edamame, shelled and cooked
07 1 small cucumber, sliced

Dressing

01 3 tablespoons extra-virgin olive oil
02 2 tablespoons lemon juice
03 1 teaspoon Dijon mustard
04 1 teaspoon honey or maple syrup
05 Salt, to taste
06 Black pepper, to taste

Garnish

01 2 tablespoons toasted pumpkin seeds
02 1 tablespoon chopped fresh parsley

Method

Step 01

Cook Quinoa: Combine rinsed 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 rest, covered, for 5 minutes. Fluff grains with a fork.

Step 02

Prepare Chicken: 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 before slicing thinly.

Step 03

Prepare Vegetables: Chop and prepare cherry tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber according to instructions.

Step 04

Emulsify Dressing: In a mixing bowl, whisk together extra-virgin olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and black pepper until evenly blended.

Step 05

Layer Bowls: Divide cooked quinoa into four meal-prep containers. Arrange sliced chicken and assorted vegetables in visually distinct layers over the base.

Step 06

Finish and Garnish: Drizzle bowls with dressing or pack dressing separately to preserve freshness. Sprinkle with toasted pumpkin seeds and chopped parsley.

Step 07

Storage: Seal containers and refrigerate for up to four days.

Kitchen Tools Needed

  • Medium saucepan
  • Grill pan or frying pan
  • Sharp knife
  • Cutting board
  • Whisk
  • Mixing bowl
  • Meal-prep containers

Allergy Alerts

Review ingredients carefully for potential allergens and seek professional medical guidance if concerned.
  • Contains soy (edamame) and mustard (Dijon mustard).
  • Check pumpkin seeds for cross-contamination from nuts.
  • Review ingredient labels for potential hidden allergens.

Nutrition Details (serving size)

Numbers shown are estimates only - consult healthcare providers for specific advice.
  • Energy: 385
  • Fats: 15 g
  • Carbohydrates: 35 g
  • Proteins: 30 g