Healthy Meal-Prep Bowls Visual Layers

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 how these bowls make it easy to prep healthy lunches in advance while showing off pops of colour from each layer. They always impress guests and family with their eye-catching look, but are simple to assemble.

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:

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 containers. Arrange chicken, cherry tomatoes, purple cabbage, carrot, bell pepper, spinach, edamame, and cucumber in separate layers on top of the grains.

Drizzle & garnish:

Drizzle with dressing or pack dressing separately. Garnish with pumpkin seeds and parsley.

Store:

Refrigerate for up to 4 days.

Save

My family always asks for these colourful bowls on busy weeks because everyone loves picking their favourite veggie layer. They never fail to brighten the dinner table.

Required Tools

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

Allergen Information

Contains soy (edamame), mustard (Dijon mustard). Check labels for hidden allergens. Pumpkin seeds should be nut-free.

Nutritional Information

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

Save

Meal-prep these bowls for tasty, balanced lunches all week. Enjoy the layers of colour and freshness in every bite.

Recipe FAQ

→ What grains work best as a base?

Quinoa offers a light, fluffy texture, but brown rice or farro also pair well with colorful layers and provide hearty options.

→ How can I make this vegetarian?

Swap grilled chicken for tofu or chickpeas to maintain protein levels and keep the layers vibrant and satisfying.

→ What dressing compliments these bowls?

A blend of extra-virgin olive oil, lemon juice, Dijon mustard, and a touch of honey gives a zesty finish to every bite.

→ How should vegetables be cut for layering?

Slice, julienne, and shred vegetables like carrot, cabbage, and cucumber to create appealing color separation and crisp texture.

→ How long can meal-prep bowls stay fresh?

Bowls store well for up to 4 days in the refrigerator. Pack dressing separately to maintain freshness and crunchiness.

→ Are there allergen concerns?

Watch for soy (edamame) and mustard (Dijon). Choose nut-free pumpkin seeds if necessary and always check labels.