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Cold Meal Prep Lunches For The Week No Reheating
MD Ashraf Ahmed

Cold Chicken Quinoa Meal Prep Bowls

A fresh, protein-packed lunch bowl with quinoa, chickpeas, crisp veggies, and zesty lemon dressing. Make it once on Sunday and enjoy it cold all week, with no microwave needed.
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Prep Time 20 minutes
Cook Time 20 minutes
Servings: 4
Course: Lunch, Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 1 cup dry quinoa rinsed well
  • 2 cups water
  • 12 oz cooked chicken breast diced (about 2 cups)
  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 medium cucumber diced
  • 1 red bell pepper diced
  • 1 cup shredded carrots
  • ¼ cup red onion finely diced
  • ¼ cup fresh parsley chopped
  • ¼ cup crumbled feta cheese
  • 1 ripe avocado sliced (add on the day you eat)
  • Lemon Dressing:
  • ¼ cup extra virgin olive oil
  • 3 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 small garlic clove minced
  • ½ tsp salt
  • ¼ tsp black pepper

Method
 

  1. Rinse the quinoa under cold water. Add it to a pot with 2 cups of water and bring to a boil.
  2. Reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and spread it on a tray to cool completely.
  3. While the quinoa cools, whisk the olive oil, lemon juice, Dijon, garlic, salt, and pepper in a small bowl until smooth.
  4. In a large bowl, combine the cooled quinoa, chicken, chickpeas, tomatoes, cucumber, bell pepper, carrots, red onion, and parsley.
  5. Divide the mix evenly into 4 airtight containers. Do not add dressing yet.
  6. Pour the dressing into 4 small leak-proof containers, or layer it at the bottom of mason jars if you prefer jar-style bowls.
  7. Top each bowl with feta. Refrigerate right away.
  8. When you're ready to eat, drizzle on the dressing, toss gently, and top with fresh sliced avocado.

Notes

  • Cool the quinoa fully before storing. Warm grains trap steam and make the bowl soggy.
  • Store the bowls in airtight containers in the fridge for up to 3 to 4 days.
  • Keep the dressing separate and add the avocado fresh to prevent browning and sogginess.
  • Swap the chicken for hard-boiled eggs, tofu, or tempeh. Swap the quinoa for farro or brown rice.
  • Pack with an ice pack in an insulated lunch bag if the bowl will sit out for more than an hour.
  • A squeeze of extra lemon just before eating brightens the flavors.