Print

Easy Teacher Meal Prep Grain Bowls

easy teacher meal prep grain bowls - featured image
Print Recipe

These nourishing grain bowls are perfect for busy teachers and anyone needing quick, tasty, and wholesome lunches that can be prepped ahead and enjoyed cold or at room temperature.

Ingredients

Scale
  • 1 cup quinoa (uncooked)
  • 1 cup brown rice (uncooked) – optional swap
  • 1 cup farro or bulgur wheat (uncooked) – optional
  • 1 cup cherry tomatoes, halved
  • 2 medium sweet potatoes, peeled and cubed
  • 1 medium cucumber, diced
  • 1 cup shredded carrots
  • 2 cups baby spinach or kale
  • 1/4 cup red onion, thinly sliced (optional)
  • 1 can chickpeas, drained and rinsed
  • 2 grilled chicken breasts, sliced (optional)
  • 1/2 cup feta cheese, crumbled
  • 2 hard-boiled eggs (optional)
  • 1/4 cup tahini
  • 1/4 cup fresh lemon juice
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 teaspoon maple syrup or honey
  • Salt and pepper to taste
  • 1/4 cup toasted pumpkin seeds or sliced almonds (optional)
  • 2 tablespoons fresh herbs like parsley or cilantro, chopped (optional)
  • Avocado slices (optional)

Instructions

  1. Rinse 1 cup quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  2. Preheat oven to 425°F. Peel and cube 2 medium sweet potatoes. Toss with 1 tablespoon olive oil and a pinch of salt. Spread on a baking sheet and roast for 25-30 minutes, flipping halfway, until tender and caramelized.
  3. While potatoes roast, halve cherry tomatoes, dice cucumber, shred carrots, and thinly slice red onion if using. Wash and dry baby spinach or kale.
  4. In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, maple syrup or honey, salt, and pepper. Add water if dressing is too thick.
  5. If using chicken, season breasts with salt and pepper and cook on medium heat for 5-7 minutes per side until cooked through. Slice thinly. Hard-boil eggs by boiling for 9-10 minutes, then cool and peel.
  6. Divide cooked quinoa or chosen grain among 4 meal prep containers. Layer with roasted sweet potatoes, fresh veggies, chickpeas, and protein choice. Drizzle dressing over each bowl or keep separate until serving.
  7. Add optional toppings like crumbled feta, toasted seeds or nuts, fresh herbs, and avocado slices just before eating.
  8. Seal containers tightly and store in the fridge for up to 4 days. Reheat grains and roasted veggies in microwave for 1-2 minutes before adding fresh ingredients and dressing.

Notes

Rinse quinoa to remove bitterness. Roast veggies at high temperature to caramelize. Keep wet ingredients separate until serving to maintain crunch. Add avocado slices last minute to avoid browning. Reheat only grains and roasted veggies to keep fresh textures.

Nutrition

Keywords: grain bowls, meal prep, teacher lunch, quinoa, healthy lunch, easy lunch, vegetarian, gluten-free, plant-based protein

Find it online: https://tastypierecipes.com/easy-teacher-meal-prep-grain-bowls-5-perfect-lunch-ideas-for-work/