Vegan Meal Prep Bowls with Broccoli, Grapes, Pecans and Quinoa

Featured in Delicious Plant-Based Recipes.

Looking for a nutritious meal prep option that's both satisfying and beautiful? These Vegan Meal Prep Bowls combine unexpected ingredients that create a perfect balance of flavors and textures. Roasted broccoli provides a savory depth, while halved grapes offer bursts of juicy sweetness in every bite. The protein duo of quinoa and chickpeas ensures staying power, while crunchy pecans add richness and essential healthy fats. What makes these bowls special is the bright lemon vinaigrette that ties everything together - a simple blend of fresh lemon juice, olive oil, Dijon, and a touch of sweetness from agave. The entire meal comes together in just 35 minutes and stays fresh in the refrigerator for up to three days. With 13g of protein and 13g of fiber per serving, these bowls provide lasting energy without weighing you down, making them perfect for busy weekdays when you need a nutritious lunch or dinner ready to go.
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Updated on Tue, 11 Mar 2025 18:34:38 GMT
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Elevate your plant-based meal prep with these vibrant vegan bowls that combine nutrient-dense ingredients with bright, zesty flavors. This thoughtfully designed recipe balances protein-rich quinoa and chickpeas with crunchy broccoli, sweet grapes, and buttery pecans – all brought together by a tangy lemon vinaigrette that brightens every bite.

After experimenting with countless plant-based bowl combinations, I discovered that contrasting textures and complementary flavors create the most satisfying results. The moment you taste the interplay between the tangy dressing, earthy quinoa, and sweet grapes, you'll understand why this bowl works so beautifully.

Essential Components

Quinoa Preparation: Properly cooked quinoa creates the perfect fluffy base. Broccoli Roasting: High-temperature roasting develops caramelization and flavor. Pecan Quality: Raw pecans provide maximum nutritional benefits and buttery flavor. Grape Selection: Firm, fresh grapes offer the best texture and sweetness. Dressing Balance: The lemon-shallot combination creates a bright, complex flavor.

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Creating Your Bowls

Perfect The Base:
Cook quinoa until fluffy and let it cool completely to prevent condensation in storage containers.
Master The Vegetables:
Roast broccoli at high heat until crisp-tender with caramelized edges for maximum flavor.
Build The Nutrition:
Add protein-rich components like chickpeas and nuts to create a nutritionally complete meal.
Create The Contrast:
Include fresh elements like grapes and microgreens to balance the cooked components.
Complete With Flavor:
Blend a vibrant dressing that ties all ingredients together while maintaining their individual characteristics.

These bowls have transformed my approach to plant-based meal prep, providing satisfying lunches that keep me energized throughout the day. The combination of protein, healthy fats, and complex carbohydrates creates sustainable energy without heaviness.

Perfect Pairings

Complete your meal prep experience with thoughtful additions. Pack a wedge of lemon for an extra brightness boost at serving time. Include a small container of hummus for additional protein and creaminess. For extra indulgence, add a piece of dark chocolate as a sweet finish. During colder months, pair with a thermos of vegetable soup for a warming complement.

Creative Variations

Adapt this versatile recipe to create endless options. Try a Mediterranean version with olives, cucumber, and cherry tomatoes. Create a protein-packed bowl by adding baked tofu or tempeh. Make a seasonal autumn variation with roasted sweet potatoes and dried cranberries. For extra texture, include a sprinkle of pumpkin or sunflower seeds.

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Storage Success

Maximize freshness with proper storage techniques. Use glass containers with dividers to keep wet and dry ingredients separate. Store dressing in small, sealed containers to prevent leakage. For optimal texture, slightly undercook broccoli as it will continue to soften during storage. If using delicate greens, place them on top of other ingredients to prevent crushing.

Through countless plant-based meal preparations, I've found that thoughtful combinations of textures, flavors, and nutrients create the most satisfying results. This recipe proves that vegan eating can be vibrant, satisfying, and incredibly convenient with a little advance planning.

Frequently Asked Questions

→ Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli, but the texture will be different. Thaw and pat dry the broccoli before roasting, and reduce the cooking time to about 15 minutes. Watch carefully to prevent burning, as frozen broccoli contains more moisture.
→ What can I substitute for quinoa?
Brown rice, farro, barley, or even cauliflower rice would all work well as substitutes for quinoa. For a lower-carb option, try cauliflower rice or increase the amount of greens. Just adjust cooking times according to package directions.
→ Can I use a different nut instead of pecans?
Absolutely! Walnuts, almonds, pistachios, or even pumpkin seeds would all be delicious alternatives to pecans. For a nut-free version, try roasted sunflower seeds or pumpkin seeds.
→ How can I increase the protein in these bowls?
To boost the protein content, consider adding more chickpeas, a scoop of cooked lentils, or a plant-based protein like tempeh or tofu. You could also sprinkle hemp seeds over the top, which add about 10g of protein per 3 tablespoons.
→ Why do you suggest keeping the dressing separate?
Storing the dressing separately prevents the ingredients from becoming soggy, especially the micro greens and quinoa. This helps maintain different textures and ensures everything stays fresh for the full three days. Simply add the dressing right before eating for the best experience.

Plant-Based Quinoa Bowls

These vibrant Vegan Meal Prep Bowls combine roasted broccoli, sweet grapes, crunchy pecans, and protein-packed quinoa with a zesty lemon vinaigrette for a nutritious, make-ahead meal.

Prep Time
10 Minutes
Cook Time
25 Minutes
Total Time
35 Minutes

Category: Vegetarian & Vegan

Difficulty: Easy

Cuisine: American

Yield: 5 Servings

Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free

Ingredients

→ Meal Prep Bowls

01 12 oz. broccoli florets
02 Olive oil cooking spray
03 1 1/2 cups cooked quinoa
04 1 1/2 cups raw pecans
05 1 1/2 cups chickpeas, drained and rinsed
06 1 1/2 cups grapes, halved
07 1 cup micro greens

→ Lemon Vinaigrette Dressing

08 1/4 cup fresh lemon juice (about 2 lemons)
09 1/8 cup extra virgin olive oil
10 1 tablespoon Dijon mustard
11 1 1/2 teaspoons agave nectar
12 1 small shallot, roughly chopped
13 Freshly cracked pepper, to taste

Instructions

Step 01

Preheat the oven to 450°F. Place broccoli florets on a baking sheet and coat lightly with olive oil cooking spray. Season with salt and pepper. Roast until the broccoli is charred in spots and tender-crisp, about 20 minutes. Remove from oven and allow to cool to room temperature.

Step 02

Divide the cooked quinoa, roasted broccoli, raw pecans, drained and rinsed chickpeas, and halved grapes evenly between meal prep containers or wide-mouth canning jars. Top each container with a portion of micro greens.

Step 03

Add fresh lemon juice, extra virgin olive oil, Dijon mustard, agave nectar, chopped shallot, and freshly cracked pepper to a blender. Blend until the dressing is smooth and creamy, about 1 minute. Transfer to a glass jar or small individual containers.

Step 04

Cover both the meal prep containers and dressing containers. Store in the refrigerator until ready to eat, for up to 3 days. Add the dressing just before serving for maximum freshness.

Notes

  1. You can customize these bowls with other ingredients like avocado and sliced radish.
  2. Storing the dressing separately keeps the ingredients fresh and prevents sogginess.
  3. These meal prep bowls will stay fresh in the refrigerator for up to 3 days.

Tools You'll Need

  • Baking sheet
  • Blender
  • Meal prep containers or wide-mouth canning jars
  • Small containers for dressing

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains nuts (pecans)
  • Contains mustard (Dijon)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 528
  • Total Fat: 34 g
  • Total Carbohydrate: 52 g
  • Protein: 13 g