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Rainbow harissa bowls in a white bowl on a white background.

Rainbow Harissa Bowls with Pumpkin Seeds and Feta

  • Author: Ally Milligan
  • Prep Time: 20 Minutes
  • Cook Time: 40 Minutes
  • Total Time: 1 hour
  • Yield: 5 1x
  • Category: Dinner
  • Method: Mix
  • Cuisine: Moroccan


Healthy rainbow harissa bowls with pumpkin seeds and feta for easy meal prep. Prep-ahead five servings and enjoy all week. Gluten-free and paleo.



Roasted Vegetables

  • 5 medium carrots, quartered lengthwise and sliced into 3-inch sticks
  • 2 sweet potatoes, cut into 1/2 inch cubes
  • 2 beets, cut into 1/2 inch cubes
  • 1 large red onion, peeled and cut into 1/2 inch wedges
  • extra virgin olive oil
  • salt and pepper

Harissa Dressing

  • 1 small bunch scallions, finely sliced (darkest part discarded)
  • 2 teaspoons honey or agave syrup
  • 24 teaspoons harissa paste
  • juice of 1 lemon
  • 1/4 cup extra virgin olive oil
  • salt and pepper to taste


  • 5 oz feta cheese, crumbled
  • 1 lb boneless skinless chicken breast
  • 1 pint cherry tomatoes, halved
  • 1 small bunch mint, stemmed and coarsely chopped
  • 8 oz baby kale
  • 10 tablespoons roasted pumpkin seeds


  1. Roast the veggies. Preheat the oven to 400 degrees F. Arrange the carrots, sweet potatoes, beets, and red onion in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 35-40 minutes, flipping halfway through, until soft and golden brown.

  2. Meanwhile, make the dressing. In a pan, fry the sliced green onions in a little olive oil over medium-high heat until they are just starting to brown. Then add them to a jar and add the honey, 2 teaspoons of harissa paste to start, olive oil, and lemon juice. Season with salt and pepper and mix well. Taste and add another 1-2 teaspoons of harissa paste, if desired.

  3. Prep the protein. Once the veggies are roasted, bake the chicken breast in the preheated oven until the chicken registers 165 degrees F (usually about 30-35 minutes). Once cooled, slice and set aside.

  4. Pack the bowls. Divide the roasted veggies and cooked chicken slices between five meal prep containers (see notes). Top with equal amounts of halved cherry tomatoes, crumbled feta, and garnish with mint leaves. Keep the dressing, baby kale, and pumpkin seeds separate. When ready to eat, add a handful of baby kale to the container and drizzle with 1/5th of the harissa dressing. Garnish the bowl with 1 tablespoon pumpkin seeds right before eating.


Don’t have meal prep containers? No worries. Store the prepped ingredients in separate air-tight containers in the fridge until you’re ready to assemble your bowls.

Keywords: harissa vegetables, harissa dressing, meal prep