High-Protein Chicken and Quinoa Bowl (Print View)
Tender chicken, fluffy quinoa, and colorful vegetables come together in this satisfying bowl ideal for healthy meal prep.
# What You'll Need:
→ Proteins
01 - 2 large boneless, skinless chicken breasts (about 1.1 lbs)
→ Grains
02 - 1 cup quinoa, rinsed (6.3 oz)
→ Vegetables
03 - 1 cup cherry tomatoes, halved (5.3 oz)
04 - 1 cup cucumber, diced (4.2 oz)
05 - 1 cup red bell pepper, diced (4.2 oz)
06 - 1/2 cup red onion, thinly sliced (2.1 oz)
07 - 2 cups fresh baby spinach (2.1 oz)
→ Dressing
08 - 3 tbsp olive oil (1.5 fl oz)
09 - 2 tbsp lemon juice (1 fl oz)
10 - 1 garlic clove, minced
11 - 1 tsp dried oregano
12 - Salt and black pepper, to taste
→ Optional Toppings
13 - 1/4 cup feta cheese, crumbled (1.1 oz)
14 - 2 tbsp fresh parsley, chopped (0.4 oz)
# Method:
01 - Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil over high heat, reduce heat to low, cover tightly, and simmer for 15 minutes until water is fully absorbed. Remove from heat and let stand covered for 5 minutes. Fluff gently with a fork before serving.
02 - Pat chicken breasts dry and season generously with salt, pepper, and half the oregano. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add chicken and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a cutting board and rest for 5 minutes before slicing into thin strips against the grain.
03 - While chicken rests, halve the cherry tomatoes. Dice the cucumber into 1/2-inch pieces. Remove seeds and white membrane from bell pepper, then dice into 1/2-inch pieces. Thinly slice the red onion into half-moon shapes. Keep vegetables separate until assembly.
04 - In a small bowl, combine remaining 2 tbsp olive oil, lemon juice, minced garlic, remaining oregano, and 1/4 tsp each salt and pepper. Whisk vigorously until fully emulsified and slightly thickened. Taste and adjust seasoning as needed.
05 - Arrange a bed of baby spinach in each of 4 bowls. Top with equal portions of cooked quinoa, prepared vegetables, and sliced chicken. Drizzle dressing evenly over each bowl. Sprinkle with crumbled feta and chopped parsley if using. Serve immediately while chicken is warm, or refrigerate in airtight containers for meal prep.
# Insider Tips:
01 -
- Perfect for meal prep Sundays everything holds up beautifully for days
- Protein packed but still feels light and fresh never that heavy post meal slump
02 -
- Dont skip letting the chicken rest those juices need to redistribute or you end up with dry meat
- The quinoa will continue absorbing liquid as it sits plan for slightly fluffier texture on day two
03 -
- Double the dressing and keep it in a jar its perfect for quick salads all week
- Invest in a good sharp knife makes vegetable prep feel like meditation not a chore