High-Protein Chicken Quinoa Bowl

My roommate Sarah used to meal prep Sundays like it was her part-time job, and when she introduced me to these chicken and quinoa bowls, I finally understood the hype. What started as practical weeknight fuel became the dish I actually craved, not just tolerated.

Last winter I made these for my sister who was training for a half marathon, and she texted me three days later asking if I had more. That is when I knew this recipe wasnt just healthy, it was genuinely good food that happens to be good for you.

Ingredients

• Chicken breasts: I pound them slightly so they cook evenly and stay tender throughout the week
• Quinoa: Rinse it thoroughly unless you want that bitter soapy taste everyone complains about
• Cherry tomatoes: They burst when you bite into the bowl and release juices into the quinoa
• Cucumber and red bell pepper: These bring the crunch that keeps every bite interesting
• Red onion: Thinly sliced gives you just enough bite without overpowering everything
• Baby spinach: Use it as the base, it wilts slightly from the warm quinoa which is actually perfect
• Olive oil and lemon juice: This simple emulsion ties everything together without masking the fresh flavors
• Feta cheese: Optional but honestly those salty little crumbles make the whole bowl sing

Instructions

Get your grains going first:

Cook the quinoa in water for about 15 minutes until fluffy, then fluff it with a fork and let it steam off the heat

Sear the chicken while quinoa simmers:

Season your chicken and cook it in a hot skillet with olive oil until golden and cooked through, then let it rest so the juices redistribute

Prep your fresh vegetables:

Chop everything while the chicken rests, keeping pieces roughly the same size for even eating

Whisk together the dressing:

Combine olive oil, lemon juice, garlic, oregano, salt and pepper until emulsified

Build your bowls:

Layer spinach, quinoa, vegetables and sliced chicken, then drizzle with dressing and top with feta and parsley

Pin Recipe

My friend Mark, who survives on toast and coffee, actually asked for this recipe after I served it at a dinner party. Watching someone who claims to hate cooking go back for thirds, that is the moment this recipe became a regular in my rotation.

Make It Your Own

Sometimes I swap chicken for shrimp when I want something lighter, or tofu when I am cooking for my plant-based friends. The beauty of this bowl is that it works with whatever protein you have on hand.

Meal Prep Magic

I learned the hard way that you should store the dressing separately if you are prepping more than two days ahead. Nobody wants soggy spinach on Wednesday, even if it is still technically edible.

Serving Suggestions

A crisp white wine cuts through the richness while sparkling water with lemon keeps it light and refreshing. Either way, serve it in a real bowl, not a plastic container, even on weeknights.

• Warm the quinoa slightly before assembling cold prep bowls
• Add avocado right before serving so it does not brown
• Double the vegetables if you want extra volume without much extra effort

Pin Recipe

Simple food that makes you feel good about what you are eating, that is the whole point here.

Recipe FAQs

→ How long does this bowl keep in the refrigerator?

Store assembled bowls in airtight containers for up to 3 days. For best results, keep the dressing separate and drizzle just before serving to maintain the vegetables' crispness.

→ Can I use pre-cooked quinoa to save time?

Absolutely. Substitute 3 cups of cooked quinoa and skip step 1. This reduces total prep time to approximately 20 minutes, perfect for busy weeknights.

→ What protein alternatives work well in this bowl?

Try shrimp (cook 2-3 minutes per side), firm tofu cubes, or sliced lean beef. Each provides excellent protein and complements the Mediterranean flavors beautifully.

→ Is this bowl suitable for freezing?

While the chicken and quinoa freeze well, fresh vegetables become soggy when thawed. For meal prep, refrigerate up to 3 days instead of freezing for optimal texture.

→ How can I add more variety to this bowl?

Incorporate roasted sweet potato, chickpeas, or sliced avocado for extra nutrients. Swap feta for goat cheese, or add sun-dried tomatoes and olives for a Mediterranean twist.

→ Can I make this dairy-free?

Simply omit the feta cheese or replace with nutritional yeast or dairy-free alternatives. The bowl remains delicious and satisfying without it.