High-Protein Chicken Quinoa Bowl (Printable Version)
Tender chicken, fluffy quinoa, and fresh vegetables in a zesty lemon-herb dressing. Ready in 40 minutes, ideal for meal prep.
# What You 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)
# How to Make It:
01 - Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork.
02 - Season chicken breasts with salt, pepper, and half the oregano. Heat 1 tbsp olive oil in a skillet over medium heat. Cook chicken 6-7 minutes per side until golden and internal temperature reaches 165°F. Let rest 5 minutes before slicing thinly.
03 - While chicken rests, halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion.
04 - Whisk together remaining olive oil, lemon juice, minced garlic, remaining oregano, salt, and pepper in a small bowl until emulsified.
05 - Divide spinach, quinoa, prepared vegetables, and sliced chicken among 4 bowls. Drizzle with dressing. Top with crumbled feta and fresh parsley if desired.
06 - Serve immediately while chicken is warm, or store in airtight containers for up to 3 days for meal prep.
# Expert Tips:
01 -
- You get that satisfying restaurant bowl feel without spending eighteen dollars on lunch
- The leftovers taste even better after the dressing marinates everything overnight
02 -
- Letting the chicken rest before slicing is the difference between juicy meat and dry disappointment
- The dressing goes further than you think, start light and add more as needed
03 -
- Buy pre-crumbled feta to save time and avoid the mess of crumbling it yourself
- Massaging the spinach with a little olive oil before assembling makes it less bitter