Easy High-Protein Chicken & Quinoa Bowl (Printable)

Tender chicken breast, fluffy quinoa, and fresh vegetables in a simple lemon-olive dressing. Ideal for nutritious meal prep.

# Ingredient List:

→ Proteins

01 - 2 large boneless skinless chicken breasts (about 1.1 pounds)

→ Grains

02 - 1 cup quinoa, rinsed (about 6.3 ounces)

→ Vegetables

03 - 1 cup cherry tomatoes, halved (about 5.3 ounces)
04 - 1 cup cucumber, diced (about 4.2 ounces)
05 - 1 cup red bell pepper, diced (about 4.2 ounces)
06 - 1/2 cup red onion, thinly sliced (about 2.1 ounces)
07 - 2 cups fresh baby spinach (about 2.1 ounces)

→ Dressing

08 - 3 tablespoons olive oil
09 - 2 tablespoons lemon juice
10 - 1 garlic clove, minced
11 - 1 teaspoon dried oregano
12 - Salt and black pepper, to taste

→ Optional Toppings

13 - 1/4 cup feta cheese, crumbled (about 1.1 ounces)
14 - 2 tablespoons fresh parsley, chopped (about 0.4 ounces)

# How to Make:

01 - Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil, 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 tablespoon olive oil in a skillet over medium heat. Cook chicken for 6 to 7 minutes per side until golden and cooked through, reaching an internal temperature of 165°F. Let rest for 5 minutes, then slice thinly.
03 - While chicken rests, halve the cherry tomatoes, dice the cucumber and bell pepper, and thinly slice the red onion.
04 - Whisk together the remaining olive oil, lemon juice, minced garlic, remaining oregano, salt, and pepper in a small bowl until well combined.
05 - Divide spinach, quinoa, vegetables, and sliced chicken among 4 bowls. Drizzle with dressing and top with crumbled feta and chopped parsley if desired.
06 - Serve immediately, or store in airtight containers for up to 3 days for meal prep.

# Helpful Tips:

01 -
  • The dressing is the kind of thing you'll want to put on everything, a bright and punchy vinaigrette that makes even simple ingredients sing
  • Everything can be prepped ahead and assembled in minutes, making it ideal for those days when cooking feels like a chore
  • Each bowl feels substantial and satisfying without leaving you heavy or sluggish afterward
02 -
  • Letting the chicken rest for five minutes before slicing keeps it juicy, and cutting against the grain makes each bite more tender
  • The dressing tastes better after sitting for ten minutes, giving the garlic time to mellow and the flavors to marry
  • These bowls hold up beautifully for three days in the fridge, but keep the dressing separate if you prefer crunchier vegetables
03 -
  • Pounding the chicken to even thickness means it cooks through without drying out, a small step that makes a huge difference
  • Toast the quinoa in the dry pan for two minutes before adding water to bring out its nutty flavor

Go Back