High-Protein Chicken & Quinoa Bowl (Print View)
Tender chicken, fluffy quinoa, and fresh vegetables in a zesty lemon dressing. High protein, gluten-free, and perfect for meal prep.
# What You'll Need:
→ Proteins
01 - 2 large boneless, skinless chicken breasts (about 1.1 lbs)
→ Grains
02 - 1 cup quinoa, rinsed (about 6.3 oz)
→ Vegetables
03 - 1 cup cherry tomatoes, halved (about 5.3 oz)
04 - 1 cup cucumber, diced (about 4.2 oz)
05 - 1 cup red bell pepper, diced (about 4.2 oz)
06 - 1/2 cup red onion, thinly sliced (about 2.1 oz)
07 - 2 cups fresh baby spinach (about 2.1 oz)
→ Dressing
08 - 3 tbsp olive oil (about 1.5 fl oz)
09 - 2 tbsp lemon juice (about 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 (about 1.1 oz)
14 - 2 tbsp fresh parsley, chopped (about 0.4 oz)
# Step-by-Step Directions:
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 tbsp olive oil in a skillet over medium heat. Cook chicken 6-7 minutes per side until golden and cooked through (internal temperature 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 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 dressing evenly over each bowl. Top with crumbled feta and chopped parsley if desired.
# Expert Suggestions:
01 -
- The chicken stays juicy even after days in the fridge thanks to a quick rest period that locks in those juices
- You can prep everything on Sunday and eat like royalty all week without any additional cooking
02 -
- Letting the chicken rest for those full 5 minutes is what keeps it juicy instead of dry
- The dressing tastes better if you let it sit for 10 minutes before using it
03 -
- Cook your quinoa in chicken broth instead of water for an extra layer of flavor
- Warm the leftover bowls slightly before eating, they are delicious either way