High-Protein Chicken & Quinoa Bowl (Printable)

Tender chicken, fluffy quinoa, and fresh vegetables in a zesty dressing. Ideal for meal prep with 35g protein per serving.

# 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
09 - 2 tbsp lemon juice
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:

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 fully absorbed. Remove from heat and fluff with a fork.
02 - Season chicken breasts generously with salt, pepper, and half the oregano. Heat 1 tbsp olive oil in a skillet over medium heat. Cook chicken for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Transfer to a plate and rest for 5 minutes before slicing thinly.
03 - While chicken rests, halve the cherry tomatoes, dice the cucumber and bell pepper into uniform pieces, and thinly slice the red onion.
04 - In a small bowl, combine remaining olive oil, lemon juice, minced garlic, remaining oregano, and season with salt and pepper. Whisk vigorously until emulsified.
05 - Divide baby spinach evenly among 4 bowls as a base. Top with cooked quinoa, arranged vegetables, and sliced chicken. Drizzle dressing evenly over each bowl. Sprinkle with crumbled feta and fresh parsley if desired.
06 - Serve immediately while chicken is still warm. For meal prep, store components in separate airtight containers or fully assembled bowls in the refrigerator for up to 3 days.

# Expert Advice:

01 -
  • You get 35 grams of protein without any heavy or sluggish feelings afterward
  • The vegetables stay crisp and bright while the warm quinoa and chicken create that perfect temperature contrast
02 -
  • Letting the chicken rest before slicing is the difference between juicy and dry meat
  • The dressing tastes best if made 10 minutes ahead to let the garlic mellow
03 -
  • Use a sharp knife when slicing the rested chicken against the grain for the most tender pieces
  • Taste the dressing before adding it to the bowl since lemon intensity varies

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