High-Protein Chicken & Quinoa Bowl (Printable)

A balanced bowl with tender chicken, fluffy quinoa, and fresh vegetables. Perfect for meal prep with 35g protein per serving.

# 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 Steps:

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 internal temperature reaches 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, vegetables, and sliced chicken among 4 bowls. Drizzle with dressing and top with feta and parsley if desired.

# Helpful Tips:

01 -
  • Everything happens in under 40 minutes with almost zero cleanup
  • You get that restaurant-quality bowl feeling without spending fifteen dollars
02 -
  • Let the chicken rest for at least 5 minutes or all those juices will end up on your cutting board instead of in your bowl
  • The dressing tastes better after sitting for 10 minutes, so make it first while you prep everything else
03 -
  • Warm the quinoa slightly before assembling if it's been refrigerated
  • Massage the spinach with a little dressing if you prefer it fully wilted

Return