High-Protein Grilled Chicken Bowl with Quinoa for Longevity
This High-Protein Grilled Chicken Bowl with Quinoa delivers 32g of complete protein to fuel muscle growth, recovery, and healthy aging. Ready in 30 minutes, this colorful bowl combines lean grilled chicken, nutrient-dense quinoa, fresh vegetables, and a zesty lemon-herb dressing. Perfect for meal prep and balanced, wholesome eating.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 2 servings
- Category: Bowl, Dinner, Lunch, Main Course
- Method: Grilling, Simmering
- Cuisine: American, Mediterranean
- Diet: Dairy-Free Option, Gluten-Free, High-Protein
Ingredients
For the Bowl:
- 6 oz (170g) chicken breast
- ½ cup quinoa, uncooked
- 1 cup water or low-sodium chicken broth
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red bell pepper, diced
- ¼ cup red cabbage, shredded
- 2 cups baby spinach or mixed greens
- 2 tbsp feta cheese, crumbled (optional)
For the Marinade & Dressing:
- 2 tbsp olive oil (divided)
- 2 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp dried oregano
- ½ tsp paprika
- Salt and black pepper to taste
- 1 tbsp fresh parsley, chopped
Instructions
- Rinse quinoa under cold water. In a small saucepan, combine quinoa and water (or broth). Bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until liquid is absorbed. Fluff with a fork and set aside.
- While quinoa cooks, rub chicken breast with 1 tablespoon olive oil, garlic powder, oregano, paprika, salt, and pepper. Let sit for 5 minutes.
- Heat a grill pan or skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F. Remove from heat and let rest for 5 minutes, then slice into strips.
- While chicken rests, halve cherry tomatoes, dice cucumber and bell pepper, and shred red cabbage. Arrange baby spinach as the base in two bowls.
- In a small bowl, whisk together remaining olive oil, lemon juice, chopped parsley, and a pinch of salt and pepper.
- Divide cooked quinoa between two bowls over the spinach. Top with sliced grilled chicken, tomatoes, cucumber, bell pepper, and cabbage. Sprinkle feta cheese if using. Drizzle with lemon-herb dressing and serve.
Notes
- Store components separately for meal prep (up to 4 days).
- Swap vegetables based on preference—try avocado, sweet potato, or broccoli.
- For vegan version: use tofu, tempeh, or extra quinoa + chickpeas.
- Use rotisserie chicken to save 15 minutes prep time.
- Quinoa can be replaced with brown rice, farro, or cauliflower rice.