GRILLED CHICKEN QUINOA BOWL
This Grilled Chicken Quinoa Bowl is a vibrant and wholesome meal perfect for a light lunch or nourishing dinner. It combines tender grilled chicken breast with fluffy quinoa, juicy cherry tomatoes, crisp cucumber and a drizzle of olive oil and lemon juice. The herbs and mild spices enhance the Mediterranean-style flavour without overpowering the freshness of the vegetables. This recipe is naturally gluten-free, high in protein and rich in fibre. This bowl supports energy levels and muscle recovery. This grilled chicken quinoa bowl is quick to prepare, and it is ideal for busy days or post-workout refuelling.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Barbecue / Grill, Prepared in Advance
OCCASION/HOLIDAY
Summer, Picnic, Spring, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, High Fibre, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
- 100 grams grilled chicken breast (sliced)
- ½ cup cooked quinoa
- ¼ cup cherry tomatoes (halved)
- ¼ cup cucumber (diced)
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- Pinch of chilli flakes (optional)
- Pinch of Salt
- Pinch of pepper
FULL NUTRITIONAL INFORMATION
- Calories: 412.2 kilocalories
- Fat: 19.0 grams
- Saturated Fat: 3.1 grams
- Carbohydrate: 23.6 grams
- Sugar: 2.6 grams
- Sodium: 231.6 milligrams
- Fibre: 3.5 grams
- Protein: 35.8 grams
- Cholesterol: 85.0 milligrams
- Calcium: 45.2 milligrams
- Iron: 2.8 milligrams
- Potassium: 578.9 milligrams
PREPARATION
- Cook The Quinoa: Rinse ½ cup of quinoa thoroughly under cold water using a fine-mesh sieve. In a small saucepan, combine the rinsed quinoa with 1 cup of water and a pinch of salt. Bring to a boil, then reduce heat and simmer covered for 12 to 15 minutes or until all water is absorbed. Fluff with a fork and let cool to room temperature.
- Grill The Chicken: Season the chicken breast with salt, pepper, garlic powder and oregano. Grill over medium flame for 5 to 7 minutes on each side until fully cooked and lightly charred. Let it rest for a few minutes and then slice thinly.
- Prepare Vegetables: Halve the cherry tomatoes and dice the cucumber into small and even pieces.
- Assemble The Bowl: Add the cooled quinoa to a shallow bowl as the base. Arrange sliced chicken, tomatoes and cucumber neatly on top.
- Drizzle The Dressing: In a small bowl, whisk together olive oil, lemon juice and chilli flakes (if using). Drizzle over the bowl and gently toss or leave arranged.
- Finish With Seasoning: Sprinkle a final pinch of salt and black pepper before serving. Serve immediately or refrigerate for later.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
- Batch Cook The Base: Prepare the quinoa and chicken in advance for a quicker assembly on busy days.
- Indoor Grill Alternative: Use a grill pan or stovetop skillet if outdoor grilling is not an option.
- Cool Before Serving: Chill the quinoa slightly before assembling to keep the salad crisp and refreshing.
- Speed Up Preparation Time: Use pre-cooked quinoa pouches for a convenient shortcut without compromising quality.
VARIATIONS
- Vegetarian Swap: Replace grilled chicken with grilled tofu or seasoned chickpeas to create a meat-free version.
- Healthy Fats: Add ¼ of a ripe avocado for added creaminess and heart-healthy fats.
- Cheesy Enhancement: Sprinkle in a tablespoon of crumbled feta or goat’s cheese for extra tang and texture.
- Alternate Grains: Substitute quinoa with brown rice, couscous or bulgur wheat if desired.
- Leafy Green Boost: Mix in baby spinach or rocket leaves for extra fibre, iron and volume.
PREPPING AND STORAGE
- Refrigeration: Store assembled bowls in an airtight container in the fridge for up to 2 days.
- Meal Preparation Tip: Keep the dressing separate until serving to prevent the vegetables from softening too quickly.
- Freezing Guidance: Do not freeze the full bowl due to fresh produce. However, cooked quinoa and grilled chicken can be frozen separately.
- Leftover Refresh: Add a splash of lemon juice or a touch of olive oil to liven up refrigerated portions before eating.