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Chicken quinoa salad is a high-protein, nutrient-dense meal that combines lean chicken breast with protein-rich quinoa, fresh vegetables, and a light, zesty dressing. This salad is perfect for a quick lunch, post-workout meal, or a healthy dinner, providing a balanced combination of protein, complex carbohydrates, fiber, and vitamins. It is filling, flavorful, and easily customizable with seasonal vegetables and herbs.
Preparation Time
- Preparation time: 10 minutes
- Cooking time: 15 minutes
- Total time: 25 minutes
Servings
- Serves: 2 people
Ingredients
For the Chicken
- 200 g boneless, skinless chicken breast
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder (optional)
- 1 teaspoon olive oil
For the Quinoa
- ½ cup uncooked quinoa
- 1 cup water or low-sodium vegetable/chicken broth
- Pinch of salt
Salad Ingredients
- 1 cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup red bell pepper, diced
- ¼ cup red onion, finely chopped
- 2 cups mixed salad greens or spinach
- 2 tablespoons fresh parsley or coriander, chopped
Lemon Dressing
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- ½ teaspoon Dijon mustard (optional)
- Salt and black pepper, to taste
Equipment Needed
- Saucepan or pot for quinoa
- Frying pan or grill pan for chicken
- Mixing bowl
- Knife and cutting board
- Whisk or fork
Step-by-Step Instructions
Step 1: Cook the Quinoa
Rinse quinoa thoroughly under cold water to remove any bitterness. In a saucepan, combine quinoa, water or broth, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes until all water is absorbed and quinoa is fluffy. Remove from heat and let it cool slightly.
Step 2: Cook the Chicken
Season chicken breast with salt, black pepper, and garlic powder. Heat olive oil in a frying pan or grill pan over medium heat. Cook the chicken for 5–6 minutes per side, or until fully cooked and internal temperature reaches 75°C. Let it rest for a few minutes, then slice into thin strips.
Step 3: Prepare the Vegetables
Wash and chop all vegetables and herbs. Place the salad greens in a large mixing bowl and add the cherry tomatoes, cucumber, bell pepper, and red onion.
Step 4: Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and black pepper until emulsified.
Step 5: Assemble the Salad
Add the cooked quinoa and sliced chicken to the bowl with the vegetables. Drizzle the lemon dressing over the top and toss gently to combine all ingredients evenly. Sprinkle fresh herbs for added flavor.
Step 6: Serve
Serve immediately while the chicken is slightly warm or at room temperature. This salad can also be chilled for a refreshing cold meal.
Nutritional Benefits
- Chicken breast provides lean, high-quality protein essential for muscle repair and satiety.
- Quinoa is a complete plant-based protein and a good source of dietary fiber.
- Fresh vegetables add antioxidants, vitamins, and minerals.
- Olive oil and lemon contribute healthy fats and bright flavor without excess calories.
Serving Suggestions
Pair with a boiled egg, avocado slices, or a small portion of whole-grain bread for an even more balanced meal.
Storage Tips
Store in an airtight container in the refrigerator for up to 24 hours. Keep the dressing separate until just before serving to maintain freshness and prevent sogginess.
