Mediterranean Chicken and Quinoa Grain Bowl
This Mediterranean Chicken and Quinoa Grain Bowl is a balanced, high-protein meal designed for busy workdays, post-workout recovery, or straightforward meal prepping. Featuring tender sliced chicken breast served over a hearty base of fluffy cooked quinoa, it is tossed with crisp cucumber and a bright, simple dressing of olive oil and fresh lemon juice. Nutritionally, it delivers a solid 32 grams of lean protein alongside 72 grams of complex carbohydrates, keeping you full and energized without feeling weighed down. The flavor profile is fresh, clean, and savory, relying on the contrast between warm seasoned protein and cool, crunchy vegetables. It takes very little active time to assemble, making it an ideal choice when you need a wholesome, macro-friendly lunch that requires zero culinary guesswork.
Nutrition (per serving)
Calories
550
Protein
32 g
Carbs
72 g
Fat
15 g
Ingredients
- 120 g (about 4 oz) chicken breast, boneless and skinless
- 180 g (about 1 cup) cooked quinoa
- 100 g (about 1 cup) cucumber, diced or sliced
- 10 g (2 teaspoons) extra virgin olive oil
- 5 g (1 teaspoon) fresh lemon juice
- 1 g (1/4 teaspoon) sea salt
- 0.5 g (1/8 teaspoon) black pepper
- 1 g (1/2 teaspoon) dried oregano
Instructions
- Pat the chicken breast completely dry with a paper towel and season both sides evenly with sea salt, black pepper, and dried oregano.
- Heat a skillet over medium-high heat. If your pan is not non-stick, add a tiny spray of cooking oil to prevent sticking.
- Place the chicken breast in the hot skillet and cook for 5 to 6 minutes without moving it, until a golden crust forms.
- Flip the chicken, reduce the heat to medium, and cook for another 4 to 6 minutes until the internal temperature reaches 74°C on a meat thermometer.
- Remove the chicken from the heat and let it rest on a cutting board for 5 minutes to allow the juices to redistribute.
- While the chicken rests, prepare the base by placing the cooked quinoa in your serving bowl.
- Wash and dice the cucumber, then add it directly to the bowl alongside the quinoa.
- In a small container, whisk together the extra virgin olive oil and fresh lemon juice to create the dressing.
- Slice the rested chicken breast into clean strips against the grain.
- Arrange the sliced chicken over the quinoa and cucumber, drizzle the lemon-olive oil dressing over the entire bowl, and toss lightly before eating.
Pro tips
- Budget swap: Replace the chicken breast with canned tuna or drained chickpeas to lower the cost while keeping the dish protein-rich.
- Higher-protein swap: Use bone broth instead of water to cook your quinoa for an extra protein and flavor boost.
- Meal-prep advice: Keep the dressing separate from the quinoa and cucumber if prepping this bowl in advance to prevent the cucumber from getting soggy.
- Common mistake: Slicing the chicken immediately after cooking causes the juices to run out, resulting in dry meat. Always let it rest for 5 minutes.
- Texture tip: Use chilled or room-temperature cucumber against warm quinoa and freshly cooked chicken for a great temperature contrast.
Storage & reheating
Store the assembled or separated ingredients in an airtight container in the refrigerator for up to 3 days. Reheat the chicken and quinoa gently in the microwave for 60 to 90 seconds before adding the fresh cucumber and dressing.
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Frequently asked questions
Can I eat this bowl cold?
Yes, this grain bowl works exceptionally well as a cold lunch salad, making it a great option for meal prep where reheating facilities are not available.
What can I use instead of quinoa?
You can easily substitute the quinoa with an equal weight of brown rice, couscous, or cauliflower rice depending on your carbohydrate preferences.
How do I keep the chicken from drying out?
Cook the chicken over medium-high heat for a short duration and always use a digital meat thermometer to pull it off the heat precisely at 74°C.
