High-Protein Chicken & Quinoa Salad

This High-Protein Chicken & Quinoa Salad is a nutritious and protein-packed salad with juicy grilled chicken, fluffy quinoa, and fresh vegetables. Perfect for meal prep, post-workout meals, or a light lunch!

Indulge in a wholesome and flavorful High-Protein Chicken & Quinoa salad bursting with health benefits! Tender, perfectly grilled chicken provides a robust source of lean protein, while fluffy quinoa offers a delightful texture and essential nutrients. Crisp, colorful vegetables bring freshness and a satisfying crunch, delivering a medley of vitamins and antioxidants. This versatile salad is ideal for fueling your body after a workout, keeping you energized throughout the day, or enjoying as a guilt-free, light lunch. Its simple yet nourishing ingredients make it an excellent option for meal prep—ensuring you always have a quick, healthy bite ready to go. Pair with a zesty vinaigrette or creamy dressing for an irresistible finishing touch. A true celebration of nutrition, taste, and convenience!

High-Protein Chicken & Quinoa Salad: Ingredients & Substitutions

Certainly! Here’s a more detailed description of the ingredients to give you better insight:

• cup quinoa, rinsed: A high-protein grain that serves as the hearty base of the salad. Rinsing removes its natural coating, called saponin, which can taste bitter or soapy.

• cups water or chicken broth (for cooking quinoa): The liquid used to cook quinoa. Chicken broth adds depth and a savory flavor, while water keeps it neutral if you prefer a lighter taste.

• cups cooked chicken, shredded or diced: Lean, high-protein meat that enhances the salad’s heartiness. Use grilled, roasted, or poached chicken, depending on your preference.

• cup cherry tomatoes, halved: Bright and juicy, these tomatoes add a burst of sweetness and vibrant color to the salad. Halving them ensures their flavors distribute evenly.

• cup cucumber, diced: Crisp and refreshing, cucumbers bring a cooling effect and a satisfying crunch to each bite.

• cup red onion, finely chopped: Sharp and tangy, red onion provides a hint of zesty flavor. Finely chopping prevents it from overpowering other ingredients

High-Protein Chicken & Quinoa Salad

Recipe by StephenCourse: Salads, protein saladCuisine: salads

Servings

4

servings

Prep time

15

minutes

Cooking time

20

minutes

Calories

400

kcal

A nutritious and protein-packed salad with juicy grilled chicken, fluffy quinoa, and fresh vegetables. Perfect for meal prep, post-workout meals, or a light lunch!

Ingredients

• 1 cup cooked quinoa

• 1 grilled chicken breast, sliced

• 1/2 cup chickpeas (drained & rinsed)

• 1/2 avocado, diced

• 1/4 cup feta cheese (optional)

• 1/2 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 1 handful baby spinach or arugula

• 1 tbsp sunflower seeds (or almonds)

• Dressing:

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• Salt & pepper to taste

Directions

• Cook the Quinoa
  Rinse 1 cup of quinoa under cold water.
  In a pot, bring 2 cups of water to a boil, then add the quinoa.
  Cover and simmer for 12-15 minutes until the water is absorbed.
  Fluff with a fork and let it cool.
• Grill the Chicken
  Season 2 boneless, skinless chicken breasts with salt, pepper, and your favorite spices.
  Grill on medium heat for about 6-7 minutes per side until fully cooked.
  Let the chicken rest for a few minutes, then slice it into thin strips.Grill the Chicken
  Season 2 boneless, skinless chicken breasts with salt, pepper, and your favorite spices.
  Grill on medium heat for about 6-7 minutes per side until fully cooked.
  Let the chicken rest for a few minutes, then slice it into thin strips.
• Prepare the Vegetables
  Dice 1 cup of cherry tomatoes.
  Chop 1/2 cup of cucumbers.
  Finely slice 1/4 cup of red onion.
  Roughly chop 1/4 cup of fresh parsley.
• Make the Dressing
  In a small bowl, whisk together:
  3 tablespoons olive oil
  Juice of 1 lemon
  1 teaspoon Dijon mustard
  1 clove garlic, minced
  Salt & pepper to taste
• Assemble the Salad
  In a large bowl, combine the cooked quinoa, grilled chicken slices, and chopped vegetables.
  Pour the dressing over the salad and toss gently to combine.
• Serve & Enjoy
  Garnish with crumbled feta cheese or toasted almonds for extra protein.
  Serve immediately or refrigerate for a refreshing chilled salad.

Ingredients

Base:

• Quinoa (1 cup): A high-protein, gluten-free grain.
• Cooked chicken breast (2 cups): Shredded or cubed for easy mixing.

Vegetables:

• Cherry tomatoes: Halved for juiciness.
• Cucumber: Diced for crunch and freshness.
• Red bell pepper: Chopped, for a sweet and vibrant flavor.
• Avocado: Cubed, for creaminess and healthy fats.
• Baby spinach or kale: A handful of leafy greens for added nutrients.

Herbs:

• Fresh cilantro or parsley: Chopped finely for a burst of freshness.

Dressing:

• Olive oil (3 tbsp): A healthy fat base.
• Lemon juice (2 tbsp): For brightness and tang.
• Dijon mustard (1 tsp): Adds a subtle, tangy kick.
• Garlic (1 clove): Minced for flavor.
• Honey (1 tsp): Balances the acidity of the lemon.
• Salt and black pepper: To taste.

Optional Add-Ins:

• Feta cheese: Crumbled for a tangy flavor.
• Toasted almonds or walnuts: For crunch and extra protein.
• Pomegranate seeds: For a pop of sweetness.

Steps to Prepare

1. Cook the Quinoa:
   • Rinse quinoa under cold water.
   • Cook 1 cup quinoa in 2 cups water or chicken stock for enhanced flavor. Bring to a boil, reduce to a simmer, and cook until fluffy (about 15 minutes). Cool completely.
2. Prepare the Chicken:
   • Grill, bake, or poach chicken breast and shred or cube once cooked.
3. Chop the Vegetables:
   • Dice all vegetables and greens into bite-sized pieces.
4. Mix the Dressing:
   • In a small bowl, whisk olive oil, lemon juice, Dijon mustard, garlic, honey, salt, and pepper until emulsified.
5. Combine Ingredients:
   • In a large bowl, mix quinoa, chicken, vegetables, greens, and herbs.
6. Add Dressing and Toss:
   • Drizzle the dressing over the salad and toss gently to coat evenly.
7. Taste and Adjust:
   • Add extra lemon juice, olive oil, or seasonings to your liking.

Tips & Suggestions

Meal Prep: Store in the fridge for up to 3 days, adding avocado right before serving to prevent browning.

Spicy Twist: Sprinkle chili flakes or drizzle hot sauce for a kick.

Mediterranean Vibe: Add kalamata olives and oregano for extra flavor.

Nutritional Benefits

Quinoa: A complete protein, rich in fiber and essential amino acids.

Chicken: Lean protein, promoting muscle repair and growth.

Vegetables: Packed with vitamins, minerals, and antioxidants.

Avocado & Olive Oil: Provide healthy fats for sustained energy.

Dressing: Fresh, homemade, and free of preservatives often found in store-bought versions.

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