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Easy High-Protein Chicken Quinoa Bowls for Perfect Meal Prep

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A simple, flavorful, and protein-packed chicken and quinoa bowl perfect for meal prep, featuring juicy chicken, fluffy quinoa, fresh veggies, and a homemade dressing.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts or thighs
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • ½ tsp ground cumin (optional)
  • Salt and freshly ground black pepper, to taste
  • 1 cup quinoa, rinsed well
  • 2 cups low-sodium chicken broth or water
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 cup shredded carrots
  • ½ cup chopped fresh parsley or cilantro
  • ½ cup crumbled feta cheese (optional)
  • 1 avocado, sliced
  • 3 tbsp plain Greek yogurt
  • 1 tbsp lemon juice, freshly squeezed
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • Salt and pepper, to taste
  • Pinch of crushed red pepper flakes (optional)

Instructions

  1. Rinse 1 cup quinoa thoroughly under cold water to remove bitterness. In a medium saucepan, combine quinoa with 2 cups chicken broth or water. Bring to a boil over medium-high heat, then reduce to a simmer and cover. Cook for 15 minutes or until liquid is absorbed and quinoa is fluffy. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  2. While quinoa cooks, pat chicken dry and season evenly with smoked paprika, garlic powder, cumin (if using), salt, and pepper.
  3. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken and cook for 5-7 minutes on each side or until internal temperature reaches 165°F (74°C). Avoid overcrowding the pan for even browning. Remove chicken from skillet and let rest for 5 minutes before slicing thinly.
  4. While chicken rests, halve cherry tomatoes, dice cucumber, shred carrots, and chop parsley or cilantro. Toss veggies lightly in a mixing bowl.
  5. In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, minced garlic, salt, pepper, and crushed red pepper flakes if using. Adjust seasoning to taste.
  6. Divide cooked quinoa into four meal prep containers or bowls. Top each with sliced chicken, veggies, and a sprinkle of crumbled feta. Drizzle 1-2 tablespoons of dressing over each bowl (save extra for serving). Add avocado slices just before serving or packing to keep them fresh.
  7. Seal containers and refrigerate for up to 4 days. If packing for lunch, keep avocado and dressing separate until ready to eat to avoid sogginess.

Notes

Rinse quinoa to remove bitterness. Pat chicken dry before seasoning for better sear. Let chicken rest before slicing to retain juices. Add avocado and dressing just before serving to avoid sogginess. You can substitute quinoa with brown rice or couscous. For dairy-free, use coconut yogurt and skip feta or use vegan cheese. Marinate chicken briefly in olive oil and lemon juice for extra moisture.

Nutrition

Keywords: chicken quinoa bowl, high protein meal prep, healthy chicken recipe, easy quinoa bowl, meal prep bowls, gluten-free, low-carb, paleo-friendly

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