🥗 Grilled Chicken & Quinoa Salad – Full Guide
Lunchtime is the perfect opportunity to fuel your body with a balanced, nutrient-packed meal. This Grilled Chicken & Quinoa Salad is light yet filling, rich in protein, fiber, and healthy fats. It’s colorful, flavorful, and easy to prepare—perfect for work, school, or a clean eating lifestyle.
🛒 Ingredients (Serves 2)
| Ingredient | Quantity | Health Benefits |
|---|---|---|
| Quinoa (uncooked) | ½ cup | High-protein grain, gluten-free, rich in fiber |
| Grilled chicken breast | 200g (1 medium) | Lean protein, supports muscle repair |
| Mixed salad greens | 2 cups | Vitamins A, C, K, fiber |
| Cherry tomatoes | ½ cup | Antioxidants, vitamin C |
| Cucumber | ½ cup (sliced) | Hydration, low-calorie crunch |
| Avocado | ½ medium | Healthy fats, potassium, vitamin E |
| Olive oil | 1 tbsp | Heart-healthy monounsaturated fats |
| Lemon juice | 1 tbsp | Vitamin C, freshness |
| Salt & pepper | To taste | Flavor balance |
| Optional toppings | Feta cheese, seeds, or nuts | Extra flavor & nutrients |
👩🍳 Step-by-Step Instructions
1. Cook the quinoa
-
Rinse ½ cup quinoa under cold water.
-
Add to a pot with 1 cup water and a pinch of salt.
-
Bring to a boil, then simmer for 12–15 minutes until fluffy.
-
Let cool.
2. Grill the chicken
-
Season chicken breast with salt, pepper, and a drizzle of olive oil.
-
Grill on a pan or outdoor grill for 5–6 minutes per side, until fully cooked.
-
Slice into strips.
3. Prep the veggies
-
Halve cherry tomatoes.
-
Slice cucumber and avocado.
-
Rinse mixed greens.
4. Assemble the salad
-
In a large bowl, combine quinoa, greens, tomatoes, cucumber, avocado, and chicken slices.
-
Drizzle with olive oil + lemon juice.
-
Toss gently to mix.
5. Serve
-
Top with feta cheese, sunflower seeds, or walnuts (optional).
-
Serve fresh as a light yet filling lunch.
🍴 Variations to Try
-
Vegetarian version: Replace chicken with chickpeas or grilled tofu.
-
Mediterranean style: Add olives, feta, and oregano.
-
Spicy twist: Add chili flakes or sriracha in the dressing.
-
Meal-prep friendly: Store ingredients separately and mix before eating.
💪 Health Benefits
| Benefit | How This Salad Helps |
|---|---|
| Weight management | High protein + fiber = keeps you full longer |
| Muscle recovery | Lean chicken & quinoa provide amino acids |
| Heart health | Olive oil & avocado add healthy fats |
| Digestive support | Vegetables & quinoa supply fiber |
| Immunity boost | Rich in antioxidants and vitamin C |
⏱️ Time-Saving Tip
👉 Cook extra chicken and quinoa ahead of time. Store in airtight containers for 3–4 days and assemble salads quickly for lunch all week.
📌 Pro Tip for Bloggers & Foodies
For Instagram-ready photos, layer ingredients in a wide bowl or mason jar—placing colorful veggies on top. Garnish with lemon wedges or herbs for a fresh, vibrant look.
✅ Summary
This Grilled Chicken & Quinoa Salad is the ultimate healthy lunch: light, nourishing, and full of flavor. It’s perfect for meal prep, weight management, and keeping your energy high throughout the day.
Post a Comment