High-Protein Chicken Quinoa Bowl
- Total time
- 40 minutes
- Calories
- 610 kcal
- Protein
- 48 g
- Serves
- 4 bowls
This high-protein chicken quinoa bowl is a complete main meal: seared chicken, quinoa, roasted vegetables, chickpeas, and lemony yogurt sauce. The components are easy to portion for lunch or dinner and can be adjusted with the swaps below.
Nutrition per serving
- Calories
- 610 kcal
- Protein
- 48 g
- Carbs
- 58 g
- Fat
- 18 g
- Fiber
- 10 g
Estimated from the listed ingredients.
- Prep
- 15 minutes
- Cook
- 25 minutes
Ingredients
- 1 cup dry quinoa, rinsed
- 1 3/4 cups low-sodium chicken broth or water
- 1 1/2 lb (680 g) boneless, skinless chicken breast, cut into 1-inch pieces
- 2 tbsp olive oil, divided
- 1 tsp ground cumin, 1 tsp paprika, 3/4 tsp kosher salt, and 1/4 tsp black pepper
- 1 red bell pepper and 1 zucchini, cut into bite-size pieces
- 1 cup canned chickpeas, rinsed and drained
- 4 cups baby spinach
- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice, 1 small grated garlic clove, and 2 tbsp chopped parsley
Before you start
- Quinoa can be replaced with brown rice, but it needs a longer cook time; cooked farro works with a chewier texture. For a lower-legume bowl, replace chickpeas with an extra cup of roasted vegetables; this lowers the estimated protein.
- Greek yogurt contains milk. Use an unsweetened dairy-free yogurt for a dairy-free sauce; its protein content can differ substantially.
Instructions
- Combine quinoa and broth in a small saucepan. Bring to a boil, cover, reduce to low, and cook 15 minutes. Remove from heat and rest, covered, 5 minutes; fluff.
- Heat 1 tbsp oil in a large skillet over medium-high. Season chicken with cumin, paprika, salt, and pepper. Cook 6 to 8 minutes, turning once, until browned and the thickest pieces reach 165°F (74°C). Transfer to a plate.
- Add remaining oil, pepper, zucchini, and chickpeas to the skillet. Cook 5 to 7 minutes until the vegetables are tender with browned edges. Fold in spinach just until wilted.
- Stir yogurt, lemon juice, garlic, and parsley. Divide quinoa, vegetables, chickpeas, and chicken among four bowls; spoon over the sauce.
Meal prep, storage, and reheating
Cool the quinoa, chicken, and vegetables before packing. Refrigerate in sealed containers for up to 3 days; keep the yogurt sauce separate. Reheat the bowl base in a microwave until steaming hot, then add cold sauce. Do not reheat the sauce.