Chicken Quinoa Salad
A fresh, satisfying salad with juicy grilled chicken, fluffy quinoa, and crisp vegetables tossed in a zesty lemon dressing. Light yet protein-packed, it works perfectly for lunch or a quick dinner. Ready in under 30 minutes and great for meal prep.
For 4 servings
- prep · ~15 min
Cook the quinoa.
1.Rinse quinoa under cold water in a fine-mesh strainer.2.Combine quinoa, water, and a pinch of salt in a saucepan over high heat.3.Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed.4.Remove from heat, let it sit covered for 5 minutes, then fluff with a fork.TIPRinsing quinoa removes its natural coating called saponin, which can taste bitter. - grill · ~15 min
Grill the chicken breast.
1.Brush chicken breast with olive oil and season with salt and black pepper on both sides.2.Place on a preheated grill pan over medium-high heat.3.Cook for 6-7 minutes per side until internal temperature reaches 165°F (74°C).4.Transfer to a cutting board and let rest for 5 minutes, then slice against the grain.TIPLetting the chicken rest keeps the juices locked in before slicing. - prep
Prep the vegetables.
While quinoa cooks and chicken grills, dice the cucumber, halve the cherry tomatoes, dice the bell pepper, and thinly slice the red onion.
- mix · ~1 min
Whisk the lemon dressing.
1.In a small bowl, combine lemon juice, olive oil, salt, and black pepper.2.Whisk vigorously until the dressing is emulsified and slightly thickened. - assemble
Toss the salad together.
1.In a large bowl, combine the fluffed quinoa, sliced chicken, cucumber, tomatoes, bell pepper, and red onion.2.Drizzle the lemon dressing over the top and toss gently to coat everything evenly.3.Sprinkle fresh parsley over the salad and give it one final gentle toss. - serve
Serve immediately or chill for later.
Divide into bowls and serve at room temperature, or refrigerate for 30 minutes for a cooler, more refreshing salad.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly fluffy quinoa, let it steam off the heat for 5 minutes after cooking before fluffing.
- 2Rest the grilled chicken for 5 minutes before slicing to keep it juicy and tender.
- 3Cut vegetables into uniform bite-sized pieces for a better texture and even coating of dressing.
- 4Make the dressing up to 3 days ahead and shake well before using to save prep time.
- 5Store the salad and dressing separately if meal prepping to keep the veggies crisp.
- 6Use a hot grill pan to get nice sear marks without overcooking the chicken.
Adapt it for your goals.
Vegan
Replace chicken with 1 can of drained chickpeas or cubed firm tofu, and use a plant-based yogurt in the dressing for creaminess.
low carbLow-carb
Swap quinoa with cauliflower rice, and increase the vegetables for a lighter, keto-friendly option.
high proteinHigh-protein
Add a second chicken breast or mix in a scoop of hemp seeds to boost protein content without changing the flavor profile.
Why this is on our healthy list.
High in Lean Protein
Grilled chicken breast provides a low-fat source of high-quality protein to support muscle repair and satiety.
Rich in Fiber
Quinoa and fresh vegetables like cucumber, tomato, and bell pepper supply dietary fiber for healthy digestion.
Packed with Antioxidants
Cherry tomatoes and bell peppers are rich in vitamin C and lycopene, which help combat oxidative stress.
Low in Saturated Fat
This salad uses minimal olive oil and lean chicken, keeping saturated fat content very low for heart health.
Frequently asked questions
Yes, use 2 cups of cooked quinoa (about 1 cup dry) to replace the homemade quinoa; just warm it slightly before assembling.
