Chicken and Quinoa Salad
A vibrant and satisfying salad with tender chicken, fluffy quinoa, crisp vegetables, and tangy feta cheese, all tossed in a simple lemon-herb vinaigrette. Perfect for a healthy and filling lunch.
For 4 servings
Cook the quinoa.
- Rinse 1 cup of quinoa thoroughly under cold water.
- In a medium saucepan, combine the rinsed quinoa, 2 cups of water, and a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and set aside to cool.
TIPRinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.Cook the chicken.
- While the quinoa cooks, pat the chicken pieces dry and season with half of the salt and pepper.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
- Add the chicken and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through (internal temperature reaches 165°F or 74°C).
- Remove from the skillet and set aside.
TIPDon't overcrowd the pan; cook the chicken in batches if necessary to ensure it sears rather than steams.Prepare the vegetables and dressing.
- While the chicken and quinoa are cooling, chop the cucumber, bell pepper, and parsley, and grate the carrots.
- In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, and the remaining salt and pepper to create the dressing.
Combine all ingredients.
In a large salad bowl, combine the cooled quinoa, cooked chicken, diced cucumber, bell pepper, carrots, and chopped parsley. Pour the dressing over the salad and toss gently to combine everything well.
Add feta and serve.
Gently fold in the crumbled feta cheese. Serve the salad immediately, or chill for 30 minutes to allow the flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can marinate the chicken in lemon juice, garlic, and herbs for 30 minutes before cooking.
- 2Ensure the quinoa and chicken are cooled to at least room temperature before mixing with the fresh vegetables to keep them crisp.
- 3This salad is great for meal prep. Store the dressing separately and combine just before serving to prevent sogginess.
- 4Feel free to add other low-FODMAP vegetables like zucchini or a small amount of cherry tomatoes.
Adapt it for your goals.
Vegetarian
Replace the chicken with 1 can (15 oz) of rinsed and drained chickpeas or 400g of pan-fried firm tofu.
dairy freeDairy free
Omit the feta cheese or use a plant-based feta alternative to make this salad dairy-free.
low carbLow carb
Substitute the quinoa with 3 cups of cauliflower rice, lightly sautéed until tender.
quickQuick
Use a pre-cooked rotisserie chicken and pre-cooked quinoa pouches to assemble this salad in under 10 minutes.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of lean protein, which is essential for muscle repair, growth, and overall body function.
Complete Plant-Based Protein
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source that supports energy and satiety.
Rich in Vitamins and Antioxidants
The colorful vegetables like bell peppers and carrots provide a wealth of vitamins, such as Vitamin C and A, and antioxidants that help protect the body from damage.
Heart-Healthy Fats
Olive oil is rich in monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from quinoa, healthy fats from olive oil, and a variety of vitamins and minerals from the fresh vegetables.
