Chicken and Quinoa Salad
Fluffy quinoa tossed with juicy grilled chicken, crisp cucumbers, sweet cherry tomatoes, and a zesty lemon vinaigrette. This protein-packed salad is refreshing yet satisfying, perfect for a light lunch or a healthy dinner that comes together in under 40 minutes.
For 4 servings
- boil · ~20 min
Cook the quinoa.
1.Rinse 1 cup quinoa under cold water in a fine mesh strainer.2.Add quinoa, 2 cups water and a pinch of salt to a saucepan.3.Bring to a boil, then reduce to a simmer. Cover and cook 15 minutes.4.Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork and let cool.TIPRinsing quinoa removes its natural bitter coating, called saponin. - prep · ~15 min
Season and grill the chicken.
1.Pat 400g chicken breast dry. Season both sides with a pinch of salt and freshly ground black pepper.2.Heat a grill pan over medium-high heat until hot.3.Grill chicken for 6–7 minutes per side, until golden and internal temperature reaches 165°F.4.Transfer to a cutting board and rest 5 minutes. Slice into strips or cubes.TIPLet the chicken rest before slicing so the juices stay locked in. - mix · ~2 min
Whisk the lemon vinaigrette.
1.In a small bowl, whisk 2 tbsp olive oil with 2 tbsp fresh lemon juice.2.Add 1 minced garlic clove and whisk until emulsified.TIPWhisk vigorously to create a creamy, well-blended dressing. - assemble · ~3 min
Toss the salad together.
1.In a large mixing bowl, combine cooled quinoa, grilled chicken, cherry tomatoes, cucumber, bell pepper, and red onion.2.Pour the lemon vinaigrette over the salad and toss gently until everything is evenly coated.3.Fold in fresh chopped parsley. - serve
Serve at room temperature or chilled.
Divide the salad among four bowls. Enjoy immediately or refrigerate for up to 3 days for meal prep.
TIPThis salad tastes even better after 30 minutes in the fridge as the flavors meld.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse quinoa thoroughly before cooking to remove bitter saponin coating.
- 2Pat chicken dry before seasoning to ensure a golden, crispy sear.
- 3Let grilled chicken rest 5 minutes before slicing to keep juices inside.
- 4Whisk vinaigrette vigorously until emulsified for a creamy consistency.
- 5Cool quinoa completely before tossing so the dressing doesn't turn watery.
- 6Chill the salad for 30 minutes before serving to let flavors meld.
- 7Store leftovers in an airtight container for up to 3 days for easy meal prep.
Adapt it for your goals.
High-protein
Swap the chicken for grilled tofu or chickpeas to keep the protein high while making it vegetarian.
low oilLow-oil
Replace half the olive oil in the dressing with extra lemon juice or a splash of water for a lighter vinaigrette.
mediterraneanMediterranean
Add crumbled feta cheese, Kalamata olives, and a sprinkle of dried oregano for a Greek-inspired twist.
spicySpicy
Toss the chicken with a pinch of cayenne or smoked paprika before grilling, and add a diced jalapeño to the salad.
Why this is on our healthy list.
Complete Protein Source
Quinoa provides all nine essential amino acids, making it a rare plant-based complete protein that pairs well with lean chicken.
Rich in Dietary Fiber
Quinoa, cucumbers, and bell peppers contribute fiber that supports healthy digestion and keeps you full longer.
High in Antioxidant Vitamin C
Cherry tomatoes, bell peppers, and fresh lemon juice are all excellent sources of vitamin C, which supports immune function.
Low in Saturated Fat
Using lean chicken breast and olive oil keeps saturated fat minimal while still providing healthy monounsaturated fats.
Frequently asked questions
Yes, the salad keeps well in the fridge for up to 3 days. Add the dressing just before serving to keep the veggies crisp.
