Grilled Chicken Quinoa Bowl
A vibrant and satisfying bowl packed with protein-rich grilled chicken, fluffy quinoa, and colorful roasted vegetables, all drizzled with a zesty lemon-tahini dressing. Perfect for a healthy and delicious lunch.
For 4 servings
Roast the vegetables.
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the zucchini, bell pepper, and broccoli with 1 tablespoon of olive oil, dried oregano, half the salt, and the black pepper.
- Spread the vegetables in a single layer.
- Roast for 20-25 minutes, or until tender and slightly browned at the edges.
TIPDon't crowd the pan. Use two baking sheets if necessary to ensure the vegetables roast instead of steam.Cook the quinoa.
While the vegetables are roasting, rinse the quinoa under cold water. In a small saucepan, combine the rinsed quinoa, 1 cup of water, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
Grill the chicken.
- Pat the chicken breasts dry and season both sides with the remaining salt.
- Brush a grill pan or outdoor grill with the remaining 1 tablespoon of olive oil and heat over medium-high heat.
- Grill the chicken for 6-7 minutes per side, until cooked through and grill marks appear. The internal temperature should reach 165°F (74°C).
- Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing.
TIPLetting the chicken rest is crucial for keeping it juicy. Don't skip this step!Prepare the lemon-tahini dressing.
In a small bowl, whisk together the tahini, lemon juice, minced garlic, and a pinch of salt. Slowly whisk in 2 tablespoons of water until the dressing is smooth and pourable. Add another tablespoon of water if it's too thick.
Assemble the bowls.
Divide the cooked quinoa among four bowls. Top with the roasted vegetables and sliced grilled chicken. Drizzle generously with the lemon-tahini dressing and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in lemon juice, garlic, and oregano for 30 minutes before grilling.
- 2Rinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.
- 3You can use any vegetables you have on hand, like carrots, onions, or cauliflower.
- 4Store leftover components separately in the refrigerator for up to 3 days for easy meal prep.
Adapt it for your goals.
Vegan
Replace the chicken with 1 can of chickpeas (rinsed and roasted with the vegetables) or 1 block of firm tofu, pressed and grilled.
low carbLow carb
Substitute the quinoa with cauliflower rice or a bed of mixed greens.
high proteinHigh protein
Increase the chicken portion to 200g per serving and add 1/4 cup of edamame to each bowl.
quickQuick
Use pre-cooked quinoa and shredded rotisserie chicken to assemble the bowls in under 15 minutes.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a high-quality lean protein that is essential for building and repairing tissues, supporting muscle growth, and keeping you full.
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 also provides fiber and important minerals.
Rich in Fiber and Nutrients
The combination of broccoli, zucchini, and bell peppers offers a high dose of dietary fiber, vitamins C and K, and antioxidants, which support digestive health and overall immunity.
Healthy Fats
Both olive oil and tahini provide heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels and support cardiovascular health.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from quinoa, and essential vitamins and minerals from the roasted vegetables. The tahini dressing adds healthy fats.
