Quinoa Chicken Salad

Name: Quinoa Chicken Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: 1 cup quinoa (rinsed); 1.5 cup water (for cooking quinoa); 1 pinch salt (for quinoa cooking water); 400 g chicken breast (boneless, skinless); 1 tbsp olive oil (for brushing chicken); 1 pinch black pepper (freshly ground, for chicken); 1 pcs cucumber (medium, diced); 1 cup cherry tomato (halved); 0.5 pcs red onion (small, finely diced); 1 pcs bell pepper (medium, any color, diced); 2 tbsp lemon juice (freshly squeezed); 2 tbsp parsley (fresh, roughly chopped)

RATING

4.5/5(115)

TASTE SCORE

8/10

A bright, protein-packed salad with fluffy quinoa, tender grilled chicken, and crisp vegetables tossed in a zesty lemon vinaigrette. Light yet satisfying, it's perfect for meal prep or a refreshing lunch that won't weigh you down.

PREP

15m

COOK

25m

SERVES

1 CUP

370 cal

SERVINGS

METHOD · 6 STEPS

boil · ~20 min
Cook the quinoa.
1.Rinse 1 cup quinoa under cold water in a fine-mesh sieve.
2.Combine quinoa, 1.5 cups water, and a pinch of salt in a saucepan.
3.Bring to a boil, then cover and reduce heat to low.
4.Simmer until water is absorbed and quinoa is fluffy, about 15 minutes.
5.Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork and let cool.
TIPResting the quinoa off-heat ensures it stays light and doesn't turn mushy.
grill · ~15 min
Grill the chicken.
1.Preheat a grill pan over medium-high heat.
2.Brush chicken breasts with 1 tbsp olive oil and season with a pinch each of salt and pepper.
3.Grill chicken for 6-7 minutes per side until golden and cooked through (internal temp 165°F).
4.Transfer to a cutting board and let rest 5 minutes, then slice into strips.
TIPLet the chicken rest before slicing so the juices redistribute — it stays moist in the salad.
prep · ~10 min
Prep the vegetables.
While the quinoa and chicken cook, dice the cucumber, halve the cherry tomatoes, finely dice the red onion, dice the bell pepper, and roughly chop the parsley.
mix · ~2 min
Make the lemon vinaigrette.
1.In a small bowl or jar, whisk together 2 tbsp lemon juice and 2 tbsp olive oil.
2.Add a pinch of salt and a pinch of black pepper. Whisk until emulsified.
assemble · ~3 min
Toss the salad.
1.In a large mixing bowl, combine the cooled quinoa, grilled chicken strips, cucumber, cherry tomatoes, red onion, and bell pepper.
2.Pour the lemon vinaigrette over the salad and toss gently to coat everything evenly.
3.Fold in the chopped parsley.
TIPToss gently — over-mixing can break down the quinoa and make the salad heavy.
serve · ~1 min
Serve or pack for later.
Serve immediately at room temperature, or cover and refrigerate for up to 4 days. This salad tastes even better after an hour in the fridge as the flavors meld.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Rinse quinoa thoroughly before cooking to remove its natural bitter coating (saponin).
2
Let the cooked quinoa cool completely before adding other ingredients to prevent wilting.
3
Rest grilled chicken for 5 minutes before slicing to lock in juices and keep it moist.
4
Pat cucumber and bell pepper dry after dicing to avoid a watery salad.
5
Make the lemon vinaigrette fresh – bottled lemon juice lacks the bright, clean acidity.
6
This salad keeps well for 4 days; store dressing separately if you prefer crunchier vegetables.
7
Lightly salt the diced red onion and let it sit 5 minutes to mellow its sharp bite.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Swap the chicken breast for grilled tofu or chickpeas and add a scoop of edamame – perfect for vegetarian meal prep without losing the protein punch.

low oil

Low-oil

Reduce olive oil in the dressing to 1 tbsp and replace the other with plain Greek yogurt for a creamy, lower-fat version that still clings to the quinoa.

mediterranean

Mediterranean

Add crumbled feta cheese, Kalamata olives, and a sprinkle of dried oregano – turns this into a Mediterranean grain bowl with salty, briny notes.

jain

Jain

Omit the onion and garlic; use only cucumber, tomato, bell pepper, and a lemon-salt dressing. Suitable for Jain dietary practices that avoid root vegetables.

vegan