There’s something about tossing together a meal that feels both wholesome and a little indulgent, especially when the day’s been a scramble and the clock’s not on your side. I remember one evening, juggling emails and a restless phone call, when I grabbed this chicken quinoa salad as my rescue. The sizzle of the chicken hitting the grill pan was oddly calming, even if I glanced at the clock more times than I’d admit. The rich aroma of cumin and smoked paprika mixed with the bright zing of lemon juice made the kitchen feel alive, despite the chaos. When I finally sat down to eat, each bite was a little celebration—cool, crisp veggies mingling with tender chicken and that fluffy quinoa, all tied together with a garlic-lemon dressing that’s just right. Honestly, I wasn’t sure if I’d have enough time to make it, but it turned out to be a perfect, effortless pick-me-up. It’s the kind of meal that doesn’t just fill you up but feels like a little victory at the end of a hectic day.
Why You’ll Love It
- It’s packed with protein, making it a solid choice to keep your energy steady through a busy afternoon and into the evening.
- The lemon dressing adds brightness without overpowering the natural flavors, though you might find it’s a bit tangy if you’re used to creamier dressings.
- The combination of grilled chicken and fresh veggies offers a nice balance of smoky and refreshing textures.
- It’s simple — and that’s kind of the point. Minimal fuss, maximum flavor.
If you’re the type who likes to prep ahead, this salad holds up well in the fridge for a couple of days, though I usually keep the dressing separate until serving to keep everything crisp.
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High Protein Chicken Quinoa Salad
- Total Time: 35 minutes
- Yield: 4 1x
Description
A nutritious and delicious high protein chicken quinoa salad packed with grilled chicken, quinoa, fresh vegetables, and a zesty lemon dressing. Perfect for a healthy lunch or dinner.
Ingredients
1 cup dry quinoa
2 cups water
2 boneless, skinless chicken breasts (about 12 ounces)
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
1/4 cup crumbled feta cheese
Juice of 1 lemon (about 3 tablespoons)
2 tablespoons extra virgin olive oil
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine mesh strainer.
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed.
Remove the quinoa from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.
While the quinoa cooks, preheat a grill pan or skillet over medium-high heat.
In a small bowl, mix 1 tablespoon olive oil, ground cumin, smoked paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Brush the chicken breasts with the spice mixture on both sides.
Grill the chicken breasts for 6-7 minutes per side or until fully cooked and internal temperature reaches 165°F (74°C).
Remove chicken from heat and let rest for 5 minutes, then dice into bite-sized pieces.
In a large bowl, combine the cooled quinoa, grilled chicken pieces, cherry tomatoes, diced cucumber, chopped red onion, parsley, cilantro, and crumbled feta cheese.
In a small bowl, whisk together lemon juice, extra virgin olive oil, minced garlic, 1/4 teaspoon salt, and 1/8 teaspoon black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine all ingredients evenly.
Serve immediately or refrigerate for up to 2 days before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
Kitchen Notes: You don’t need anything fancy to pull this together — a good skillet or grill pan works just fine. For serving, it pairs nicely with a chilled glass of white wine or even a sparkling water with a splash of citrus. I’ve tried swapping out the feta for goat cheese, which adds creaminess, but it’s a little richer than I usually want on a warm day. Sometimes, I toss in some toasted almonds for crunch, though I haven’t tested that with the dressing so results might vary a bit. And if you’re feeling adventurous, swapping cilantro for fresh basil brings a slightly sweeter, herbaceous twist that’s worth a shot.
FAQ
Can I make this salad ahead of time? Yes, it keeps well refrigerated for up to two days, but keep the dressing separate until you’re ready to eat for the best texture.
Is this salad good cold or at room temperature? Both work! I usually enjoy it straight from the fridge, but letting it sit out for 10-15 minutes softens the flavors nicely.
Can I use pre-cooked chicken? Absolutely, leftover grilled chicken works great and saves time.
What if I don’t have quinoa? Couscous or bulgur wheat could be substituted, though the texture and flavor will shift slightly.
Give this high protein chicken quinoa salad a try next time you want something that’s as vibrant as it is satisfying—your taste buds and your schedule will thank you.