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Healthy High-Protein Grilled Chicken and Quinoa Mediterranean Power Bowl

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A fresh and satisfying Mediterranean-inspired power bowl featuring juicy grilled chicken, fluffy quinoa, crisp veggies, and a tangy lemon herb dressing. Perfect for a healthy, high-protein meal that supports weight loss.

Ingredients

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  • 1 pound boneless, skinless chicken breasts (organic or free-range preferred)
  • 2 tablespoons extra virgin olive oil (for chicken marinade)
  • 2 tablespoons fresh lemon juice (for chicken marinade)
  • 2 cloves garlic, minced (for chicken marinade)
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 cup quinoa (rinsed well)
  • 2 cups water or low-sodium vegetable broth
  • Pinch of salt (for quinoa)
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 small red onion, thinly sliced (optional)
  • 1/3 cup feta cheese, crumbled
  • 2 tablespoons fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil (for dressing)
  • 2 tablespoons fresh lemon juice (for dressing)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 small clove garlic, minced (for dressing)
  • Salt and pepper, to taste (for dressing)

Instructions

  1. Prepare the Chicken Marinade: In a small bowl, whisk together 2 tablespoons extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper. Place the chicken breasts in a shallow dish or ziplock bag and pour the marinade over. Let it sit for at least 20 minutes, or up to 2 hours in the fridge for deeper flavor.
  2. Cook the Quinoa: Rinse 1 cup quinoa under cold water to remove its natural bitterness. In a medium saucepan, bring 2 cups water or vegetable broth to a boil. Add a pinch of salt and the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork to get that light, fluffy texture.
  3. Grill the Chicken: Heat your grill or grill pan over medium-high heat. Remove chicken from marinade, shaking off excess. Grill for about 5-7 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing it thinly against the grain to keep it tender.
  4. Prepare the Vegetables: While the chicken cooks, dice the cucumber, halve the cherry tomatoes, slice the olives, and thinly slice the red onion. Chop fresh parsley as well. In a large bowl, combine all these veggies with the crumbled feta cheese.
  5. Make the Dressing: In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper. Taste and adjust seasoning. The dressing should be bright, slightly tangy, and balanced with a touch of sweetness.
  6. Assemble the Power Bowl: Add the cooked quinoa to the bowl with vegetables and toss gently. Drizzle half of the dressing over and toss again to coat everything evenly. Arrange the sliced grilled chicken on top. Drizzle remaining dressing over the chicken or serve on the side.
  7. Final Touch: Sprinkle chopped parsley over the assembled bowl for a fresh finish. Serve immediately or chill slightly for a refreshing meal.

Notes

Marinate chicken for at least 20 minutes for best flavor; resting the chicken after grilling keeps it juicy. Rinse quinoa well to avoid bitterness and fluff after cooking. Whisk dressing vigorously to emulsify. Store quinoa and dressing separately to prevent sogginess. Use a thermometer to ensure chicken is cooked to 165°F (74°C).

Nutrition

Keywords: high-protein, grilled chicken, quinoa, Mediterranean, power bowl, healthy, weight loss, easy recipe, fiber-rich, gluten-free

Find it online: https://milacook.com/healthy-high-protein-grilled-chicken-and-quinoa-mediterranean-power-bowl-easy-recipe-for-weight-loss/