Some days, I find myself staring at the clock around noon, suddenly realizing I barely remember the morning’s meetings or whether I even ate breakfast properly. That’s when I reach for something that feels like it’s made just for moments like this: a high protein chicken quinoa salad that’s both filling and refreshing. It’s got this satisfying chew from the quinoa, a little tang from the lemon dressing, and the kind of tender chicken bites that make you slow down just a little, savoring each forkful despite the rush.
I remember the last time I made it — I was juggling a couple of calls and trying to keep an eye on the kids playing outside. Somehow, the dressing got a bit more garlicky than intended because I forgot to measure the garlic — but honestly? That little slip made it even better in a way. The fresh crunch of cucumber and the pop of cherry tomatoes balanced it out perfectly, and the feta sprinkled on top added a creamy contrast that felt indulgent but not heavy. It’s the kind of salad you want to eat slowly but also want to finish so you can get back to your day.
Why You’ll Love It:
- Combines lean chicken and protein-rich quinoa for a meal that keeps you full and focused.
- Fresh vegetables add crunch and brightness, keeping every bite interesting.
- The lemon dressing is bright and zesty, but you can easily tweak it if you prefer less garlic or a milder tang.
- It’s simple — and that’s kind of the point. No fuss, just good ingredients coming together.
- It’s quick enough to make on a weekday but hearty enough for a casual dinner, too.
If you’re worried about prepping too much at once, this salad actually tastes great chilled the next day, which means you can make it ahead and have lunch sorted for a couple of days. Just keep it sealed tight in the fridge and toss gently before serving — the flavors settle in nicely, but the veggies hold their snap.
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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 lean chicken breast, protein-rich quinoa, fresh vegetables, and a zesty lemon dressing. Perfect for a healthy lunch or dinner.
Ingredients
1 cup quinoa, rinsed
2 cups water
2 medium chicken breasts, skinless and boneless (about 12 ounces total)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil, divided
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 crumbled feta cheese
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
1/4 teaspoon salt (for dressing)
1/8 teaspoon black pepper (for dressing)
Instructions
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 slightly.
While the quinoa cooks, season the chicken breasts with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat 1/2 tablespoon olive oil in a large skillet over medium heat.
Add the chicken breasts and cook for 6-7 minutes per side or until fully cooked and internal temperature reaches 165°F (74°C).
Remove the chicken from the skillet and let it rest for 5 minutes, then dice into bite-sized pieces.
In a large bowl, combine the cooked quinoa, diced chicken, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
In a small bowl, whisk together the remaining 1/2 tablespoon olive oil, lemon juice, Dijon mustard, minced garlic, 1/4 teaspoon salt, and 1/8 teaspoon black pepper until well combined.
Pour the dressing over the quinoa salad and toss gently to combine all ingredients evenly.
Serve immediately or refrigerate for up to 2 days for flavors to meld.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
Kitchen Notes: You don’t need anything fancy to pull this together — a good skillet and a pot for the quinoa are all that’s required. When serving, I sometimes add a handful of toasted nuts or seeds for extra texture, though I haven’t tested all combinations yet. Another variation I’ve tried is swapping the parsley for fresh mint, which gives it a surprising fresh twist. If you’re in the mood for a bit more richness, a drizzle of olive oil over the top before serving never hurts. And if feta isn’t your thing, goat cheese or even a sprinkle of parmesan can work in a pinch.
FAQ:
Can I use pre-cooked chicken? Absolutely, leftover chicken works great and saves time.
Is this salad good for meal prep? Yes, just keep it refrigerated and eat within two days for best freshness.
Can I swap quinoa for another grain? You can try bulgur or couscous, but quinoa’s texture really stands out here.
Ready to give your lunch a boost? This high protein chicken quinoa salad is waiting to brighten up your plate and your afternoon. Scroll down, save the recipe, and enjoy the balance of flavors and textures that make everyday meals a little more special.