Grilled Chicken and Quinoa Salad Recipe – Healthy & Delicious

Looking for a healthy, delicious, and protein-packed meal? This Grilled Chicken and Quinoa Salad Recipe is the perfect balance of flavor, nutrition, and ease of preparation. Packed with lean protein, fiber-rich quinoa, and a medley of fresh vegetables, this dish is ideal for lunch, dinner, or meal prepping. It’s light yet filling, making it an excellent choice for those looking to eat clean without sacrificing taste. Plus, the combination of grilled chicken and quinoa creates a wholesome dish that supports muscle recovery, weight management, and overall well-being. Let’s dive into this nourishing recipe!

Nutrition Information (Per Serving)

• Calories: 420 kcal
• Protein: 38g
• Carbohydrates: 42g
• Fiber: 6g
• Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 85mg
• Sodium: 320mg
• Sugar: 4g

Recipe Details

• Prep Time: 15 minutes
• Active Time: 25 minutes
• Resting Time: 5 minutes
• Total Time: 45 minutes
• Cuisine: Mediterranean / Healthy
• Course: Main Course / Salad
• Servings: 4
• Calories per Serving: 420 kcal

Equipment Needed

• Grill or grill pan
• Medium saucepan
• Large mixing bowl
• Sharp knife
• Cutting board
• Tongs
• Measuring cups and spoons

Ingredients

For the Grilled Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried oregano
• Juice of ½ lemon

For the Quinoa Salad:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ½ red onion, finely chopped
• ¼ cup feta cheese, crumbled (optional)
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (or maple syrup for a vegan option)
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

Step 1: Prepare and Cook the Quinoa

1. Rinse the quinoa under cold running water to remove its natural bitterness.
2. In a medium saucepan, bring 2 cups of water or low-sodium chicken broth to a boil.
3. Add the rinsed quinoa, reduce heat to low, cover, and let simmer for 15 minutes or until the liquid is fully absorbed.
4. Remove from heat, let it sit covered for 5 minutes, then fluff with a fork. Set aside to cool.

Step 2: Marinate and Grill the Chicken

1. In a small bowl, mix olive oil, garlic powder, paprika, salt, black pepper, oregano, and lemon juice to create a marinade.
2. Rub the marinade evenly over both sides of the chicken breasts.
3. Preheat a grill or grill pan over medium-high heat.
4. Grill the chicken for 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
5. Remove from heat, let it rest for 5 minutes before slicing into thin strips.

Step 3: Prepare the Salad Ingredients

1. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, diced cucumber, red onion, feta cheese (if using), parsley, and mint.
2. Toss gently to distribute the ingredients evenly.

Step 4: Make the Dressing

1. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until emulsified.
2. Pour the dressing over the quinoa salad and toss to coat evenly.

Step 5: Assemble the Salad

1. Divide the quinoa salad evenly among four plates or bowls.
2. Top each portion with sliced grilled chicken.
3. Garnish with additional herbs or feta cheese if desired.
4. Serve immediately and enjoy!

Tips for Best Results

• Marinate the Chicken: Let the chicken marinate for at least 30 minutes for enhanced flavor.
• Use Fresh Herbs: Fresh parsley and mint add a burst of flavor, but if unavailable, dried herbs can be substituted in smaller amounts.
• Customize Your Salad: Add avocado, roasted bell peppers, olives, or nuts for extra texture and taste.
• Meal Prep Friendly: Store the quinoa salad and grilled chicken separately in airtight containers in the refrigerator for up to 4 days.

Final Thoughts

This Grilled Chicken and Quinoa Salad Recipe is the ultimate combination of taste and nutrition. Whether you need a quick weekday meal, a healthy post-workout dish, or a vibrant salad for a gathering, this recipe checks all the boxes. It’s high in protein, rich in fiber, and bursting with fresh flavors that will keep you coming back for more. Try it out today and enjoy a wholesome, satisfying meal!