Fresh Mediterranean Quinoa Bowl with Grilled Chicken
A quick, healthy, and flavorful Mediterranean quinoa bowl featuring grilled chicken, fresh vegetables, herbs, and a zesty lemon dressing. Perfect for busy weeknights or light meals.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 2-3 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup uncooked quinoa (about 170g), rinsed
- 2 boneless, skinless chicken breasts (about 12 oz / 340g), seasoned and grilled
- 1 cup cherry tomatoes, halved (about 150g)
- 1 medium cucumber, diced (about 200g)
- ¼ cup finely chopped red onion (optional)
- ½ cup Kalamata olives, pitted and sliced (about 75g)
- ½ cup crumbled feta cheese (about 75g)
- ¼ cup chopped fresh parsley (about 15g)
- ¼ cup chopped fresh mint (about 15g)
- Juice of 1 large lemon (about 2 tablespoons)
- 3 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- Optional: pinch of crushed red pepper flakes
Instructions
- Rinse 1 cup quinoa under cold water to remove bitterness. Combine quinoa with 2 cups water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
- While quinoa cooks, season chicken breasts with salt, pepper, and a drizzle of olive oil. Preheat grill or grill pan to medium-high heat. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C) and juices run clear. Let rest for 5 minutes, then slice into strips.
- Dice cucumber, halve cherry tomatoes, finely chop red onion (if using), slice Kalamata olives, crumble feta cheese, and chop parsley and mint.
- In a small bowl, whisk together lemon juice, olive oil, minced garlic, salt, pepper, and optional crushed red pepper flakes. Adjust seasoning to taste.
- In a large mixing bowl, combine cooked quinoa, grilled chicken slices, cucumbers, tomatoes, olives, red onion, feta, and herbs. Pour dressing over and toss gently to coat evenly.
- Let the bowl sit for 5 minutes to allow flavors to meld, or serve immediately. Garnish with extra fresh herbs if desired.
Notes
Pat chicken dry before seasoning for better sear. Use a meat thermometer to ensure chicken reaches 165°F. Rinse quinoa well to remove bitterness. Fluff quinoa gently to avoid mushiness. Toss ingredients while quinoa is slightly warm for better flavor absorption. Rest chicken after grilling to keep it juicy. Dressing can be adjusted with more lemon or olive oil if quinoa feels dry.
Nutrition
- Serving Size: About 1 bowl per ser
- Calories: 475
- Sugar: 5
- Sodium: 600
- Fat: 15
- Saturated Fat: 3
- Carbohydrates: 40
- Fiber: 6
- Protein: 35
Keywords: Mediterranean quinoa bowl, grilled chicken, healthy recipe, quick dinner, easy quinoa salad, fresh herbs, lemon dressing