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Fresh Mediterranean Quinoa Bowl with Grilled Chicken

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A quick, easy, and healthy Mediterranean-inspired quinoa bowl featuring grilled chicken, fresh veggies, and a bright lemon dressing. Perfect for meal prep or a satisfying lunch.

Ingredients

Scale
  • 1 cup (185g) uncooked quinoa, rinsed well
  • 2 medium boneless, skinless chicken breasts (about 12 ounces / 340g)
  • 3 tablespoons extra virgin olive oil
  • Juice of 1 large lemon
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 medium cucumber, diced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ small red onion, thinly sliced (optional)
  • ½ cup (75g) crumbled feta cheese
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Rinse the quinoa under cold water for about 30 seconds using a fine-mesh sieve to remove bitterness. Drain well.
  2. In a medium saucepan, combine rinsed quinoa with 2 cups (475ml) water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for 15 minutes.
  3. Remove from heat and let quinoa steam, covered, for another 5 minutes. Fluff with a fork and transfer to a large bowl to cool slightly.
  4. In a bowl, whisk together 2 tablespoons olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add chicken breasts and coat evenly. Let marinate at room temperature for 15-20 minutes or refrigerate up to 2 hours.
  5. While chicken marinates, dice cucumber, halve cherry tomatoes, thinly slice red onion (if using), and chop parsley and mint. Set aside.
  6. Heat grill pan over medium-high heat. Add 1 tablespoon olive oil and grill chicken 6-7 minutes per side until charred and cooked through (internal temperature 165°F/74°C). Let rest 5 minutes, then slice thinly.
  7. Add prepared veggies and herbs to the quinoa. Crumble feta cheese on top and toss gently to combine. Season with salt and pepper to taste.
  8. Drizzle remaining lemon juice and olive oil over the bowl. Top with sliced grilled chicken and garnish with extra oregano or fresh herbs if desired. Serve slightly warm or at room temperature.

Notes

Rinsing quinoa thoroughly removes bitterness. Rest chicken after grilling to keep it juicy. Toss quinoa while warm to absorb flavors better. If bowl feels dry, add more olive oil or a touch of yogurt. Use a digital meat thermometer to ensure chicken reaches 165°F (74°C).

Nutrition

Keywords: quinoa bowl, grilled chicken, Mediterranean, healthy lunch, easy recipe, meal prep, gluten-free, fresh vegetables

Find it online: https://junomeals.com/fresh-mediterranean-quinoa-bowl-with-grilled-chicken-easy-healthy-recipe/