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Easy Summer Grilled Chicken and Quinoa Meal Prep Bowls for Healthy Eating

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A quick and easy grilled chicken and quinoa bowl recipe perfect for healthy meal prep, combining smoky chicken, fluffy quinoa, fresh veggies, and a bright citrus-herb dressing.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 2 tablespoons olive oil
  • Juice of 1 lemon (about 2 tablespoons)
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • Salt and fresh ground black pepper to taste
  • 1 cup quinoa (170 g), rinsed thoroughly
  • 2 cups vegetable broth (480 ml)
  • 1/4 teaspoon salt
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup red onion, thinly sliced
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 1 avocado, sliced
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions

  1. Marinate the chicken: In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and toss until fully coated. Cover and marinate in the fridge for at least 30 minutes (or up to 2 hours).
  2. Cook the quinoa: Rinse quinoa under cold water until water runs clear. In a medium saucepan, combine quinoa, vegetable broth, and salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and transfer to a large bowl to cool slightly.
  3. Grill the chicken: Preheat your grill or grill pan to medium-high heat. Place chicken breasts on the grill and cook for about 4-5 minutes per side, or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing thinly.
  4. Prepare the veggies and dressing: While chicken grills, chop cherry tomatoes, cucumber, red onion, and parsley. In a small bowl, whisk olive oil, red wine vinegar, Dijon mustard, honey, salt, and pepper until emulsified.
  5. Assemble the bowls: Divide quinoa evenly into 4 meal prep containers or bowls. Top with sliced grilled chicken, chopped veggies, avocado slices, and feta cheese. Drizzle with dressing just before serving or pack separately to keep ingredients fresh.

Notes

Marinate chicken for 1-2 hours if possible for better flavor and tenderness. Use a meat thermometer to ensure chicken reaches 165°F (74°C). Rinse quinoa well to remove bitterness. Let chicken rest after grilling to keep it juicy. Toast quinoa before cooking for a nuttier flavor. Prepare dressing last to keep it fresh. Multitask by marinating chicken while cooking quinoa and prepping veggies during grilling. If grill pan isn’t hot enough, finish chicken in a 400°F oven for a few minutes.

Nutrition

Keywords: grilled chicken, quinoa, meal prep, healthy, summer recipe, easy dinner, gluten-free, high protein

Find it online: https://lyrafeast.com/easy-summer-grilled-chicken-and-quinoa-meal-prep-bowls-for-healthy-eating/