There’s something about a meal that feels both nourishing and effortless. This high protein chicken quinoa salad hits that sweet spot — fresh veggies, fluffy quinoa, and tender chicken all tossed in a bright lemon dressing. I first made this on a night when I was juggling too many things and still wanted to eat something that felt like it came from a kitchen, not a drive-thru. The aroma of lemon mingling with the sizzling chicken reminded me of simpler dinners, even while my mind raced through a to-do list that felt endless. I was a little distracted chopping the cucumber, and honestly, I might have cut a piece a bit unevenly, but that’s part of the charm — real food, made in real time.
Why You’ll Love It
– It’s packed with protein but stays light, so you won’t feel weighed down after eating.
– The lemon dressing adds a zesty twist that wakes up the veggies and chicken without overpowering them.
– It’s quick to prepare, which is perfect when you’re short on time but still want something homemade.
– The salad is versatile — it’s great fresh but also keeps well if you want to make it ahead.
– It’s simple — and that’s kind of the point. No complicated steps or rare ingredients.
If you’re a bit unsure about cooking quinoa or chicken perfectly, don’t worry. This recipe is forgiving, and the flavors blend so well that small mistakes are barely noticeable. You can toss everything together right after cooking, or chill it for a bit and enjoy it cold — both ways work.
PrintHigh Protein Chicken Quinoa Salad
A nutritious and delicious high protein chicken quinoa salad packed with lean chicken, quinoa, fresh vegetables, and a zesty lemon dressing. Perfect for a healthy lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4
Ingredients
1 cup dry quinoa
2 cups water
2 medium boneless, skinless chicken breasts (about 12 ounces)
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
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
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1/2 teaspoon honey
1/4 teaspoon salt
1/4 teaspoon black pepper
Instructions
Rinse the quinoa under cold water using a fine mesh strainer.
In a medium saucepan, combine quinoa and water. Bring to a boil over medium-high heat.
Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and water is absorbed.
Remove from heat and let quinoa sit covered for 5 minutes, then fluff with a fork.
While quinoa cooks, heat 1 tablespoon olive oil in a skillet over medium heat.
Season chicken breasts with 1/2 teaspoon salt and 1/4 teaspoon black pepper on both sides.
Cook chicken breasts in the skillet for 6-7 minutes per side or until internal temperature reaches 165°F (75°C) and juices run clear.
Remove chicken from skillet and let rest for 5 minutes, then dice into bite-sized pieces.
In a large bowl, combine cooked quinoa, diced chicken, cherry tomatoes, cucumber, red onion, parsley, and crumbled feta cheese.
In a small bowl, whisk together fresh lemon juice, 2 tablespoons extra virgin olive oil, Dijon mustard, honey, 1/4 teaspoon salt, and 1/4 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 before serving.
Kitchen Notes
I usually use a sturdy skillet to cook the chicken, but any pan that gets hot evenly will do the trick. The resting time for the chicken is key — it helps keep the meat juicy when diced into the salad. Serving this with a slice of crusty bread or alongside some roasted veggies can make it feel more like a full dinner. If you want to mix it up, sometimes I swap parsley for cilantro or add a handful of toasted nuts for crunch. I haven’t tested all these variations, but they seem like fun ideas to try on a lazy afternoon.
FAQ
Q: Can I make this salad ahead of time?
A: Yes, but I recommend keeping the dressing separate and adding it just before serving to keep the salad fresh.
Q: What if I don’t have Dijon mustard?
A: You can skip it or replace it with a small amount of mustard powder or even a tiny bit of mayo for creaminess.
Q: Is this salad suitable for meal prepping?
A: Absolutely! It holds up well in the fridge for a couple of days, making it a great option for packed lunches.
If you’re ready to enjoy something flavorful and nourishing without the fuss, give this salad a try. It’s a quiet little victory on busy days, and you might find yourself coming back for seconds.