Lunch sometimes sneaks up on me, and that’s when I crave something that’s both nourishing and quick to put together. This high protein chicken quinoa salad fits the bill perfectly — a colorful mix of tender chicken, fluffy quinoa, and crisp vegetables all tossed in a bright lemon vinaigrette. It’s the kind of meal that feels fresh but also substantial enough to keep me fueled for hours.
One afternoon, I remember I was halfway through emails when I decided to throw this salad together. The kitchen smelled like a summer garden, with lemon zest wafting through the air. I got a little distracted peeling a stubborn cucumber and almost sliced too thick a chunk, but that’s part of the charm, right? The texture of the quinoa combined with juicy cherry tomatoes and the slight crunch of bell pepper made every bite interesting. It was satisfying but didn’t weigh me down, which meant I could jump back into my day feeling energized.
Why You’ll Love It:
- Bright, fresh ingredients come together quickly for a nutritious meal.
- The lemon vinaigrette ties everything with a zing without overpowering the natural flavors.
- It’s simple — and that’s kind of the point. No fuss, just wholesome eating.
- High protein content helps keep hunger at bay for longer stretches.
- Best enjoyed fresh but holds up well in the fridge for a day or two, though the veggies might lose a bit of crunch.
If you’re someone who sometimes hesitates to try new salads because they seem complicated, this one is forgiving and adaptable. It’s pretty hard to mess up, and the flavor balance is forgiving enough that a little extra lemon or olive oil won’t ruin things.
PrintHigh Protein Chicken Quinoa Salad
A nutritious and filling high protein chicken quinoa salad packed with lean chicken breast, protein-rich quinoa, fresh vegetables, and a zesty lemon vinaigrette. Perfect for a healthy lunch or light 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 chicken breasts (about 12 ounces), skinless and boneless
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1/2 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons fresh lemon juice
1 tablespoon 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 sieve until the water runs clear.
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed.
Remove the quinoa from heat and let it sit, covered, for 5 minutes. Then fluff with a fork and set aside to cool.
While the quinoa cooks, season the chicken breasts with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat 1 tablespoon olive oil in a skillet over medium heat. Add the chicken breasts and cook for 6-7 minutes on each side or until fully cooked and internal temperature reaches 165°F (74°C).
Remove the chicken from the skillet and let it rest for 5 minutes before dicing into bite-sized pieces.
In a large mixing bowl, combine the cooled quinoa, diced chicken, cherry tomatoes, cucumber, red bell pepper, red onion, and chopped parsley.
In a small bowl, whisk together 2 tablespoons lemon juice, 1 tablespoon extra virgin olive oil, 1 teaspoon Dijon mustard, 1/2 teaspoon 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 coat all ingredients evenly.
Serve immediately or refrigerate for up to 2 days to allow flavors to meld.
Kitchen Notes: I usually cook the quinoa and chicken in separate pans, but if you’re short on time or space, a larger skillet and multitasking works too. The salad tastes great on its own, but sometimes I serve it alongside warm pita or a soft-boiled egg for extra richness. If you want to switch things up, adding some toasted nuts or swapping parsley for cilantro can change the flavor profile a bit, though I haven’t tested all these combos extensively. A pinch of smoked paprika in the dressing also adds a nice twist if you’re feeling adventurous.
FAQ:
Q: Can I make this salad ahead of time?
A: Yes, but I recommend storing the dressing separately if you want to keep the veggies crisp. Otherwise, toss just before serving.
Q: Is the chicken breast essential?
A: It’s the main protein, but leftover rotisserie chicken or even chickpeas could substitute if you need a vegetarian option.
Q: How long does the salad keep?
A: Up to two days refrigerated, though freshness is best the sooner you eat it.
Give this salad a try next time you want a meal that’s both quick and satisfying. Once you taste that lemony dressing with the hearty quinoa and tender chicken, it’s hard to go back to boring lunches.