Save Experience a vibrant, protein-packed meal with this Lemon Herb Grilled Chicken Salad with Quinoa. Featuring juicy lemon-herb grilled chicken, fluffy quinoa, and a medley of crisp vegetables, this nutritious bowl is light yet satisfying. It is an excellent choice for anyone focused on healthy weight management without compromising on flavor.
Save The combination of zesty marinated chicken and fiber-rich quinoa creates a balanced dish that keeps you energized. Whether you are looking for a post-workout refuel or a fresh summer lunch, this recipe delivers a perfect harmony of textures and tastes.
Ingredients
- Chicken & Marinade: 2 large boneless, skinless chicken breasts, 2 tbsp olive oil, juice and zest of 1 lemon, 2 garlic cloves (minced), 1 tbsp fresh parsley, 1 tbsp fresh basil, 1 tsp dried oregano, ½ tsp salt, and ¼ tsp black pepper.
- Quinoa: 1 cup uncooked quinoa (rinsed), 2 cups water, and ¼ tsp salt.
- Salad Vegetables: 2 cups baby spinach or mixed greens, 1 cup cherry tomatoes (halved), 1 cup cucumber (diced), ½ small red onion (thinly sliced), 1 red bell pepper (diced), and ¼ cup optional crumbled feta cheese.
- Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 tsp honey (optional), plus salt and pepper to taste.
Instructions
- Step 1: Marinate the Chicken
- In a bowl, whisk together olive oil, lemon juice and zest, garlic, parsley, basil, oregano, salt, and pepper. Add chicken breasts, turning to coat. Marinate for at least 15 minutes or up to 2 hours for deeper flavor.
- Step 2: Cook the Quinoa
- Combine rinsed quinoa, water, and salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let stand for 5 minutes, and fluff with a fork.
- Step 3: Grill the Chicken
- Preheat a grill or grill pan to medium-high heat. Grill chicken for 5–6 minutes per side until fully cooked. Let the meat rest for 5 minutes before slicing.
- Step 4: Prepare the Dressing
- In a small jar or bowl, whisk together the dressing ingredients: olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
- Step 5: Assemble the Salad
- In a large bowl, arrange the spinach or greens. Add the cooked quinoa, tomatoes, cucumber, red onion, bell pepper, and optional feta cheese.
- Step 6: Combine and Serve
- Place the sliced grilled chicken on top of the salad. Drizzle with the prepared dressing and toss gently or serve as composed bowls.
Zusatztipps für die Zubereitung
To ensure the best results, always rinse your quinoa under cold water before cooking to remove any natural bitterness. When grilling the chicken, avoid cutting into it immediately; letting it rest for 5 minutes allows the juices to redistribute, ensuring every slice is moist and tender.
Varianten und Anpassungen
This bowl is highly adaptable. You can substitute the chicken with grilled shrimp or tofu for a pescatarian or vegetarian version. For a dairy-free meal, simply omit the feta cheese. If you're looking to lower the calories further, you can leave the honey out of the dressing.
Serviervorschläge
For an extra burst of freshness, try adding chopped fresh mint or dill to the salad. Serving the dish with additional lemon wedges on the side allows everyone to add a final touch of brightness to their plate. While best enjoyed fresh, leftovers can be stored in the fridge for up to 2 days if the dressing is kept separate.
Save Each serving of this salad provides 390 calories, 15g of fat, 27g of carbohydrates, and a significant 38g of protein. It is a complete, gluten-free meal that brings together the best of American healthy cooking with Mediterranean-inspired zest. Enjoy a bowl that is as colorful as it is delicious!
Recipe Guide
- → How long should I marinate the chicken?
Marinate the chicken for at least 15 minutes to absorb the lemon herb flavors. For maximum taste, you can marinate up to 2 hours in the refrigerator before grilling.
- → Can I make this ahead for meal prep?
Yes! Store the grilled chicken, cooked quinoa, and chopped vegetables in separate containers. Keep the dressing in a small jar and assemble when ready to eat. Components stay fresh for 2-3 days refrigerated.
- → What can I substitute for feta cheese?
You can omit feta entirely for dairy-free options, or try goat cheese, avocado, or toasted pine nuts for creaminess and texture. Each alternative brings a unique flavor profile.
- → How do I know when the chicken is fully cooked?
The chicken is done when it reaches an internal temperature of 165°F (74°C). Cut into the thickest part to verify the juices run clear and the meat is opaque throughout, typically 5-6 minutes per side on medium-high heat.
- → Can I use other grains instead of quinoa?
Absolutely! Try brown rice, farro, bulgur, or couscous (if not gluten-free). Adjust cooking times accordingly. Each grain brings a slightly different texture and cooking time to the bowl.
- → Is the honey necessary in the dressing?
The honey balances the acidity of lemon juice and mustard, but you can omit it for a completely sugar-free version or substitute with a touch of maple syrup or agave if preferred.