Chicken & Quinoa Salad (Healthy Meal Prep Dinner)

Hi there, food lover! 👋 Ready to prepare a wholesome, nourishing meal that makes your week easier and your dinners healthier? This Chicken & Quinoa Salad (Healthy Meal Prep Dinner) is a beautiful blend of simplicity, flavor, and thoughtful nutrition. 🥗🍗

There’s something truly satisfying about opening the refrigerator and knowing a balanced, home-cooked meal is ready to go. Meal prep doesn’t have to be complicated or bland—in fact, it can be vibrant, fresh, and deeply comforting. This chicken and quinoa salad brings together tender, seasoned chicken, fluffy protein-rich quinoa, crisp vegetables, and a bright homemade dressing that ties everything together.

Quinoa has long been valued as a hearty grain alternative, offering both texture and nourishment. When paired with lean chicken and fresh produce, it creates a dinner that feels light yet filling. Whether you’re planning ahead for busy weeknights or simply want a reliable healthy option on hand, this recipe honors traditional home cooking while embracing modern wellness. Let’s prepare a dish that supports your body and delights your table.

Ingredients

For the Chicken:

• 2 large boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon black pepper

For the Quinoa:

• 1 cup uncooked quinoa
• 2 cups water or low-sodium chicken broth
• ¼ teaspoon salt

For the Salad Mix:

• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red bell pepper, diced
• ¼ red onion, finely chopped
• ½ cup chopped fresh parsley
• ¼ cup crumbled feta cheese (optional)

For the Lemon Herb Dressing:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 small clove garlic, minced
• Salt and pepper to taste

Directions

1. Cook the Quinoa

Rinse the quinoa under cold water using a fine-mesh strainer. In a medium saucepan, combine quinoa, water (or broth), and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.

Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool completely before assembling the salad.

2. Prepare the Chicken

Pat the chicken breasts dry and rub with olive oil and seasonings (garlic powder, paprika, oregano, salt, and pepper).

Heat a skillet over medium heat and cook the chicken for 6–7 minutes per side, until golden brown and cooked through (internal temperature 165°F / 74°C).

Remove from heat and let rest for 5–10 minutes before slicing into bite-sized pieces. Resting helps retain moisture and tenderness.

3. Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper. Taste and adjust seasoning if needed. The dressing should be bright and lightly tangy.

4. Assemble the Salad

In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and feta cheese if using.

Add the sliced chicken on top. Drizzle with the lemon herb dressing and gently toss until everything is evenly coated.

5. Portion for Meal Prep

Divide the salad into airtight containers for easy grab-and-go meals throughout the week. Store in the refrigerator for up to 4 days. Serve chilled or at room temperature. 🍽️

Notes

• For added crunch, sprinkle toasted almonds or sunflower seeds on top.
• Swap feta for goat cheese or omit for a dairy-free option.
• This salad travels well, making it perfect for work lunches.
• If preparing ahead, you may store dressing separately and toss just before serving for maximum freshness.

Nutritional Information

⏰ Prep Time: 20 minutes | 🔥 Cooking Time: 25 minutes | ⏳ Total Time: 45 minutes
⚡ Calories per serving: 430 | 🍽️ Servings: 4

Approximate per serving:

• Protein: 38g
• Fat: 18g
• Carbohydrates: 32g
• Fiber: 5g
• Sugar: 5g
• Sodium: 450mg

This Chicken & Quinoa Salad (Healthy Meal Prep Dinner) offers a balanced combination of lean protein, complex carbohydrates, and healthy fats. It provides steady energy while keeping you comfortably satisfied.

There’s comfort in preparing food with intention—knowing that each container waiting in your refrigerator holds nourishment and care. This simple, wholesome dish proves that healthy eating can be both practical and deeply satisfying. 🌟

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Bon appétit and happy cooking!