Mediterranean Grilled Chicken with Quinoa Salad and Cherry Tomatoes
A fresh, protein-packed Mediterranean dish featuring juicy grilled chicken paired with herbed quinoa salad and sweet cherry tomatoes.Flavored with olive oil, lemon, garlic, and fresh herbs, this meal is light, anti-inflammatory, nutrient-rich, and perfect for lunch or dinner.It’s high in protein, fiber, and healthy fats, embodying the Mediterranean diet principles.
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Serves: 2–3
Ingredients
Grilled Chicken
2 medium chicken breasts (150–180 g each)
1 tbsp extra-virgin olive oil
1 garlic clove, minced
Juice of ½ lemon
½ tsp dried oregano or thyme
Salt & freshly ground black pepper
Quinoa Salad
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup cherry tomatoes, halved
½ cucumber, diced
2 tbsp red onion, finely chopped
2 tbsp fresh parsley or basil, chopped
1 tbsp extra-virgin olive oil
Juice of ½ lemon
Salt & pepper to taste
Instructions
1️⃣ Cook Quinoa
Bring water/broth to boil in a saucepan
Add quinoa, reduce heat, cover, and simmer 15 minutes until water is absorbed
Fluff with a fork and let cool slightly
2️⃣ Marinate Chicken
Mix olive oil, garlic, lemon juice, oregano, salt, and pepper
Rub mixture over chicken breasts
Let rest 5–10 minutes while quinoa cooks
3️⃣ Grill Chicken
Heat a grill pan or skillet over medium-high heat
Grill chicken 6–7 minutes per side, until internal temperature reaches 74°C (165°F)
Remove and let rest for 5 minutes
4️⃣ Prepare Salad
In a bowl, combine quinoa, cherry tomatoes, cucumber, red onion, and parsley
Drizzle olive oil and lemon juice, season with salt and pepper
Toss gently to combine
5️⃣ Assemble Plate
Serve grilled chicken alongside quinoa salad
Garnish with extra lemon wedges or herbs
Tips
Let chicken rest after grilling for juicy texture
Use fresh herbs and good-quality olive oil to elevate flavor
Cherry tomatoes can be roasted for extra sweetness
Optional: sprinkle feta or olives for more Mediterranean flair
Frequently Asked Questions
Can I make this ahead?
Yes — cook chicken and quinoa in advance, store separately, assemble before serving
Can I swap chicken?
Salmon or grilled tofu also works for a protein-rich Mediterranean option
Can it be meal-prepped?
Yes, store grilled chicken in the fridge up to 2 days, quinoa salad 1–2 days
Extra Mediterranean flavor?
Add roasted red peppers, olives, or a drizzle of balsamic vinegar
Nutritional Information
Calories: 430
Protein: 36 g
Carbohydrates: 38 g
Fat: 16 g
Fiber: 6 g