High-Protein Healthy Fast Recipe: Chicken & Quinoa Power Bowl
Why this recipe?
High protein: Contains lean chicken breast, quinoa, and Greek yogurt.
Healthy: Loaded with fiber-rich vegetables and healthy fats.
Fast: Takes about 25 minutes total to prepare and cook.
Total Time Required:
Prep Time: 10 minutes
Cook Time: 15 minute
Total Time: 25 minutes
Ingredients (Serves 2)
For the Chicken:
2 boneless skinless chicken breasts (around 150g each)
1 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp salt
½ tsp black pepper
Optional: chili flakes or cayenne for heat
For the Quinoa:
1 cup cooked quinoa (½ cup dry)
Pinch of salt
For the Veggies:
1 cup chopped cucumbe
1 cup cherry tomatoes, halved
1 cup baby spinach or arugula
½ red onion, thinly sliced
½ avocado, sliced
For the Yogurt-Tahini Dressing:
½ cup plain Greek yogurt
1 tbsp tahini
1 tbsp lemon juice
1 clove garlic, minced
Salt & pepper to taste
Optional: 1 tsp honey or maple syrup
Instructions:
1. Cook the Quinoa (if not pre-cooked)
Rinse ½ cup dry quinoa thoroughly.
Combine with 1 cup water and a pinch of salt.
Bring to a boil, cover, and simmer for 12–15 mins until water is absorbed.
Fluff with a fork and set aside.
2. Cook the Chicken
Pat chicken dry and season with garlic powder, paprika, salt, and pepper.
Heat 1 tbsp olive oil in a skillet over medium-high heat.
Cook chicken for 5–6 minutes per side, or until fully cooked (internal temp: 165°F / 74°C).
Let rest for 5 minutes, then slice thinly.
3. Make the Dressing
Mix Greek yogurt, tahini, lemon juice, garlic, salt, and pepper in a bowl.
Add a teaspoon of water to thin if needed.
4. Assemble the Bowl
In each bowl:
Add a bed of spinach.
Add half the quinoa, half the chicken slices.
Add chopped cucumber, cherry tomatoes, onion, avocado.
Drizzle with yogurt-tahini dressing.
Common Questions & AnswersCan I make this vegetarian?
Yes! Replace chicken with grilled tofu, tempeh, or boiled eggs.
Can I use a different grain instead of quinoa?
Absolutely. Brown rice, couscous, or farro all work — just adjust cooking times.
Is this good for meal prep?
Yes. Store ingredients separately in the fridge for up to 3–4 days. Keep the dressing in a small container and add just before eating.
How much protein per serving?
Roughly 40–45g of protein per bowl:
Chicken (150g): ~32g
Quinoa: ~8g
Greek yogurt: ~5g
Can I add more vegetables?
Definitely. Roasted broccoli, bell peppers, carrots, or edamame are great add-ons.
Nutritional Summary (Approximate per serving)
Calories: 500–550 kcal
Protein: 40–45g
Carbs: 30–35g
Fat: 20–25g (mostly healthy fats