Save A vibrant, protein-packed salad featuring juicy chicken, fluffy quinoa, crisp vegetables, and a tangy lemon dressing—perfect for a healthy lunch or light dinner.
This is one of my favorite go-to healthy lunches that feels satisfying yet light enough for any time of the day.
Ingredients
- Proteins: 2 large boneless, skinless chicken breasts; 1 cup (180 g) uncooked quinoa
- Vegetables: 1 cup (150 g) cherry tomatoes, halved; 1 large cucumber, diced; 1 red bell pepper, diced; 2 cups (60 g) mixed salad greens; 1/2 small red onion, thinly sliced; 1/3 cup (30 g) shredded carrots
- Crunchy Toppings: 1/3 cup (45 g) roasted almonds or sunflower seeds, roughly chopped; 1/3 cup (30 g) toasted pumpkin seeds
- Dressing: 1/4 cup (60 ml) extra-virgin olive oil; Juice of 1 large lemon (about 3 tbsp); 1 tbsp Dijon mustard; 1 tbsp honey; 1 small garlic clove, minced; 1/2 tsp sea salt; 1/4 tsp freshly ground black pepper
- Optional Garnish: 2 tbsp fresh parsley or cilantro, chopped
Instructions
- Step 1:
- Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups (480 ml) water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat, fluff with a fork, and let cool.
- Step 2:
- While the quinoa cooks, season the chicken breasts with salt and pepper. Heat a grill pan or skillet over medium-high heat and lightly grease with oil. Cook the chicken for 5–6 minutes per side, until golden brown and cooked through. Let rest for 5 minutes, then slice or dice.
- Step 3:
- In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, salad greens, red onion, and carrots.
- Step 4:
- In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper until well blended.
- Step 5:
- Add the sliced chicken to the salad bowl. Pour the dressing over all ingredients and toss gently to combine.
- Step 6:
- Sprinkle with roasted almonds (or sunflower seeds) and pumpkin seeds for crunch. Garnish with fresh parsley or cilantro, if desired.
- Step 7:
- Serve immediately, or refrigerate for up to 2 days.
Save This salad always brings my family together at lunchtime and everyone loves mixing in their favorite toppings.
Notes
Substitute rotisserie chicken for a quicker option. For extra flavor, add crumbled feta or goat cheese. Try adding avocado or swap in other crunchy vegetables like radishes or snap peas. Pair with a crisp Sauvignon Blanc or sparkling water with lemon.
Nutrition
Calories: 490 per serving; Total Fat: 22 g; Carbohydrates: 36 g; Protein: 36 g
Allergen Information
Contains Nuts (if using almonds) and Mustard. Gluten-free. Double-check packaged ingredients for gluten or allergen traces.
Save Enjoy this fresh and crunchy salad as a wholesome meal any time you need a nutritious pick-me-up.
Recipe FAQ
- → How do I cook quinoa perfectly?
Rinse quinoa under cold water, then simmer it in twice its volume of water for about 15 minutes until water is absorbed. Let it fluff off heat before using.
- → What's the best way to prepare the chicken?
Season chicken breasts lightly with salt and pepper and grill or sear over medium-high heat for 5–6 minutes per side until golden and cooked through.
- → Can I substitute the nuts in the salad?
Yes, roasted almonds can be swapped with sunflower seeds or pumpkin seeds for similar crunch and flavor variation.
- → How do I make the lemon dressing?
Whisk extra-virgin olive oil, fresh lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper until well combined and smooth.
- → Is this dish suitable for gluten-free diets?
Yes, all main ingredients are naturally gluten-free, but check any packaged components for potential gluten traces.
- → What are some good serving suggestions?
Serve immediately or refrigerate up to two days; pairs well with crisp white wine or sparkling water with lemon.