Looking for a healthy salad that’s quick to prepare, full of flavour, and keeps you full? This chicken and quinoa salad is perfect for busy families and anyone working on their fitness or protein goals. It’s packed with fibre, protein, and fresh veggies. Plus, it’s easy to prep and tastes even better the next day—great for lunch leftovers!
Why You’ll Love This Salad
This salad is a full meal in one bowl—no need to cook extra sides. While the quinoa and chicken cook, you can prep your veggies and chickpeas. It’s bright, refreshing, and filling, with a balance of protein and fibre to keep you going. Bonus: it holds up well in the fridge, so it’s a smart meal prep option.
Ingredients (Serves 6, about 1.5 cups per serving)
- 1 cup quinoa (rinsed well)
- 2 cups water
- 2 cooked chicken breasts (grilled or baked, then chopped or shredded)
- 1 can (400g) chickpeas, drained and rinsed
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- ½ red onion, finely chopped
- ½ cup cucumber, chopped
- ¼ cup Kalamata olives or green olives (sliced)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh herbs (like parsley or coriander), optional for garnish
Step-by-Step Instructions
Step 1: Cook the Quinoa
Rinse the quinoa thoroughly under running water using a fine-mesh strainer to remove its natural bitter coating. Add quinoa and 2 cups of water to a pot. Bring to a boil, then reduce heat and simmer for 15 minutes or until all water is absorbed. Set aside to cool.
Step 2: Prepare the Chicken
While quinoa is cooking, grill or bake your chicken breasts. You can also use leftover cooked chicken. Once done, chop or shred into bite-sized pieces.
Step 3: Prep the Veggies
While the chicken and quinoa cook, chop your veggies. Drain and rinse the canned chickpeas and set everything aside.
Step 4: Mix the Salad
In a large bowl, add the cooked quinoa, chicken, chickpeas, bell peppers, cucumber, red onion, and olives.
Step 5: Dress the Salad
Drizzle olive oil and lemon juice over the salad. Add salt and pepper to taste. Mix everything well so all ingredients are coated.
Step 6: Serve or Store
Serve immediately or chill in the fridge before serving. The flavours get better with time! Store leftovers in the fridge for up to 3 days.
Quick Tips
Don’t skip rinsing the quinoa! This step removes its natural bitterness. No fine mesh strainer? Use a clean dish towel to rinse.
Swap idea: No quinoa? Use farro for a nutty flavour and chewy texture. It’s also high in protein and fibre.
Picky eaters? Swap red bell pepper with green or use green olives instead of Kalamata.
Nutritional Info (Per Serving)
- Calories: 492
- Protein: 32.9g
- Fat: 24.8g (4.7g saturated, 3.5g polyunsaturated, 12.1g monounsaturated)
- Carbohydrates: 35.3g
- Fibre: 6g
- Sugar: 4g
- Sodium: 574.5mg
- Calcium: 6.9%
- Iron: 18.5%
- Potassium: 587.9mg
- Vitamin A: 9.1%
- Vitamin C: 53.8%
(Nutrition calculated using MyFitnessPal by a Registered Dietitian. Values are approximate.)
FAQs
Can I make this chicken quinoa salad vegetarian?
Yes, simply skip the chicken and add extra chickpeas, paneer, or tofu for a protein boost. It’s still just as filling and nutritious.
What if I don’t have quinoa?
You can easily swap quinoa with farro, brown rice, or couscous. Farro is especially good if you want a chewy texture and added fibre.
Can I make this salad ahead of time?
Yes, this salad is perfect for meal prep. It stays fresh in the fridge for up to 3 days and actually tastes better the next day.
Do I need to rinse quinoa before cooking?
Yes, rinsing removes quinoa’s natural bitter coating called saponin. Use a fine-mesh strainer or a clean towel if you don’t have one.
Can I freeze this salad?
It’s best enjoyed fresh or from the fridge. Freezing may change the texture of the vegetables and chickpeas, so it’s not recommended.
