High Protein Chicken Bowl (Healthy & Meal Prep Friendly)

Name: Deliciously Nutritious High Protein Chicken Bowl Recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Healthy
Ingredients: 1 pound boneless, skinless chicken breast; 1 tablespoon olive oil; 1 teaspoon smoked paprika; 1 teaspoon garlic powder; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1 avocado, sliced; 1/4 cup red onion, thinly sliced; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; 1/2 cup crumbled feta cheese (optional); 1/4 cup toasted pine nuts (optional); 1 tablespoon tahini (optional); Mixed greens (optional)

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Introduction

Welcome to EatBrightly, where we believe that food should be both nourishing and delightful. Today, I’m thrilled to share with you a recipe that perfectly embodies this philosophy: the high protein chicken bowl. This dish is not just a meal; it’s a celebration of flavors, textures, and nutrients that your body will thank you for. As someone who has always counted colors on a plate rather than calories, this recipe is a vibrant testament to the joy of healthy eating.

I’m Mia Langston, a passionate chef and the heart behind EatBrightly. Living in Asheville, North Carolina, I draw inspiration from the lush landscapes and local farms to create recipes that are as fresh as they are fulfilling. This high protein chicken bowl is an homage to my culinary journey, combining wholesome ingredients with exciting flavors that are sure to make your taste buds dance. Whether you’re striving for a healthier lifestyle or simply looking for a delicious meal, this recipe is a great addition to your repertoire.

What Makes This Recipe Special

Key Benefits

This high protein chicken bowl is packed with nutrients, making it an excellent choice for anyone looking to maintain a balanced diet. The protein-rich chicken provides the essential building blocks your body needs, while a variety of fresh vegetables add fiber, vitamins, and minerals. Moreover, the inclusion of whole grains ensures sustained energy throughout the day.

Unique Features

What sets this recipe apart is its versatility and the way it embraces seasonal ingredients. You can easily adapt it to what you have on hand or what’s in season, making it both a sustainable and practical choice. Additionally, the combination of spices and herbs creates a flavor profile that is both comforting and exciting, perfect for any time of the year.

Ingredients for High Protein Chicken Bowl

Main Ingredients

1 pound boneless, skinless chicken breast
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 avocado, sliced
1/4 cup red onion, thinly sliced
1/4 cup fresh parsley, chopped
Juice of 1 lemon

Optional Add-ins

1/2 cup crumbled feta cheese
1/4 cup toasted pine nuts
1 tablespoon tahini
Mixed greens for extra crunch

Step-by-Step Cooking Instructions

Preparation Steps

Before diving into the cooking process, gather all your ingredients and tools. This will streamline your cooking experience and ensure that you don’t miss any crucial steps.

Cooking Process

Start by preparing the quinoa. Rinse it under cold water to remove any bitterness. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork and set aside.
While the quinoa is cooking, prepare the chicken. In a small bowl, mix together the smoked paprika, garlic powder, salt, and pepper. Rub this mixture evenly over the chicken breasts.
Heat olive oil in a skillet over medium-high heat. Add the chicken breasts and cook for about 6-7 minutes on each side, or until the chicken is cooked through and no longer pink in the center. Remove from heat and let rest for a few minutes before slicing.
As the chicken rests, prepare the vegetables. Slice the cherry tomatoes, dice the cucumber, and slice the avocado. Thinly slice the red onion and chop the parsley.
Assemble the bowl: Start with a base of quinoa, then layer on the sliced chicken, tomatoes, cucumber, avocado, and red onion. Sprinkle with fresh parsley and drizzle with lemon juice.
If you’re adding optional ingredients like feta cheese or pine nuts, sprinkle them on top for added flavor and texture.

Tips and Tricks for Perfect Results

Pro Chef Tips

To ensure your chicken is juicy and flavorful, let it rest for a few minutes after cooking. This allows the juices to redistribute throughout the meat. Additionally, using fresh lemon juice over bottled will greatly enhance the taste of your dish.

Common Mistakes to Avoid

Avoid overcooking the chicken. Use a meat thermometer to ensure it reaches an internal temperature of 165°F. Also, be careful not to overpower the dish with too many additional flavors; simplicity is key to letting the fresh ingredients shine.

Nutritional Information and Health Benefits

Calories and Macros

A serving of this high protein chicken bowl contains approximately 400 calories. It offers around 35 grams of protein, 30 grams of carbohydrates, and 15 grams of healthy fats, making it a balanced meal perfect for maintaining energy levels throughout the day.

Health Benefits

This dish is a nutritional powerhouse. The chicken provides lean protein essential for muscle repair and growth. Quinoa is a complete protein and a great source of fiber, aiding in digestion. The vegetables contribute antioxidants and vitamins, while avocado offers heart-healthy fats.

Recipe Variations and Substitutions

Dietary Modifications

For a vegetarian version, substitute the chicken with grilled tofu or chickpeas. To make it dairy-free, simply omit the feta cheese. Gluten-free eaters can enjoy this dish as is, since quinoa is naturally gluten-free.

Flavor Variations

Experiment with different herbs and spices to alter the flavor profile. Try adding cumin for a smoky touch or cilantro for a fresh twist. You can also switch out quinoa for farro or brown rice for a different texture.

Storage and Serving Suggestions

How to Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. For best results, store the components separately and assemble just before eating to maintain freshness.

Serving Ideas

This high protein chicken bowl is a meal in itself, but you can serve it alongside a simple green salad or a bowl of seasonal fruit for a complete meal experience. It also makes for a perfect meal-prep option for busy weekdays.

Frequently Asked Questions

Can I use chicken thighs instead of breast?

Absolutely, chicken thighs will add a richer flavor due to their higher fat content. Just adjust the cooking time accordingly.

What other grains can I use?

You can substitute quinoa with grains like farro, bulgur, or even whole grain couscous for a different texture and taste.

How can I add more vegetables?

Feel free to add roasted bell peppers, steamed broccoli, or sautéed spinach for an extra boost of nutrients.

Conclusion

Thank you for joining me on this flavorful journey with our high protein chicken bowl. This recipe is more than just a meal; it’s a testament to the power of real, wholesome ingredients bringing joy and nourishment to your table. Whether you’re making this dish for a family dinner or meal prepping for the week, its vibrant colors and rich flavors are sure to delight and satisfy.

Remember, eating healthily doesn’t mean sacrificing taste or joy. With recipes like this, you can enjoy the best of both worlds delicious food that supports your wellness goals. I hope this bowl becomes a staple in your kitchen as it has in mine. Until next time, happy cooking and eating brightly!

Deliciously Nutritious High Protein Chicken Bowl Recipe