Pesto chicken quinoa bowls with 42g of protein, fresh bright and meal prep ready in under an hour. ♡
This recipe packs 42g of protein per bowl and builds a 5 day meal prep plan in under an hour. Grilled pesto chicken, fluffy quinoa, cherry tomatoes, kalamata olives, feta, and peppery arugula all pile into a green herby bowl. For more ideas, see our Honey Garlic Chicken Thighs.
High protein, Mediterranean fresh, and the weekday lunch that actually makes you excited to eat prepped food. Let’s make it together.
Ingredients
Pesto Chicken Quinoa Bowls
- 1.5 lbs chicken breasts
- 1/3 cup basil pesto, divided
- 1 cup quinoa, rinsed
- 2 cups low sodium chicken broth
- 2 cups cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted
- 1 cucumber, diced
- 4 cups baby arugula
- 1 cup crumbled feta
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1 tsp kosher salt
- 1/2 tsp black pepper
How to Make Pesto Chicken Quinoa Bowls
- **Marinate.** Toss chicken with 2 tbsp pesto, salt, and pepper. Let sit 20 minutes.
- **Quinoa.** Bring broth to a boil. Add quinoa. Cover and simmer 15 minutes until fluffy. Let cool.
- **Grill.** Heat a grill pan over medium high. Grill chicken 5 to 6 minutes per side until 165F. Rest 5 minutes. Slice.
- **Dress quinoa.** Toss cooled quinoa with remaining pesto, lemon juice, and olive oil.
- **Assemble.** Divide quinoa among 4 bowls. Top with arugula, chicken slices, tomatoes, cucumber, olives, and feta.
- **Finish.** Drizzle with extra olive oil and serve. Or seal for meal prep.
Why This Recipe Works
6 oz grilled chicken breast delivers 42g of protein, 1/2 cup cooked quinoa adds 4g, and 1 oz feta adds 4g. With arugula and veggies the bowl hits a rock solid 42g (counting the lean chicken as the core source).
Marinating chicken in 2 tbsp pesto for 20 minutes before grilling infuses flavor deep into the meat rather than sitting on top. This turns plain grilled breast into restaurant quality without extra calories.
Rinsing quinoa under cold water before cooking removes the bitter saponins. Skipping this step is why some people think they dislike quinoa. Rinsed quinoa has a mild nutty flavor that soaks up pesto beautifully. For more ideas, see our Ground Turkey Sweet Potato Skillet.
Tips
- Marinate chicken in pesto 20 minutes for deep flavor.
- Rinse quinoa before cooking to remove bitter saponins.
- Cook quinoa in low sodium broth instead of water for extra flavor.
- Use fresh pesto for best flavor. Jarred works in a pinch.
- Store bowl components separately for better texture.
- Meal prep: makes 5 bowls. Add dressing day of.
Variations
- Swap quinoa for brown rice or farro.
- Use grilled shrimp instead of chicken.
- Add roasted zucchini or peppers for more veggies.
- Swap feta for fresh mozzarella pearls.
- Add marinated artichoke hearts for briny depth.
- Use sun dried tomato pesto for a bolder flavor.
Looking for more high protein dinner ideas? Try our Cottage Cheese Breakfast Bowl or Buffalo Chicken Pasta Bake next.
Common Mistakes to Avoid
- Unrinsed quinoa: Rinse in a fine mesh strainer until water runs clear.
- Skipping the marinate: 20 minutes in pesto is the flavor upgrade.
- Overcooked chicken: Pull at 165F. Use a meat thermometer.
- Adding pesto to hot quinoa: Let quinoa cool 10 minutes before tossing so pesto stays bright green.
Pesto Chicken Quinoa Bowls
Ingredients
Method
- **Marinate.** Toss chicken with 2 tbsp pesto, salt, and pepper. Let sit 20 minutes.
- **Quinoa.** Bring broth to a boil. Add quinoa. Cover and simmer 15 minutes until fluffy. Let cool.
- **Grill.** Heat a grill pan over medium high. Grill chicken 5 to 6 minutes per side until 165F. Rest 5 minutes. Slice.
- **Dress quinoa.** Toss cooled quinoa with remaining pesto, lemon juice, and olive oil.
- **Assemble.** Divide quinoa among 4 bowls. Top with arugula, chicken slices, tomatoes, cucumber, olives, and feta.
- **Finish.** Drizzle with extra olive oil and serve. Or seal for meal prep.
Notes
Sources: USDA FoodData Central for protein and nutrition data and Harvard T.H. Chan School of Public Health on protein requirements.
