Muscle-Building Mediterranean Quinoa Power Bowl – 42g Protein Per Serving

This Mediterranean-inspired power bowl delivers an impressive 42 grams of complete protein while flooding your body with essential nutrients, healthy fats, and complex carbohydrates. Perfect for athletes, fitness enthusiasts, or anyone looking to fuel their body with premium nutrition.

Combining lean chicken breast, protein-rich quinoa, and nutrient-dense vegetables, this colorful bowl provides sustained energy and supports muscle recovery. The Mediterranean flavors make healthy eating a true pleasure, while the balanced macronutrients keep you satisfied for hours.

Ingredients

• 200g (7oz / 1 cup) quinoa, rinsed
• 500g (18oz / 1.1 lbs) boneless chicken breast, diced
• 400ml (14fl oz / 1¾ cups) low-sodium chicken broth
• 200g (7oz / 1⅓ cups) cherry tomatoes, halved
• 150g (5oz / 1 cup) cucumber, diced
• 100g (3.5oz / ¾ cup) red bell pepper, diced
• 80g (3oz / ½ cup) red onion, finely chopped
• 60g (2oz / ⅓ cup) kalamata olives, pitted and sliced
• 100g (3.5oz / ⅔ cup) feta cheese, crumbled
• 60ml (2fl oz / ¼ cup) extra virgin olive oil
• 30ml (1fl oz / 2 tbsp) fresh lemon juice
• 15g (0.5oz / 2 tbsp) fresh parsley, chopped
• 10g (0.3oz / 1 tbsp) fresh oregano, chopped
• 3 cloves garlic, minced
• 5ml (1 tsp) smoked paprika
• 2.5ml (½ tsp) sea salt
• 1.25ml (¼ tsp) black pepper

Instructions

1. Step 1: Heat a large skillet over medium-high heat. Season diced chicken breast with half the salt, pepper, and smoked paprika.
2. Step 2: Add 15ml (1 tbsp) olive oil to the skillet and cook chicken pieces for 6-8 minutes, stirring occasionally until golden brown and cooked through (internal temperature 74°C/165°F).
3. Step 3: Meanwhile, in a medium saucepan, bring chicken broth to a boil. Add rinsed quinoa, reduce heat to low, cover and simmer for 15 minutes.
4. Step 4: Remove quinoa from heat and let stand covered for 5 minutes, then fluff with a fork and set aside to cool slightly.
5. Step 5: In a large mixing bowl, whisk together remaining olive oil, lemon juice, minced garlic, oregano, remaining salt and pepper to create the dressing.
6. Step 6: Add the cooked quinoa to the dressing and toss gently to coat evenly.
7. Step 7: Fold in the cooked chicken, cherry tomatoes, cucumber, red bell pepper, and red onion.
8. Step 8: Add the sliced olives and fresh parsley, mixing gently to distribute ingredients evenly.
9. Step 9: Taste and adjust seasoning with additional lemon juice, salt, or pepper as needed.
10. Step 10: Divide the mixture evenly among four serving bowls.
11. Step 11: Top each bowl with crumbled feta cheese and a sprinkle of fresh oregano.
12. Step 12: Serve immediately at room temperature, or chill for 30 minutes for a refreshing cold bowl.

Nutrition Facts (per serving)

Chef’s Tips

• Toast the quinoa in a dry pan for 2-3 minutes before cooking to enhance its nutty flavor and improve texture.
• Let the chicken rest for 3 minutes after cooking to retain juices, then slice against the grain for maximum tenderness.
• Make the dressing separately first and taste-test before adding to ensure the perfect balance of acidity and seasoning.

Health Benefits

This power bowl delivers complete amino acids from both chicken and quinoa, supporting muscle protein synthesis and recovery. The Mediterranean ingredients provide heart-healthy monounsaturated fats, antioxidants from colorful vegetables, and anti-inflammatory compounds. Quinoa adds magnesium and iron, while the olive oil enhances absorption of fat-soluble vitamins. The high fiber content supports digestive health and helps maintain stable blood sugar levels.

Storage Instructions

Store in airtight containers in the refrigerator for up to 4 days. Keep dressing separate if meal prepping. Can be served cold or reheated gently in microwave for 60-90 seconds. Not recommended for freezing due to fresh vegetable content.