Lemon Chicken Quinoa Bowl with Cucumber and Yogurt Sauce
In short: Lemon-oregano chicken over fluffy quinoa with cucumber, tomatoes, spinach and a cool garlic yogurt sauce. A balanced meal-prep bowl. It takes about 45 min in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 25 min
- Resting
- 20 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 460 kcal
Lemon, garlic and oregano turn plain chicken into something with real flavor, and a quick marinade means you can cook it straight from the fridge. Here the chicken sits on fluffy quinoa with crisp cucumber, tomatoes and spinach, all topped with a cool garlic yogurt sauce. Everything can be cooked ahead and kept in separate containers, which makes it one of the easiest meal-prep lunches. It also works as a dinner that comes together in about 45 minutes.
Instructions
- Whisk the olive oil, lemon zest, lemon juice, garlic, oregano, cumin, 1/2 teaspoon of salt and pepper in a bowl. Add the chicken, turn to coat and marinate for at least 20 minutes, or up to 8 hours in the fridge.
- Put the quinoa, water and 1/4 teaspoon of salt in a saucepan and bring to a boil. Cover and cook over low heat for 12 to 15 minutes until the water is absorbed. Rest, covered, for 5 minutes, then fluff with a fork.
- Heat a large skillet over medium-high heat. Cook the chicken for 5 to 7 minutes per side, depending on thickness, until golden and the thickest part reaches 74°C (165°F). Rest for 5 minutes, then slice.
- Stir together the yogurt, lemon juice, garlic, dill and salt for the sauce.
- Combine the cucumber, tomatoes, red onion and spinach in a bowl.
- Divide the quinoa among four bowls and top with the salad vegetables and sliced chicken. Spoon over the yogurt sauce and serve.
Tips
- Chicken thighs are more forgiving than breasts and stay juicy if cooked a little longer. Pound thick breasts to an even thickness for quicker, more even cooking.
- For a vegetarian version, swap the chicken for pan-fried halloumi or roasted chickpeas, which go well with the same sauce.
Questions and answers
Can I meal prep lemon chicken quinoa bowls?
Yes. Store the quinoa, chicken, vegetables and yogurt sauce in separate containers for up to 4 days. Assemble each bowl at lunchtime.
Can I grill the chicken instead?
Yes. Grill it over medium-high heat for 5 to 7 minutes per side, until the thickest part reaches 74°C (165°F).
What can I use instead of quinoa?
Brown rice, millet or buckwheat all work and keep the bowl gluten-free. Cook them according to the packet and use the same toppings. Couscous, farro and bulgur also work, but they contain gluten.
How long does it take to make Lemon Chicken Quinoa Bowl with Cucumber and Yogurt Sauce?
About 45 min in total: 20 min of preparation and 25 min of cooking.
How many calories are in Lemon Chicken Quinoa Bowl with Cucumber and Yogurt Sauce?
About 460 kcal per serving, with 43 g of protein, 38 g of carbohydrates and 15 g of fat. These values are estimates.
Nutrition per serving
| Calories | 460 kcal |
|---|---|
| Protein | 43 g |
| Carbohydrates | 38 g |
| Fat | 15 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 725 mg |
Estimated values, calculated from the ingredients.
