Description
Elevate your meal prep with these Herbed Lemon Chicken Grain Bowls featuring seared chicken, fluffy quinoa, and a tangy lemon-yogurt sauce.
Ingredients
Scale
- 2 cups cooked quinoa (about 1 cup dry)
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups baby spinach or mixed greens
- 4 boneless, skinless chicken breasts (about 6–7 oz each)
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
- 1 cup Greek yogurt (full-fat)
- 2 tbsp extra-virgin olive oil
- Juice and zest of 1 lemon
- 2 cloves garlic, minced
- 1 tbsp tahini (optional)
- ¼ cup parsley, finely chopped
- 2 tbsp mint, finely chopped
- 2 tbsp toasted almonds or pine nuts, roughly chopped
- 1 tsp flaky sea salt
Instructions
- Brine and season the chicken: Lightly brine the breasts in 4 cups water with 1 tbsp salt for 15 minutes, then pat dry. Rub each breast with 1 tbsp olive oil, ½ tsp salt, and ¼ tsp pepper.
- Cook the quinoa: Rinse 1 cup dry quinoa under cold water, then combine with 2 cups water in a saucepan. Bring to a simmer, cover, reduce heat to low, and cook for 15 minutes. Remove from heat and fluff with a fork.
- Sear and finish the chicken: Heat a heavy skillet over medium-high heat with 1 tbsp oil. Sear breasts 3–4 minutes per side until golden crust forms. Transfer to a 400°F (200°C) oven and roast for 6–8 minutes until internal temperature reaches 160°F (71°C). Rest for 5 minutes before slicing.
- Crisp the chickpeas and prepare greens: Toss rinsed chickpeas with a drizzle of oil and sauté until edges blister. Wilt spinach in the pan for 20–30 seconds.
- Make the lemon-yogurt sauce and gremolata: Combine yogurt, lemon juice, zest, minced garlic, tahini, 1 tbsp olive oil, and salt to taste. Whisk until glossy. Mix chopped parsley and mint with toasted nuts for the gremolata.
- Assemble the bowls: Layer quinoa, warm chickpeas, wilted greens, and sliced chicken. Drizzle sauce, scatter gremolata, and finish with flaky sea salt.
Notes
Cool components before refrigeration to avoid sogginess. Store separately when possible. Use airtight containers and consume within 4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Meal Prep
- Method: Searing and Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 3g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 28g
- Cholesterol: 75mg