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Healthy High Protein Teen Lunch Bowl with Chicken and Quinoa

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A simple, nutritious, and high-protein lunch bowl featuring seasoned chicken, fluffy quinoa, fresh veggies, and a tangy dressing, perfect for busy school days.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g), trimmed
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • Pinch of salt
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup shredded carrots
  • 1/4 cup chopped fresh parsley or cilantro
  • 2 tablespoons lemon juice (freshly squeezed)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional)
  • Salt and pepper to taste
  • Optional add-ins:
  • 1/4 cup crumbled feta cheese
  • 1/4 cup toasted sliced almonds or pumpkin seeds

Instructions

  1. Rinse 1 cup quinoa under cold water using a fine mesh sieve to remove bitterness.
  2. In a medium saucepan, combine rinsed quinoa, 2 cups water or low-sodium chicken broth, and a pinch of salt. Bring to a boil over medium-high heat.
  3. Reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed.
  4. Remove from heat, keep covered, and let sit for 5 minutes. Fluff quinoa with a fork.
  5. Pat dry chicken breasts and rub with olive oil, smoked paprika, garlic powder, salt, and pepper.
  6. Heat a large non-stick skillet or grill pan over medium-high heat. Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C).
  7. Remove chicken from heat and let rest for 5 minutes, then slice into thin strips.
  8. Halve cherry tomatoes, dice cucumber, shred carrots, and chop parsley or cilantro. Place all veggies in a large mixing bowl.
  9. In a small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, honey (if using), salt, and pepper until smooth.
  10. Add cooked quinoa to the veggie mix, pour dressing over, and toss gently to combine.
  11. Taste and adjust seasoning if needed.
  12. Top with sliced chicken and optional feta cheese or nuts for texture.
  13. Serve immediately or pack in airtight containers for school lunches.

Notes

Rinse quinoa before cooking to remove bitterness. Use a meat thermometer to ensure chicken is cooked perfectly. Rest chicken after cooking to keep it juicy. Keep veggies separate until serving to avoid sogginess. Dressing can be adjusted with honey or salt to taste. The bowl holds well refrigerated for up to 3 days; add crunchy toppings just before serving.

Nutrition

Keywords: high protein lunch, teen lunch, chicken quinoa bowl, healthy school meals, easy lunch recipe, protein packed lunch, quick lunch bowl

Find it online: https://forkmila.com/healthy-high-protein-teen-lunch-bowl-with-chicken-and-quinoa-easy-recipe-for-school-meals/