High-Protein Chicken & Quinoa Bowl

After training, what you eat matters more than most people realise. The window immediately after exercise is when your muscles are most receptive to protein — they're primed to absorb and rebuild. This bowl was designed specifically for that window.

Quinoa isn't just a trend. It's one of very few plant foods that provides all nine essential amino acids, making it a complete protein source in its own right. Combined with chicken breast — which delivers around 31g of protein per 100g — this bowl hits over 55 grams of protein per serving. That's genuinely exceptional for a meal this light and clean.

I prep this on Sunday in bulk. Four portions ready in 30 minutes, stored in the fridge, ready to grab after training sessions throughout the week. The avocado and dressing go on fresh each time — everything else keeps perfectly for 4 days.

Mustafa

👨‍🍳 Founder · Dinner Ready

I started Dinner Ready because I love great food and believe every family deserves simple, delicious meals. I test every recipe in my own kitchen — if it doesn't work for real people, it doesn't go on the site.

Last tested & updated: May 2026

• ✅ 2 chicken breasts, about 200g each
• ✅ 1 cup quinoa, rinsed
• ✅ 2 cups chicken stock or water
• ✅ 100g baby spinach
• ✅ 1 ripe avocado, sliced
• ✅ ½ cup cherry tomatoes, halved
• ✅ 2 tbsp olive oil
• ✅ Juice of 1 lemon
• ✅ Salt, black pepper, garlic powder

1. 1
   Cook the quinoa

   Rinse quinoa under cold water for 30 seconds. Combine with stock in a saucepan, bring to a boil, reduce heat, cover and simmer for 15 minutes until all liquid is absorbed. Remove from heat, leave covered for 5 minutes, then fluff with a fork.
2. 2
   Season and grill the chicken

   Pat chicken breasts dry. Rub with olive oil, garlic powder, salt, and pepper. Heat a griddle pan or heavy frying pan over medium-high heat until very hot.
3. 3
   Cook chicken through

   Place chicken in the pan and don't move it. Cook 5-6 minutes on the first side until golden and charred in places, then flip and cook 4-5 more minutes. Internal temperature should reach 75°C.
4. 4
   Rest and slice

   Remove chicken from the pan and rest for 3 minutes on a board. Slice against the grain into thick pieces — this keeps the texture tender rather than chewy.
5. 5
   Make the dressing

   Whisk together remaining olive oil, lemon juice, a pinch of salt, and black pepper. Taste — it should be bright and sharp.
6. 6
   Build the bowl

   Divide quinoa between two bowls. Add spinach, tomatoes, and avocado. Lay sliced chicken on top. Drizzle the lemon dressing over everything and serve immediately.