If you are tired of salads that leave you hungry an hour later, this High Protein Chicken and Quinoa Power Bowl is the answer. Juicy paprika-seared chicken breast sits on a bed of fluffy quinoa with roasted broccoli, cherry tomatoes, and creamy avocado, all tied together with a tangy lemon-tahini sauce.
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The magic is in the ratios: one cup of cooked quinoa, six ounces of chicken, and a generous handful of vegetables per bowl deliver 41 grams of protein without any chalky protein powder or sad meal-prep energy. Everything cooks on one sheet pan and one skillet, so cleanup is genuinely quick.
It also meal-preps beautifully. Build four containers on Sunday, keep the sauce separate, and you have grab-and-go lunches that stay crisp and fresh through Thursday.
Why You'll Love This Recipe
About the Ingredients
1.5 lb (680g) boneless, skinless chicken breast, cut into 1-inch cubes
Chicken thighs work beautifully here too and stay juicier if you tend to overcook breast meat. Look for breasts that are similar in thickness so they cook evenly.
1 cup (170g) dry quinoa, rinsed well
Rinsing removes the bitter saponin coating, so do not skip it. Tri-color quinoa works identically and looks prettier in the bowl.
3 cups (300g) broccoli florets
Frozen florets work if thawed and patted dry first. Buy broccoli with tight, dark green heads and no yellowing.
2 tbsp (30ml) olive oil, divided
Avocado oil is a great high-heat swap. Use a fresh, fruity olive oil since its flavor comes through in the marinade.
1.5 tsp smoked paprika
Sweet paprika is a milder substitute if you dislike smokiness. Buy paprika in small jars since it loses punch after about a year.
1 tsp garlic powder
Granulated garlic is a fine 1:1 swap. Check the label for added salt if you are watching sodium.
1 tsp fine sea salt, plus more to taste
Kosher salt works but use about 25 percent more by volume. Add salt to the quinoa water for seasoning from the inside out.
1 cup (150g) cherry tomatoes, halved
Grape tomatoes are sweeter and firmer. Skip refrigerated tomatoes; room-temperature ones actually taste like something.
1 ripe avocado, sliced
Choose an avocado that yields slightly to thumb pressure. If it is rock hard, ripen it in a paper bag with a banana for a day.
1/3 cup (80g) plain Greek yogurt
Full-fat sour cream is a richer substitute. Use Greek yogurt with no added sugar or thickeners for the smoothest sauce.
2 tbsp (30g) tahini
Peanut butter makes a nuttier substitute in a pinch. Stir tahini well before measuring since it separates at room temperature.
1 lemon, juiced (about 3 tbsp), plus zest
Lime juice is a sharper swap. Roll the lemon on the counter before juicing to get more out of it.
Tips & Tricks
Do Not Overcrowd the Pan
Spread chicken and broccoli in a single layer with space between pieces so they sear and caramelize instead of steaming.
Rinse and Rest the Quinoa
Rinse until the water runs clear, then let cooked quinoa sit covered off heat for 5 minutes before fluffing for the fluffiest texture.
Season the Chicken Early
Toss the cubed chicken with spices and salt 10 minutes before cooking so the seasoning penetrates rather than sitting on the surface.
Pro Tips
Step-by-Step Instructions
1. Heat Oven and Prep
Preheat oven to 425F (220C) and line a large rimmed sheet pan with parchment. Rinse the quinoa under cold running water for 30 seconds until the water runs clear.
2. Simmer the Quinoa
Bring 2 cups (480ml) salted water to a boil, add quinoa, cover, and reduce to a low simmer for 15 minutes. The quinoa is done when the water is absorbed and the grains show a visible white spiral; rest covered 5 minutes, then fluff with a fork.
3. Season the Chicken
In a bowl, toss cubed chicken with 1 tbsp olive oil, smoked paprika, garlic powder, and 3/4 tsp salt until every piece is evenly coated.
4. Roast Chicken and Broccoli
Arrange chicken on one half of the sheet pan and broccoli tossed with remaining oil and salt on the other. Roast at 425F (220C) for 18 to 20 minutes, until broccoli edges are browned and chicken reaches 165F (74C) internally.
5. Whisk the Tahini Sauce
In a small bowl, whisk Greek yogurt, tahini, lemon juice, lemon zest, and 2 to 3 tbsp water until smooth and pourable. It should coat a spoon and drizzle in ribbons.
6. Build the Bowls
Divide quinoa among four bowls, then top with roasted chicken, broccoli, cherry tomatoes, and sliced avocado. Spoon the lemon-tahini sauce generously over the top and serve immediately.
Delicious Variations
Mediterranean Style
Swap broccoli for roasted zucchini and red onion, and crumble 1/3 cup feta over each bowl for a salty, briny finish.
Spicy Sriracha Bowl
Replace the tahini drizzle with a sriracha-lime yogurt sauce and add sliced jalapenos to the sheet pan for heat lovers.
Teriyaki Meal Prep
Toss the cooked chicken in 3 tbsp teriyaki glaze, use brown rice instead of quinoa, and swap the tahini sauce for a ginger-sesame dressing.
How to Store High Protein Chicken and Quinoa Power Bowl
Refrigerator
Store quinoa, chicken, and vegetables in separate airtight containers for up to 4 days. Keep avocado and sauce separate and add fresh when serving.
Freezer
Freeze cooked chicken and quinoa separately in freezer-safe bags for up to 3 months. Do not freeze the avocado, tomatoes, or yogurt sauce.
Reheating
Reheat chicken and quinoa in the microwave for 90 seconds, or in a 350F (175C) oven for 10 minutes. Add a splash of water before microwaving quinoa so it steams back to life.
Frequently Asked Questions
Q: How much protein is in a high protein bowl?
This bowl delivers about 41 grams of protein per serving, mostly from the chicken breast, quinoa, and Greek yogurt. That is roughly 80 percent of the daily protein needs for an average adult woman and over 60 percent for a man.
Q: Can I meal prep this high protein chicken bowl?
Yes, and it holds up very well for four days in the refrigerator. Store the quinoa, chicken, and vegetables in separate containers and keep the tahini sauce and avocado separate until serving so nothing turns soggy.
Q: Is quinoa or rice better for a high protein meal?
Quinoa is the better choice because it has about 8 grams of protein per cooked cup versus 4 grams in white rice, plus more fiber. It also cooks in about 15 minutes, so the timing is nearly identical.
Q: What can I use instead of tahini in the sauce?
Peanut butter or almond butter are the closest 1:1 substitutes, though they add a nuttier flavor. If you need a nut-free option, use 2 extra tablespoons of Greek yogurt and a pinch more lemon juice.
Q: How do I keep chicken breast juicy when meal prepping?
Pull the chicken from the oven at exactly 165F (74C) and let it rest for 5 minutes before packing. Cutting the chicken into even 1-inch cubes also helps it cook fast and evenly so it never dries out.
Give this High Protein Chicken and Quinoa Power Bowl a spot in your weekly rotation and watch your meal-prep game change. Make it once, then tag me in your bowl photos and tell me which variation you tried first.
High Protein Chicken and Quinoa Power Bowl
This High Protein Chicken and Quinoa Power Bowl packs 41g of protein per serving with juicy seared chicken, fluffy quinoa, and a bright lemon-tahini drizzle.
🧂 Ingredients
- 1.5 lb (680g) boneless, skinless chicken breast, cut into 1-inch cubes
- 1 cup (170g) dry quinoa, rinsed well
- 3 cups (300g) broccoli florets
- 2 tbsp (30ml) olive oil, divided
- 1.5 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp fine sea salt, plus more to taste
- 1 cup (150g) cherry tomatoes, halved
- 1 ripe avocado, sliced
- 1/3 cup (80g) plain Greek yogurt
- 2 tbsp (30g) tahini
- 1 lemon, juiced (about 3 tbsp), plus zest
📋 Instructions
- 1Heat Oven and Prep — Preheat oven to 425F (220C) and line a large rimmed sheet pan with parchment. Rinse the quinoa under cold running water for 30 seconds until the water runs clear.
- 2Simmer the Quinoa — Bring 2 cups (480ml) salted water to a boil, add quinoa, cover, and reduce to a low simmer for 15 minutes. The quinoa is done when the water is absorbed and the grains show a visible white spiral; rest covered 5 minutes, then fluff with a fork.
- 3Season the Chicken — In a bowl, toss cubed chicken with 1 tbsp olive oil, smoked paprika, garlic powder, and 3/4 tsp salt until every piece is evenly coated.
- 4Roast Chicken and Broccoli — Arrange chicken on one half of the sheet pan and broccoli tossed with remaining oil and salt on the other. Roast at 425F (220C) for 18 to 20 minutes, until broccoli edges are browned and chicken reaches 165F (74C) internally.
- 5Whisk the Tahini Sauce — In a small bowl, whisk Greek yogurt, tahini, lemon juice, lemon zest, and 2 to 3 tbsp water until smooth and pourable. It should coat a spoon and drizzle in ribbons.
- 6Build the Bowls — Divide quinoa among four bowls, then top with roasted chicken, broccoli, cherry tomatoes, and sliced avocado. Spoon the lemon-tahini sauce generously over the top and serve immediately.
