Healthy & Special Diets > Recipes for Weight Management > High-Satiety Recipes > Lunches that Keep You Full Longer

Mediterranean Quinoa Salad with Grilled Chicken

A vibrant and satisfying Mediterranean Quinoa Salad packed with protein, fiber, and healthy fats to keep you full and energized. This recipe is perfect for weight management and a delicious lunch option.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 1 cup Quinoa
  • 150 g Chicken Breast (grilled)
  • 1/2 Cucumber
  • 1 cup Cherry Tomatoes
  • 1/4 cup Kalamata Olives
  • 1/4 Red Onion
  • 30 g Feta Cheese (optional)
  • 2 tbsp Fresh Parsley
  • 2 tbsp Lemon Juice
  • 1 tbsp Olive Oil
  • 1/2 tsp Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Cooking the Quinoa

Rinse the quinoa thoroughly under cold water. Combine the rinsed quinoa with 2 cups of water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and let it cool.

Preparing the Chicken

Grill the chicken breast until cooked through. Let it cool slightly, then dice or slice it into bite-sized pieces.

Preparing the Vegetables

Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Roughly chop the Kalamata olives and fresh parsley.

Making the Dressing

In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper.

Assembling the Salad

In a large bowl, combine the cooked quinoa, grilled chicken, cucumber, cherry tomatoes, Kalamata olives, red onion, feta cheese (if using), and fresh parsley. Pour the dressing over the salad and toss gently to combine. Serve immediately or chill for later.

Nutrition Facts (Estimated per serving)

  • Calories: Approximately 450-550
  • Protein: 35-45g
  • Fat: 20-30g
  • Carbohydrates: 40-50g
  • Fiber: 8-10g

Note: These values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Portion Control: Be mindful of portion sizes to manage calorie intake effectively.
  • Hydration: Drink plenty of water throughout the day to support satiety and overall health.
  • Customization: Feel free to add other vegetables like bell peppers or spinach to increase the nutritional value of the salad.
  • Healthy Fats: The olive oil and feta cheese provide healthy fats, which are essential for satiety and overall well-being.

← Mediterranean Quinoa Salad Quinoa Bowl with Roasted Vegetables (Portion Controlled) →

FAQ

  • Can I make this salad ahead of time?

    Yes, you can prepare the quinoa, chicken, and vegetables ahead of time and store them separately. Combine everything just before serving to prevent the salad from becoming soggy.
  • Can I use a different protein source?

    Absolutely! Feel free to substitute the grilled chicken with chickpeas, tofu, or grilled fish for a different flavor and nutrient profile.
  • How long does this salad last in the refrigerator?

    This salad can last in the refrigerator for up to 3-4 days when stored in an airtight container.