Grilled Chicken and Quinoa Salad

I still remember the first time I made this Grilled Chicken and Quinoa Salad. It was one of those warm summer evenings where cooking indoors felt like a chore, but we still craved something satisfying and healthy. I’d been experimenting with quinoa, trying to find ways to make it exciting beyond a simple side dish, and grilling season was in full swing. Combining the smoky char of grilled chicken with the nutty texture of quinoa and a burst of fresh vegetables seemed like a promising idea. The result? An absolute triumph! My family, often skeptical of “health food,” devoured it. My husband, usually a meat-and-potatoes guy, asked for seconds, praising the vibrant flavors and how surprisingly filling it was. My kids, notoriously picky eaters, actually enjoyed picking out the colourful cherry tomatoes and crisp cucumbers. It quickly became a staple in our rotation – perfect for weeknight dinners, fantastic for packed lunches the next day, and even impressive enough to bring to potlucks and barbecues. It’s that rare recipe that ticks all the boxes: delicious, nutritious, versatile, and relatively easy to whip up. The combination of lean protein, complex carbohydrates, healthy fats, and abundant vitamins makes it a powerhouse meal that leaves you feeling energized and satisfied, never heavy or sluggish. It’s a celebration of fresh ingredients and simple cooking techniques, proving that healthy eating can be incredibly flavourful and enjoyable for everyone. Over time, I’ve tweaked the dressing, played with different vegetable combinations, and perfected the grilling technique, and this version represents the culmination of those efforts – a truly reliable and delightful recipe I’m thrilled to share.

Ingredients

Here’s what you’ll need to create this vibrant and satisfying salad:

• For the Grilled Chicken:
  • 2 large (approx. 1.5 lbs total) Boneless, Skinless Chicken Breasts: The lean protein foundation of our salad. Choose plump, evenly sized breasts for consistent cooking.
  • 2 Tablespoons Olive Oil: Extra virgin recommended for flavour; helps prevent sticking and promotes browning.
  • 1 Teaspoon Paprika: Adds a touch of smoky sweetness and beautiful colour.
  • 1 Teaspoon Garlic Powder: Provides a savoury, aromatic base note.
  • 1/2 Teaspoon Onion Powder: Complements the garlic with a subtle sweetness.
  • 1/2 Teaspoon Dried Oregano: Introduces an earthy, slightly peppery Mediterranean flavour.
  • 1/2 Teaspoon Salt: Enhances all the other flavours. Adjust to your taste.
  • 1/4 Teaspoon Black Pepper: Freshly ground preferred for a pungent kick.
• For the Quinoa Salad:
  • 1 cup Uncooked Quinoa (any colour): The nutritious, protein-packed grain base. Rinsing it well removes any bitterness.
  • 2 cups Water or Vegetable Broth: For cooking the quinoa; broth adds more flavour.
  • 1 large Cucumber: Seedless or regular, finely diced for cool crunch and freshness.
  • 1 cup Cherry Tomatoes: Halved or quartered, providing bursts of juicy sweetness and acidity.
  • 1 Red Bell Pepper: Finely diced, adding vibrant colour and a sweet, crisp texture.
  • 1/2 Red Onion: Finely diced, offering a sharp, pungent contrast (soak in cold water for 5 minutes to mellow the flavour if preferred).
  • 1/2 cup Chopped Fresh Parsley: Flat-leaf Italian parsley recommended for its bright, clean flavour.
  • 1/4 cup Chopped Fresh Mint (Optional): Adds a refreshing, cool undertone that pairs beautifully with the lemon dressing.
• For the Lemon Vinaigrette:
  • 1/4 cup Extra Virgin Olive Oil: The rich, flavourful base of the dressing.
  • 3 Tablespoons Fresh Lemon Juice: Provides essential brightness and acidity; freshly squeezed is key.
  • 1 Tablespoon Dijon Mustard: Helps emulsify the dressing and adds a tangy depth.
  • 1 clove Garlic: Minced very finely or pressed, for a pungent kick.
  • 1/2 Teaspoon Honey or Maple Syrup (Optional): Balances the acidity with a touch of sweetness.
  • Salt and Black Pepper: To taste, for seasoning the dressing perfectly.

Instructions

Follow these steps carefully for a perfectly balanced and delicious Grilled Chicken and Quinoa Salad:

1. Prepare the Chicken: Pat the chicken breasts dry with paper towels. This helps the seasoning adhere better and promotes searing on the grill. In a small bowl, combine the 2 tablespoons olive oil, paprika, garlic powder, onion powder, dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Stir well to create a paste-like marinade. Rub this mixture evenly all over the chicken breasts, ensuring they are fully coated. Let the chicken sit at room temperature for about 15-20 minutes while you prepare the grill and quinoa (or refrigerate for longer marination, up to 4 hours, for deeper flavour). Bringing the chicken closer to room temperature before grilling helps it cook more evenly.
2. Cook the Quinoa: Thoroughly rinse the uncooked quinoa under cold running water using a fine-mesh sieve. This step is crucial to remove saponins, natural compounds that can give quinoa a bitter or soapy taste. Drain well. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 15 minutes, or until all the liquid has been absorbed and the quinoa is tender. You’ll know it’s done when the little “germ” or spiral separates slightly from the kernel. Remove the saucepan from the heat and let it stand, covered, for another 5 minutes. This allows the quinoa to steam and become fluffy. After resting, fluff the quinoa gently with a fork and spread it out on a large plate or baking sheet to cool down faster. Cooling prevents the residual heat from overcooking the vegetables when mixed.
3. Grill the Chicken: Preheat your grill (outdoor or indoor grill pan) to medium-high heat (around 400-450°F or 200-230°C). Clean the grill grates and lightly oil them to prevent sticking. Place the seasoned chicken breasts on the hot grill. Cook for 6-8 minutes per side, depending on the thickness of the breasts. Avoid moving the chicken too much initially to allow nice grill marks to form. The chicken is cooked through when the internal temperature reaches 165°F (74°C) in the thickest part, measured with an instant-read thermometer, and the juices run clear when pierced. Overcooking will result in dry chicken, so monitor it closely.
4. Rest and Chop the Chicken: Once cooked, transfer the grilled chicken breasts to a clean cutting board. Let the chicken rest for 5-10 minutes before slicing or dicing. Resting is vital; it allows the juices to redistribute throughout the meat, resulting in more tender and flavourful chicken. If you cut it immediately, the juices will run out, leaving the chicken dry. After resting, dice the chicken into bite-sized pieces (about 1/2 to 3/4 inch cubes).
5. Prepare the Vegetables and Herbs: While the quinoa cools and the chicken rests, prepare your vegetables and herbs. Finely dice the cucumber, red bell pepper, and red onion. Halve or quarter the cherry tomatoes. Chop the fresh parsley and mint (if using). Having all your components ready (“mise en place”) makes assembly smooth and easy. Ensure the dice is relatively uniform for a pleasant texture in every bite.
6. Make the Lemon Vinaigrette: In a small bowl or glass jar, whisk together the 1/4 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, Dijon mustard, minced garlic, and optional honey/maple syrup. Continue whisking until the dressing is well combined and slightly emulsified (thickened). Season generously with salt and freshly ground black pepper to taste. Taste and adjust seasoning if necessary – more lemon for brightness, more honey for sweetness, more salt/pepper for overall flavour enhancement.
7. Assemble the Salad: In a large salad bowl, combine the cooled, fluffed quinoa, diced grilled chicken, diced cucumber, cherry tomatoes, diced red bell pepper, diced red onion, chopped parsley, and chopped mint (if using). Ensure all components are relatively cool to prevent wilting or becoming mushy.
8. Dress and Toss: Pour about two-thirds of the lemon vinaigrette over the salad ingredients in the bowl. Gently toss everything together until well combined and evenly coated. Be careful not to overmix, which can break down the quinoa or vegetables. Taste the salad and add more dressing, salt, or pepper if needed, tossing again gently. You might not need all the dressing, depending on your preference.
9. Serve: Serve the Grilled Chicken and Quinoa Salad immediately, or cover and refrigerate for at least 30 minutes to allow the flavours to meld together even more beautifully. Chilling slightly enhances the refreshing quality of the salad, especially on a warm day.

Nutrition Facts

This salad is designed to be both delicious and nourishing. Here’s an approximate nutritional overview:

• Servings: This recipe typically yields 4 generous main course servings or 6 smaller side dish servings.
• Calories per Serving (approximate for 1 of 4 main servings): Around 550-650 calories, depending on the exact size of chicken breasts and amount of olive oil used.
• Protein Powerhouse: Each serving packs a significant amount of high-quality protein (approx. 40-50g), primarily from the grilled chicken and quinoa (a complete protein). Protein is essential for muscle repair, satiety, and overall body function.
• Rich in Fiber: Thanks to the quinoa, vegetables, and herbs, this salad is an excellent source of dietary fiber (approx. 8-12g per serving). Fiber aids digestion, helps regulate blood sugar levels, and contributes to feelings of fullness.
• Healthy Fats: The olive oil in the dressing and potentially from the chicken (depending on trimming) provides heart-healthy monounsaturated fats, which are beneficial for cardiovascular health.
• Vitamins and Minerals: Loaded with vitamins (like Vitamin C from bell peppers and tomatoes, B vitamins from quinoa) and minerals (iron and magnesium from quinoa, potassium from vegetables) essential for energy production and immune support.
• Complex Carbohydrates: Quinoa provides sustained energy release thanks to its complex carbohydrates, unlike the quick spike and crash from refined grains.

(Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes.)

Preparation Time

Making this vibrant salad involves a few steps, but it’s manageable for a weeknight or weekend meal:

• Preparation Time: Approximately 20-25 minutes (rinsing quinoa, chopping vegetables and herbs, mixing seasoning and dressing). This can be reduced if using pre-chopped vegetables.
• Cooking Time: Approximately 30-35 minutes (15-20 minutes for quinoa, 12-16 minutes for grilling chicken, plus 5-10 minutes resting time for both).
• Total Time: Approximately 55-60 minutes from start to finish. Multitasking (e.g., prepping veggies while quinoa cooks and chicken marinates) can streamline the process. The cooling time for quinoa adds slightly to the overall duration before assembly.

How to Serve

This Grilled Chicken and Quinoa Salad is incredibly versatile. Here are some delicious ways to serve it:

• As a Standalone Main Course:
  • Serve generous portions in individual bowls for a complete, satisfying, and healthy lunch or dinner.
  • Its balance of protein, carbs, and fats makes it a well-rounded meal on its own.
• For Meal Prep:
  • Divide the finished salad (or keep dressing separate) into airtight containers for easy grab-and-go lunches throughout the week. It holds up well in the refrigerator for 3-4 days.
  • Consider adding the dressing just before serving if prepping several days in advance to maintain maximum freshness and prevent sogginess.
• As a Side Dish:
  • Offer smaller portions alongside other grilled items at a barbecue, like grilled fish or vegetable skewers.
  • It complements soups or sandwiches beautifully.
• Potluck Perfect:
  • Make a large batch and bring it in a big bowl to gatherings, picnics, or potlucks. It’s always a crowd-pleaser due to its fresh flavours and colourful appearance.
• With Added Toppings:
  • Crumble some feta cheese or goat cheese over the top for a salty, creamy element.
  • Add a scoop of creamy avocado slices or cubes for extra healthy fats and richness.
  • Sprinkle toasted slivered almonds, pumpkin seeds (pepitas), or sunflower seeds for added crunch.
• Served on Greens:
  • Spoon the salad over a bed of fresh lettuce, spinach, arugula, or mixed greens for an even more substantial and veggie-packed meal.
• In Lettuce Cups:
  • For a lighter, low-carb variation, serve scoops of the chicken and quinoa mixture in crisp lettuce cups (like butter lettuce or romaine hearts).

Additional Tips

Enhance your Grilled Chicken and Quinoa Salad experience with these handy tips:

1. Marinate Chicken Longer: While 15-20 minutes works, letting the chicken marinate in the refrigerator for 1-4 hours allows the flavours to penetrate more deeply. Don’t marinate much longer if using acidic ingredients like lemon juice directly on the chicken (not in this specific marinade, but good to know).
2. Don’t Skip Rinsing Quinoa: Seriously, rinse it well! Use a fine-mesh sieve under cold water for at least 30 seconds, rubbing the grains gently with your fingers. This removes the natural coating called saponin, which can taste bitter or soapy.
3. Toast Your Quinoa: For an extra layer of nutty flavour, after rinsing and draining the quinoa, toast it in the dry saucepan over medium heat for 2-3 minutes, stirring constantly, until fragrant, before adding the liquid and cooking as directed.
4. Make Dressing Ahead: The lemon vinaigrette can be made up to 3-5 days in advance and stored in an airtight container (like a jar) in the refrigerator. Just shake or whisk well before using, as the oil and vinegar will separate. This saves time on the day of assembly.
5. Ingredient Swaps: Feel free to customize! Swap red bell pepper for yellow or orange. Use chickpeas or black beans for extra plant-based protein and fiber. Add corn (grilled alongside the chicken is great!), chopped celery for crunch, or Kalamata olives for a briny kick. Different herbs like cilantro or dill can also work.
6. Protein Variations: No grill? Pan-sear or bake the chicken instead. Leftover rotisserie chicken works in a pinch. You can also substitute grilled shrimp, salmon, or even crispy baked tofu or tempeh for a vegetarian/vegan option (adjust marinade accordingly).
7. Storage Smarts: Store leftover salad in an airtight container in the refrigerator for up to 3-4 days. The flavours often meld and taste even better the next day. If possible, store dressing separately and add just before serving to maintain the best texture, especially if planning to eat it over several days.
8. Achieve Perfect Grill Marks: Ensure your grill is sufficiently hot before adding the chicken. Place the chicken on the grates and don’t move it for the first few minutes. For crosshatch marks, rotate the chicken 45-90 degrees halfway through cooking on the first side, then flip and repeat (or just cook straight if preferred).

FAQ

Here are answers to some frequently asked questions about this Grilled Chicken and Quinoa Salad recipe:

1. Q: Can I use leftover cooked chicken instead of grilling fresh chicken?
   • A: Absolutely! Using leftover grilled, roasted, or rotisserie chicken is a fantastic time-saver. Simply dice the cooked chicken and add it to the salad during the assembly step (Step 7). Ensure it’s seasoned simply or complements the salad’s flavours. You’ll need about 2-3 cups of diced cooked chicken.
2. Q: How can I make this salad vegetarian or vegan?
   • A: Easily! For vegetarian, replace the chicken with grilled halloumi cheese, a can of rinsed and drained chickpeas, or baked tofu/tempeh. For vegan, use chickpeas, lentils, baked tofu/tempeh, or grilled mushrooms/zucchini, and ensure you use maple syrup (instead of honey) in the dressing if adding sweetener.
3. Q: How long will this salad last in the refrigerator?
   • A: When stored properly in an airtight container, the salad will typically last for 3-4 days in the refrigerator. The vegetables might soften slightly over time, but the flavours often meld beautifully. If possible, storing the dressing separately can help maintain optimal texture.
4. Q: Can I freeze this Grilled Chicken and Quinoa Salad?
   • A: It’s generally not recommended to freeze the assembled salad. Fresh vegetables like cucumber and tomatoes become watery and mushy upon thawing. The dressing can also separate strangely. However, you can cook and freeze the quinoa and grilled chicken separately for future use in this or other recipes.
5. Q: Is this recipe gluten-free?
   • A: Yes, this recipe is naturally gluten-free, provided your individual ingredients (like vegetable broth or spices) are certified gluten-free and have no hidden gluten-containing additives. Quinoa is a gluten-free grain.
6. Q: What are some other dressing ideas for this salad?
   • A: While the lemon vinaigrette is classic, you could try a balsamic vinaigrette, a creamy Greek yogurt dressing with dill, a zesty lime-cilantro dressing, or even a light peanut dressing for an Asian-inspired twist (you might adjust some veggies accordingly).
7. Q: Can I use a different grain instead of quinoa?
   • A: Certainly. Farro (contains gluten), barley (contains gluten), bulgur wheat (contains gluten), couscous (contains gluten), or even brown rice or cauliflower rice (for a lower-carb option) can be substituted for quinoa. Cooking times and liquid ratios will vary depending on the grain chosen, so follow package instructions. The texture and nutritional profile will also change.
8. Q: Can I assemble the salad ahead of time for a party?
   • A: Yes, you can assemble the salad (quinoa, chicken, veggies, herbs) a few hours ahead of time and keep it refrigerated. It’s best to add the dressing just before serving or within an hour of serving to prevent the ingredients from becoming soggy and to keep the herbs vibrant. Gently toss again right before putting it out for guests.

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