Chicken Quinoa Bowl (High-Protein Meal Prep)

Another day, another sad desk lunch? Not anymore. This bold Chicken Quinoa Bowl is a flavor-and-texture bomb built to keep you full and focused for hours—no weird ingredients, no afternoon crash. It comes together in about 20 minutes and packs lean protein, smart carbs, and healthy fats in every bite. For more packable ideas, peek at our school lunch ideas .

Why You’ll Love It

Serious staying power: Chicken + quinoa + avocado = high-protein lunch bowl with steady energy.
Fast meal prep: Cook once, eat well for days—no sad salads, no soggy sandwiches.
Crunch + creaminess: Juicy tomatoes, crisp cucumber, punchy red onion, creamy avocado, salty feta.
Customizable: Turn it Mediterranean, Tex-Mex, or veggie with simple swaps (ideas below).

Ingredients

Simple, whole ingredients. US measures throughout. This makes about 4 meal-prep bowls.

1 lb boneless, skinless chicken breast
2 cups quinoa, uncooked (rinse if needed)
1 large avocado, cubed
1 pint cherry tomatoes, halved
1 English cucumber, diced
1/2 red onion, finely diced
5 oz feta cheese, crumbled
3 tbsp olive oil, divided
2 tbsp lemon juice (plus more to taste)
1 tsp dried oregano
Kosher salt and black pepper, to taste

Instructions

Cook the quinoa: Use a 2:1 water-to-quinoa ratio (4 cups water to 2 cups quinoa). Bring to a boil, reduce to low, cover, and cook until tender, about 15 minutes. Rest 5 minutes, then fluff with a fork and cool.
Cook the chicken: Dice chicken into bite-size pieces. Season with salt, pepper, and oregano. Heat 1 tbsp olive oil in a skillet over medium-high; cook 6–8 minutes until no longer pink. Set aside to cool. Shortcut option: crockpot shredded chicken .
Chop the veg: Halve tomatoes; dice cucumber and red onion; cube avocado (toss with a little lemon juice to slow browning).
Make the vinaigrette: Whisk 2 tbsp olive oil, lemon juice, a pinch of salt, and pepper. For a creamy twist, try a drizzle of this zesty avocado lime ranch .
Toss and build: In a large bowl, combine cooled quinoa, chicken, tomatoes, cucumber, and red onion. Add dressing and toss. Gently fold in avocado and feta last so they stay chunky.
Pack it up: Divide into 4 airtight containers. Add extra lemon wedges for brightening at the desk.

Tips & Variations

Season smart: If you like a herby vibe, add 1 tsp dried oregano to the quinoa while it steams. For a punchier profile, dust warm chicken with a little chicken taco seasoning .
Texture matters: Cool the quinoa before mixing so the veggies stay crisp and the feta doesn’t melt.
Protein boost: Double the chicken or add a can of chickpeas for extra staying power.
Use what you have: Bell pepper, spinach, or roasted sweet potato are A+ add-ins.

Substitutions

Vegetarian: Swap chicken for 2 cans (15 oz each) chickpeas, rinsed and drained.
Grain swap: Try brown rice, couscous, or farro (cook per package). Leftover rotisserie meat also works—see leftover rotisserie chicken ideas .
Dairy-free: Skip the feta or use a plant-based crumble.
Dressing swap: Red wine vinaigrette or a spoon of pesto thinned with lemon juice changes the vibe fast.

Serving Suggestions

Keep it cold for a crisp, refreshing bowl, or warm the chicken and quinoa and add cool veg after. Pair with a simple sip like our quick carrot juice for a bright boost.

Extra toppings: Fresh dill or parsley, olives, toasted almonds, or a sprinkle of chili flakes.
Pack smart: Keep the dressing on the side if you’re prepping more than 2 days ahead.

Storage & Reheating

Fridge: Store airtight up to 4 days. The avocado may brown a bit—lemon helps and it’s still fine to eat.
Do not freeze: Fresh veg and quinoa will turn watery after thawing.
Reheat option: If you prefer it warm, heat chicken and quinoa only, then add cold veg and feta.

FAQs

Can I make this vegan?

Absolutely. Use chickpeas instead of chicken and skip the feta (or choose a plant-based option). The quinoa-veg base is naturally vegan.

How do I keep avocado from browning?

Toss the cubes with lemon juice and store in airtight containers. You can also pack avocado separately and add right before eating.

Is this gluten-free?

Yes—everything here is naturally gluten-free. As always, double-check labels on spice blends or substitutions.

Can I eat it hot?

You can, but it shines as a cold lunch bowl. If heating, keep avocado and fresh veg cool to avoid limp textures.

More to Try

Italian pasta salad for a bright, make-ahead side
creamy roasted tomato basil soup for a cozy pairing
crispy baked salmon when you want a fast protein dinner
easy apple crisp with oats to finish on a sweet note
overnight oats for grab-and-go breakfast

Conclusion

This Chicken Quinoa Bowl is more than lunch—it’s reliable fuel for busy days. With juicy chicken, fluffy quinoa, crunchy veg, and a lemony vinaigrette, you get a satisfying bowl that tastes fresh all week. Prep it once, win your afternoons.