Summer days are for staying cool and eating well. You want a lunch that feels fresh but actually keeps you full. This high protein chicken salad bowl is the answer to your busy week. It is bright, crunchy, and incredibly satisfying for the whole family.
There is something so rewarding about a fridge full of healthy meals. You will feel so much better when lunch is already waiting for you. This recipe delivers a nutritious and delicious meal in every single bite. It is exactly what you need for a fresh start right now.
Why You’ll Love This Recipe
This recipe is a total game-changer for your healthy reset goals. It uses simple ingredients that you probably already have at home. You get a massive protein boost without any heavy or sluggish feelings. It is the perfect solution for busy summer meal prep sessions.
You will love how organized your fridge looks with these bowls. They are colorful and look just like a restaurant salad. The cost is much lower than buying a bowl at a cafe. It is a budget-friendly way to eat high-quality protein every day. Your body will thank you for the fresh greens and fiber.
Simple Cooking Method
Making this bowl is a breeze for any home cook. You simply season and sear the chicken until it is golden. While it rests, you chop your favorite fresh vegetables. The creamy dressing comes together in just one minute in a bowl. You can master this recipe even on a frantic Sunday afternoon.
The steps are straightforward and very easy to follow. You do not need any fancy kitchen equipment for this. A simple skillet and a cutting board are all you need. It is beginner-friendly and yields perfect results every single time. You will feel like a pro in your own kitchen.
Ingredients You’ll Need
This recipe uses fresh seasonal produce and pantry staples for the best flavor.
- 2 lbs boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp kosher salt
- 0.5 tsp cracked black pepper
- 1 tsp garlic powder
- 4 cups chopped lacinato kale
- 1 cup cooked white quinoa
- 1 cup cherry tomatoes, halved
- 1 English cucumber, sliced
- 0.5 red onion, thinly sliced
- 0.5 cup non-fat plain Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp fresh dill, chopped
Step-by-Step Instructions
- Season the chicken breasts thoroughly with salt, black pepper, and garlic powder on both sides.
- Heat olive oil in a heavy skillet over medium-high heat and sear chicken for 7 minutes per side.
- Ensure the internal temperature reaches 165 degrees Fahrenheit before removing from the heat.
- Transfer the chicken to a cutting board and allow it to rest for 5 minutes before slicing.
- Slice the rested chicken into half-inch strips for easy eating.
- In a small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, and chopped dill.
- Divide the chopped kale, cooked quinoa, cherry tomatoes, cucumber, and red onion into four containers.
- Place a portion of the sliced chicken on top of each vegetable base.
- Store the dressing in separate 2-ounce containers to keep everything crisp and fresh.
Best Ways to Enjoy It
These bowls are best enjoyed cold or at room temperature. You can eat them straight from the container at your desk. Pair your bowl with a sparkling water and a fresh lime. It makes for a refreshing summer lunch that feels very special.
Set a nice place at the table even for a quick meal. Add a sprinkle of extra herbs if you have them handy. This high protein chicken salad bowl is great for outdoor picnics too. Your coworkers will definitely ask you for this delicious recipe. It is a satisfying way to fuel your busy afternoon.
How to Store Leftovers
Store the chicken and veggies in airtight containers for four days. Keep the dressing in its own small jar or container. This prevents the kale from getting soft or soggy over time. You want that crunch to stay perfect until the very last bite.
Reheat the chicken slightly if you prefer it warm before serving. Most people enjoy this salad completely cold during the hot summer months. It is a reliable make-ahead meal for your busiest work weeks. Everything stays fresh and delicious in the refrigerator for days. It makes your mornings so much smoother and calmer.
Tips for Best Results
- Don’t skip resting the chicken for five full minutes.
- Resting the meat keeps it tender and juicy for days.
- Use a sharp knife for very thin red onion slices.
- Massage the kale with a little lemon for extra tenderness.
- Always keep the dressing separate until you are ready to eat.
- This is a great way to use up leftover cooked quinoa.
- Choose firm cherry tomatoes so they stay fresh in the fridge.
- Add a squeeze of fresh lemon right before serving for brightness.
Ways to Switch It Up
- Swap the quinoa for brown rice or even farro.
- Add some crumbled feta cheese for a salty, creamy kick.
- Try using grilled shrimp instead of chicken for a change.
- Use baby spinach if you are not a fan of kale.
- Add a pinch of dried chili flakes for a little heat.
Common Questions
Can I use rotisserie chicken for this?
Yes, that is a fantastic time-saver for very busy days. Just shred the meat and add it to your prepped bowls. It makes this high protein chicken salad bowl even faster to assemble.
Is this recipe gluten-free?
Yes, it is naturally gluten-free as long as your mustard is certified. Quinoa is a nutritious gluten-free grain that provides great texture. It is a safe and healthy choice for many diets.
I hope this simple meal prep idea brings some peace to your busy week. There is nothing like knowing a healthy, delicious lunch is waiting for you in the fridge. Enjoy every fresh and crunchy bite this summer!
— Katie Wood
Ingredients
- 2 lbs boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp kosher salt
- 0.5 tsp cracked black pepper
- 1 tsp garlic powder
- 4 cups chopped lacinato kale
- 1 cup cooked white quinoa
- 1 cup cherry tomatoes, halved
- 1 English cucumber , sliced
- 0.5 red onion , thinly sliced
- 0.5 cup non -fat plain Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp fresh dill, chopped
Instructions
- Season the chicken breasts thoroughly with salt, black pepper, and garlic powder on both sides.
- Heat olive oil in a heavy skillet over medium-high heat and sear chicken for 7 minutes per side or until the internal temperature reaches 165 degrees Fahrenheit.
- Transfer the chicken to a cutting board and allow it to rest for 5 minutes before slicing into half-inch strips.
- In a small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, and chopped dill to create the dressing.
- Divide the chopped kale, cooked quinoa, cherry tomatoes, cucumber, and red onion equally into four meal prep containers.
- Place a portion of the sliced chicken on top of each vegetable base.
- Store the dressing in separate 2-ounce containers to prevent the salad from becoming soggy during refrigeration.
