Grilled Chicken and Quinoa Recipe

Of all the recipes that have become staples in my household, this Grilled Chicken and Quinoa bowl holds a special place. It started as an experiment, a desperate attempt to find a weeknight meal that was both incredibly healthy and satisfying enough to quell the “what’s for dinner?” chorus without resorting to takeout. The first time I made it, I was nervous. Would the kids turn their noses up at the quinoa? Would my husband find it too “light”? To my absolute delight, the plates were cleaned. The smoky char of the perfectly grilled chicken, bursting with zesty lemon and herbs, paired with the fluffy, nutty quinoa and crisp vegetables was an instant home run. It has since become our go-to for everything from quick Tuesday night dinners to a healthy, impressive dish to serve guests at a summer barbecue. It’s more than just a recipe; it’s a template for a delicious, balanced life, proving that you never have to sacrifice flavor for nutrition.

The Ultimate Grilled Chicken and Quinoa Recipe

This recipe is designed for maximum flavor and simplicity. We’ll be creating a vibrant lemon-herb marinade for the chicken that infuses it with moisture and taste, and we’ll walk through the steps to get perfectly fluffy quinoa every single time.

Ingredients

This recipe is broken down into three main components: the lemon-herb grilled chicken, the fluffy quinoa, and the fresh vegetable assembly.

For the Lemon-Herb Grilled Chicken:

• Boneless, Skinless Chicken Breasts: 4 medium-sized (about 1.5 lbs or 680g), pounded to an even thickness of about ¾-inch. Pounding the chicken is a crucial step for even cooking.
• Extra Virgin Olive Oil: ¼ cup (60 ml). This is the base of our marinade, providing healthy fats and ensuring the chicken doesn’t stick to the grill.
• Fresh Lemon Juice: ¼ cup (60 ml), from about 2 medium lemons. The acid in the lemon juice tenderizes the chicken beautifully.
• Lemon Zest: 1 tablespoon, from one of the lemons. The zest contains essential oils that provide a powerful, bright lemon flavor without the sourness.
• Minced Garlic: 3 cloves (about 1 tablespoon). Use fresh garlic for the best, most pungent flavor.
• Dried Oregano: 2 teaspoons. A classic Mediterranean herb that pairs perfectly with lemon and chicken.
• Fresh Parsley: 2 tablespoons, finely chopped. Adds a fresh, clean, and slightly peppery note.
• Smoked Paprika: 1 teaspoon. This adds a subtle smoky depth that complements the char from the grill.
• Sea Salt: 1 teaspoon, or to taste.
• Black Pepper: ½ teaspoon, freshly ground.

For the Fluffy Quinoa:

• Uncooked Quinoa: 1 cup (about 170g). You can use white, red, or tri-color quinoa.
• Water or Low-Sodium Chicken Broth: 2 cups (475 ml). Using broth instead of water is a simple trick to infuse the quinoa with a savory flavor from the inside out.
• Extra Virgin Olive Oil: 1 teaspoon. Helps prevent sticking and adds a little richness.
• Sea Salt: ½ teaspoon.

For Assembly & Garnish (Optional but Recommended):

• Cherry Tomatoes: 1 cup, halved.
• Cucumber: 1 medium, diced.
• Red Onion: ¼ cup, thinly sliced.
• Feta Cheese: ½ cup, crumbled.
• Fresh Mint or Parsley: For garnish.

Instructions

Follow these detailed steps to create a perfect meal. We’ll prepare the components in an order that maximizes efficiency in the kitchen.

Step 1: Prepare and Marinate the Chicken

1. Prepare the Chicken Breasts: Place the chicken breasts between two pieces of plastic wrap or in a large zip-top bag. Using a meat mallet or a heavy rolling pin, gently pound the chicken until it is an even thickness of about ¾-inch. This is the single most important step for ensuring the chicken grills evenly and stays juicy. Thicker parts take longer to cook, often resulting in the thinner parts becoming dry.
2. Create the Marinade: In a medium-sized bowl, whisk together the ¼ cup of olive oil, fresh lemon juice, lemon zest, minced garlic, dried oregano, chopped parsley, smoked paprika, 1 teaspoon of sea salt, and ½ teaspoon of black pepper. Mix until everything is well combined.
3. Marinate the Chicken: Place the pounded chicken breasts in a large zip-top bag or a shallow glass dish. Pour the marinade over the chicken, ensuring every piece is fully coated. Seal the bag (removing as much air as possible) or cover the dish. Let the chicken marinate in the refrigerator for at least 30 minutes. For best results, marinate for 2-4 hours. Do not marinate for more than 6-8 hours, as the acidity from the lemon juice can start to break down the chicken’s texture, making it mushy.

Step 2: Cook the Quinoa

1. Rinse the Quinoa: This is a non-negotiable step! Place the 1 cup of uncooked quinoa in a fine-mesh sieve. Rinse it thoroughly under cold running water for about a minute, swishing it around with your fingers. This removes the natural coating called saponin, which can give the quinoa a bitter or soapy taste.
2. Toast the Quinoa (Optional but Recommended): Heat 1 teaspoon of olive oil in a medium saucepan over medium heat. Add the rinsed and drained quinoa to the pot. Toast for 1-2 minutes, stirring constantly, until the quinoa is fragrant and makes a slight popping sound. This step enhances its natural nutty flavor.
3. Cook: Pour in the 2 cups of water or chicken broth and the ½ teaspoon of salt. Bring the liquid to a rolling boil.
4. Simmer: Once boiling, immediately reduce the heat to the lowest setting, cover the saucepan with a tight-fitting lid, and let it simmer for 15 minutes. It’s important not to lift the lid during this time, as the steam is essential for cooking the grains.
5. Rest and Fluff: After 15 minutes, remove the saucepan from the heat but leave the lid on. Let it stand, covered, for an additional 5 minutes. This allows the quinoa to absorb any remaining moisture and finish steaming. After 5 minutes, remove the lid and use a fork to gently fluff the quinoa. You’ll know it’s perfectly cooked when the grains are tender and the tiny “germ” ring has separated from the seed.

Step 3: Grill the Chicken

1. Preheat the Grill: Preheat your outdoor grill or indoor grill pan to medium-high heat (around 400-450°F or 200-230°C). Clean the grates well and lightly oil them with a paper towel dipped in a high-smoke-point oil (like canola or avocado oil) to prevent the chicken from sticking.
2. Grill the Chicken: Remove the chicken from the marinade and let any excess drip off. Place the chicken breasts on the hot grill. Cook for 5-7 minutes per side. The exact time will depend on the thickness of your chicken. Avoid the temptation to press down on the chicken with a spatula, as this squeezes out the juices.
3. Check for Doneness: The most reliable way to check for doneness is with an instant-read meat thermometer. The chicken is cooked through and safe to eat when the internal temperature in the thickest part reaches 165°F (74°C). The juices should also run clear if pierced.
4. Rest the Chicken: This step is just as important as cooking! Once cooked, transfer the grilled chicken to a clean cutting board. Let it rest for 5-10 minutes before slicing. This allows the juices to redistribute throughout the meat, resulting in a much more tender and flavorful piece of chicken. If you slice it immediately, all those delicious juices will run out onto the cutting board.

Step 4: Assemble the Bowls

1. Slice the Chicken: After resting, slice the chicken against the grain into ½-inch thick strips.
2. Build Your Bowl: Divide the fluffed quinoa among four bowls. Top with the sliced grilled chicken.
3. Add Vegetables and Garnish: Arrange the halved cherry tomatoes, diced cucumber, and sliced red onion around the chicken. Sprinkle with crumbled feta cheese and a final garnish of fresh parsley or mint. Serve immediately.

Nutrition Facts

• Servings: 4
• Calories Per Serving: Approximately 550-600 kcal

Disclaimer: The nutritional information provided is an estimate and can vary based on the specific ingredients and quantities used. This calculation assumes 1.5 lbs of chicken is divided among 4 servings and includes the quinoa, marinade, and suggested vegetables.

This meal is a nutritional powerhouse. The chicken provides a substantial amount of lean protein, essential for muscle repair and satiety. Quinoa is a complete protein, meaning it contains all nine essential amino acids, and it’s also rich in fiber, which aids in digestion and helps keep you feeling full longer. The olive oil offers heart-healthy monounsaturated fats, and the fresh vegetables contribute essential vitamins, minerals, and antioxidants.

Preparation Time

• Prep Time: 15 minutes (plus marinating time)
• Cook Time: 25 minutes
• Total Time: 40 minutes (not including marinating time of 30 minutes to 4 hours)

This timing makes it an ideal recipe for a weeknight. You can prepare the marinade and get the chicken soaking in the morning or the night before. When you get home, all you need to do is cook the quinoa and grill the chicken, and dinner is ready in under 30 minutes.

How to Serve

This Grilled Chicken and Quinoa recipe is fantastic as described, but its true beauty lies in its versatility. You can customize it to suit any palate or occasion. Here are several ways to serve and elevate this dish:

• The Classic Bowl:
  • Serve exactly as the recipe directs.
  • Drizzle with a little extra-virgin olive oil and a squeeze of fresh lemon juice just before serving to brighten all the flavors.
• The Mediterranean Power Bowl:
  • Add a handful of Kalamata olives for a briny punch.
  • Include a scoop of hummus or a dollop of tzatziki sauce on the side for dipping or drizzling.
  • Toss in some chopped artichoke hearts and roasted red peppers for extra vegetable goodness.
• The Southwest Fusion Bowl:
  • Swap the feta cheese for a cotija or pepper jack cheese.
  • Add a scoop of black beans and corn salsa.
  • Top with sliced avocado or a dollop of guacamole.
  • Garnish with fresh cilantro instead of parsley and serve with a lime wedge.
• As a Warm Salad:
  • Prepare the chicken and quinoa as directed.
  • Toss the warm quinoa with a large bowl of fresh arugula or spinach. The heat will slightly wilt the greens.
  • Add all the other vegetables and the sliced chicken on top.
  • Drizzle with a simple lemon vinaigrette instead of just olive oil.
• For Meal Prep:
  • Cook a large batch of the chicken and quinoa at the beginning of the week.
  • Store the quinoa, sliced chicken, and chopped vegetables in separate airtight containers in the refrigerator.
  • Assemble your bowl just before eating to keep the vegetables crisp and fresh. This makes for an incredibly fast, healthy, and satisfying lunch.

Additional Tips for Culinary Perfection

1. Don’t Over-Marinate with Citrus: While marinating is great for flavor, the acid in lemon juice can “cook” the chicken through a process called denaturation. If left for too long (over 8 hours), the texture of the chicken can become tough and rubbery on the outside. For this recipe, 2-4 hours is the sweet spot for maximum flavor without compromising texture.
2. Bring Chicken to Room Temperature Before Grilling: For more even cooking, take the marinating chicken out of the refrigerator about 20-30 minutes before you plan to grill it. Placing ice-cold chicken on a hot grill can cause it to cook unevenly, potentially leading to a dry exterior before the interior is fully cooked.
3. Master Your Grill Heat: The key to great grill marks and a juicy interior is a properly preheated grill. Don’t rush this step. Medium-high heat allows the outside to sear and develop a beautiful crust while giving the inside enough time to cook through without burning. If your chicken is browning too quickly, move it to a cooler part of the grill to finish cooking with indirect heat.
4. Boost Your Quinoa Flavor: Cooking quinoa in chicken or vegetable broth is a game-changer. For even more flavor, try adding a bay leaf, a smashed garlic clove, or a sprig of thyme to the cooking liquid. Be sure to remove these aromatics before fluffing and serving.
5. Don’t Crowd the Grill (or Pan): Whether you’re using an outdoor grill or an indoor grill pan, make sure there is enough space between the chicken breasts. If they are too close together, they will steam instead of sear, and you won’t develop that delicious, caramelized crust that makes grilled chicken so irresistible. Cook in batches if necessary.

Frequently Asked Questions (FAQ)

Q1: Can I use chicken thighs instead of breasts?
A: Absolutely! Chicken thighs are a fantastic alternative. They have a higher fat content, which makes them naturally more flavorful and forgiving, as they are less prone to drying out. Use boneless, skinless chicken thighs and grill them for about 6-8 minutes per side. Since they can vary more in thickness, always rely on a meat thermometer to ensure they reach an internal temperature of 165°F (74°C).

Q2: What if I don’t have a grill? Can I make this on the stovetop or in the oven?
A: Yes, you can easily adapt this recipe.

• For the Stovetop: Use a heavy-bottomed skillet (cast iron is ideal) over medium-high heat. Add a tablespoon of oil. Once the oil is shimmering, add the marinated chicken. Cook for 5-7 minutes per side, until golden brown and cooked through to 165°F (74°C).
• For the Oven: Preheat your oven to 425°F (220°C). Place the marinated chicken breasts in a single layer on a baking sheet lined with parchment paper. Bake for 18-22 minutes, or until the internal temperature reaches 165°F (74°C). For better color, you can broil them for the last 1-2 minutes of cooking.

Q3: How do I store and reheat leftovers?
A: Leftovers from this meal are fantastic! For best results, store the components separately in airtight containers in the refrigerator. The quinoa, chicken, and vegetables will stay fresh for up to 4 days. To reheat, you can microwave the chicken and quinoa together in 30-second intervals until warmed through. Alternatively, you can warm them in a skillet over medium-low heat with a splash of water or broth to prevent them from drying out. Add the fresh vegetables after reheating to maintain their crunch.

Q4: Is this recipe gluten-free?
A: Yes, this recipe is naturally gluten-free. Quinoa is a gluten-free seed, and all other ingredients listed (chicken, olive oil, lemon, herbs, and vegetables) do not contain gluten. As always, if you have a severe allergy or celiac disease, double-check the labels of your ingredients, particularly any store-bought broth, to ensure there is no cross-contamination or hidden gluten.

Q5: Can I substitute quinoa with another grain?
A: Of course! This recipe is highly adaptable. If you’re not a fan of quinoa or just want to switch things up, several other grains work beautifully:

• Brown Rice: A classic, hearty option. It will take longer to cook (about 40-45 minutes).
• Farro: This ancient grain has a delightful chewy texture and nutty flavor that pairs wonderfully with the grilled chicken.
• Couscous: For a super-fast alternative, pearl or Israeli couscous is a great choice. It cooks in about 10 minutes.
• Barley: A chewy and nutritious grain, though it takes about an hour to cook.
  Just be sure to cook your chosen grain according to its package directions.