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Mediterranean Quinoa Bowl for Natural Weight Loss, vibrant and healthy with grilled chicken and fresh vegetables.

Mediterranean Quinoa Bowl for Natural Weight Loss


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  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Diet: High-Protein, Gluten-Free, Mediterranean

Description

A vibrant, satisfying, and nutrient-dense quinoa bowl packed with lean protein, fresh vegetables, and healthy fats, designed to support natural weight loss and sustained energy.


Ingredients

Scale

1 cup dry quinoa, rinsed
2 cups vegetable broth or water
2 boneless, skinless chicken breasts (about 1 lb total)
1 tbsp olive oil (for chicken)
1 tsp dried oregano
1/2 tsp garlic powder
Salt and black pepper to taste
1 large cucumber, diced
1 pint cherry tomatoes, halved
1/2 red onion, thinly sliced
1 large bell pepper (any color), diced
1/2 cup Kalamata olives, pitted and halved
1/4 cup chopped fresh parsley
1/4 cup crumbled feta cheese (optional)
1 avocado, diced (optional)
For the Lemon-Herb Dressing:
1/4 cup extra virgin olive oil
2 tbsp fresh lemon juice
1 tbsp red wine vinegar
1 tsp Dijon mustard
1 clove garlic, minced
1/2 tsp dried oregano
Salt and pepper to taste


Instructions

Step 1: Cook the Quinoa. Combine rinsed quinoa and vegetable broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
Step 2: Prepare the Chicken. Pat chicken breasts dry. Rub with 1 tbsp olive oil, oregano, garlic powder, salt, and pepper. Grill or pan-sear chicken over medium-high heat for 6-8 minutes per side, or until cooked through (internal temperature 165°F/74°C). Let rest for 5 minutes, then slice or dice.
Step 3: Make the Dressing. In a small bowl, whisk together extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper until well combined.
Step 4: Assemble the Bowls. Divide the cooked quinoa among 4 serving bowls. Arrange sliced chicken, diced cucumber, cherry tomatoes, red onion, bell pepper, and Kalamata olives over the quinoa.
Step 5: Garnish and Serve. Drizzle generously with the lemon-herb dressing. Top with fresh parsley, crumbled feta, and diced avocado (if using). Serve immediately.

Notes

For a vegetarian version, substitute chicken with chickpeas or lentils. This recipe is excellent for meal prepping; store components separately and assemble when ready to eat.

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Method: Grilling, Assembling
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: 450 kcal
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 20g
  • Saturated Fat: 4g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 9g
  • Protein: 30g
  • Cholesterol: 70mg
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