Name: Grilled Chicken and Quinoa Salad Recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Cuisine: American
Ingredients: 16 oz chicken cutlets; 1 clove garlic; 1 tbsp rosemary or oregano; 1½ lemon; ½ cup uncooked quinoa; ¾ cup water; ¼ cup red onion; ¼ cup kalamata olives; 1 tbsp extra virgin olive oil; 2 cups English cucumber; 1 cup cherry tomatoes; ⅓ cup feta; kosher salt and fresh pepper

This delightful grilled chicken and quinoa salad combines juicy, seasoned chicken with a medley of fresh vegetables and tangy feta. It's a wholesome and satisfying meal that's perfect for any season, providing a great balance of protein, fiber, and flavor.

grilled mediterranean chicken and quinoa salad recipe

Photos of Grilled Chicken and Quinoa Salad Recipe

Some ingredients you might not have at home include quinoa, kalamata olives, and feta. Quinoa is a nutty-flavored grain often found in the health food aisle. Kalamata olives are savory, brine-cured olives typically located in the condiment section. Feta is a crumbly and tangy cheese, usually found in the dairy section or a dedicated cheese aisle.

Ingredients For Grilled Chicken And Quinoa Salad

Chicken cutlets: Thinly sliced boneless, skinless chicken breasts that are perfect for quick grilling.

Garlic: Fresh garlic cloves to add aromatic depth and flavor to the chicken.

Rosemary: A fragrant herb that infuses the chicken with earthy notes. Alternatively, oregano can be used.

Lemon: Fresh lemon juice adds a zesty punch to the marinade and the final salad.

Quinoa: A protein-rich grain that serves as the base of the salad.

Red onion: Provides a sharp, spicy contrast to the other sweet and savory elements of the salad.

Kalamata olives: Adds a salty, briny flavor to the salad.

Extra virgin olive oil: Used for marinating the chicken and dressing the salad.

English cucumber: A refreshing, crunchy component that adds texture to the salad.

Cherry tomatoes: Small, sweet tomatoes that add a juicy burst of flavor.

Feta: A crumbly, tangy cheese that complements the other ingredients.

Kosher salt: Enhances the flavors of the ingredients.

Fresh pepper: Adds a subtle heat and complexity to the dish.

One reader, Borden Guillory says:

This grilled chicken and quinoa salad recipe is a delightful blend of flavors and textures. The juicy chicken pairs perfectly with the fresh veggies and tangy feta. It's a healthy, satisfying meal that's easy to prepare and perfect for any occasion. Highly recommend!

Borden Guillory

Techniques Required for Making Grilled Chicken and Quinoa Salad

How to rinse quinoa: Use your hands to ensure all the saponins are removed by rinsing for about 2 minutes. How to cook quinoa: Fill a medium pot with water, add quinoa and salt to taste, bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and keep covered for an additional 5 minutes, then fluff with a fork. How to season chicken: Season both sides of the chicken with salt, pepper, garlic, and rosemary. Drizzle with lemon juice and olive oil, then pat into the meat with fingertips. How to preheat and prepare the grill: Preheat the grill on high heat, clean the grates, and oil them to prevent sticking. Alternatively, use a grill pan indoors sprayed with oil. How to grill chicken: Arrange the chicken on the grill and cook for 1 to 2 minutes per side until cooked and firm. Transfer to a cutting board and slice into 1-inch pieces. How to dice vegetables: Dice the red onion, cucumber, and cherry tomatoes while the quinoa cools. How to assemble the salad: Add the diced vegetables, olives, lemon juice, olive oil, grilled chicken, feta, salt, and pepper to the cooled quinoa and toss well. Adjust seasoning as needed.

How To Make Grilled Chicken and Quinoa Salad

Enjoy a filling meal with this quinoa salad tossed with Mediterranean-style grilled chicken, tomatoes, cucumbers, and a squeeze of lemon juice.

Preparation: 15 minutes

Cooking: 20 minutes

Total: 35 minutes

Serves:

Ingredients

16ozchicken cutlets,skinless thin sliced
1clovegarlic,minced
1tbsprosemary or oregano,chopped fresh
1½lemon,juiced, divided
½cupuncooked quinoa
¾cupwater
¼cupred onion,diced
¼cupkalamata olives,pitted and sliced
1tbspextra virgin olive oil,plus 1 tsp
2cupsEnglish cucumber,peeled and diced from
1cupcherry tomatoes,quartered
⅓cupfeta,crumbled
kosher salt and fresh pepper,to taste

Instructions

Rinse quinoa for about 2 minutes using hands to make sure all the saponins are removed.
Fill a medium pot with water, add quinoa and salt to taste, and bring to a boil. When the water boils, reduce heat to low and cover. Simmer covered for 15 minutes.
Remove from heat and keep covered an additional 5 minutes without lifting the lid, then fluff with a fork and set aside in a large mixing bowl to cool.
Meanwhile, season chicken on both sides with salt and pepper, garlic, and rosemary.
Drizzle both sides with the lemon juice and 1 teaspoon olive oil, then pat into the meat with fingertips. Refrigerate for 20 minutes while preparing the grill.
Preheat the grill on high heat, clean the grates and oil them to prevent sticking (or use a grill pan indoors sprayed with oil).
Arrange the chicken on the grill and cook for 1 to 2 minutes per side until cooked and firm. Transfer the chicken to a cutting board, then slice into 1-inch pieces.
While the quinoa cools, dice all the vegetables.
To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber, and tomatoes to the cooled quinoa, and squeeze the lemon over it.
Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt, and pepper to taste and toss well.
Taste for salt and adjust as needed, add more lemon juice if desired.

Nutrition

Calories: 250.60kcal
Fat: 12.66g
Saturated Fat: 3.79g
Trans Fat: 0.08g
Monounsaturated Fat: 5.61g
Polyunsaturated Fat: 2.34g
Carbohydrates: 14.80g
Fiber: 2.43g
Sugar: 2.34g
Protein: 19.82g
Cholesterol: 55.80mg
Sodium: 516.31mg
Calcium: 80.62mg
Potassium: 414.34mg
Iron: 1.83mg
Vitamin A: 44.54µg
Vitamin C: 13.41mg

Helpful Technique Tip for Grilled Chicken and Quinoa Salad Recipe

When grilling chicken, make sure to preheat the grill to high heat and clean the grates thoroughly. Oiling the grates helps prevent sticking and ensures even cooking. For extra flavor, allow the chicken to marinate in the lemon juice and olive oil mixture for at least 20 minutes. This not only enhances the taste but also helps to tenderize the meat.

Time-Saving Tips for Preparing This Salad Recipe

Marinate in advance: Prepare the chicken marinade the night before to save time on the day of cooking.

Batch cook quinoa: Cook a larger batch of quinoa and store it in the fridge for up to a week to use in multiple recipes.

Pre-chop vegetables: Dice the cucumber, cherry tomatoes, and red onion ahead of time and store them in airtight containers.

Use pre-cooked chicken: Substitute with store-bought rotisserie chicken to skip the grilling step.

One-pot quinoa: Cook the quinoa in a rice cooker to free up your stove and save time.

Substitute Ingredients For Grilled Chicken and Quinoa Salad Recipe

chicken cutlets - Substitute with tofu: Tofu is a great plant-based protein that can be grilled and seasoned similarly to chicken.
garlic - Substitute with shallots: Shallots provide a milder, sweeter flavor that can complement the other ingredients well.
rosemary - Substitute with thyme: Thyme has a similar earthy flavor that pairs well with grilled proteins.
lemon - Substitute with lime: Lime offers a similar acidity and citrus flavor that can brighten up the salad.
quinoa - Substitute with farro: Farro has a nutty flavor and chewy texture that works well in salads.
water - Substitute with vegetable broth: Vegetable broth adds more flavor to the quinoa as it cooks.
red onion - Substitute with green onions: Green onions provide a milder onion flavor and a bit of color.
kalamata olives - Substitute with black olives: Black olives have a similar briny flavor and can be more readily available.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a good alternative for dressings and grilling.
english cucumber - Substitute with zucchini: Zucchini has a similar texture and can be eaten raw in salads.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes are similar in size and flavor to cherry tomatoes.
feta - Substitute with goat cheese: Goat cheese has a tangy flavor and creamy texture that works well in salads.
kosher salt - Substitute with sea salt: Sea salt has a similar texture and flavor profile.
fresh pepper - Substitute with white pepper: White pepper provides a similar heat but with a slightly different flavor profile.

Presentation Tips for a Stunning Grilled Chicken and Quinoa Salad

Serve smaller portion sizes: Arrange the grilled chicken and quinoa salad in a compact, elegant portion on a pristine white plate to highlight the vibrant colors and textures.
Use decoration: Garnish the plate with a few sprigs of fresh rosemary or oregano and a thin slice of lemon to add a touch of sophistication and a pop of color.
Layer the ingredients: Create a base layer with the quinoa mixture, then artfully place the grilled chicken slices on top. This adds height and visual interest to the dish.
Highlight the vegetables: Arrange the diced cucumber, cherry tomatoes, and red onion around the plate in a visually appealing pattern to showcase their freshness and color.
Drizzle with olive oil: Finish with a light drizzle of extra virgin olive oil over the entire dish to add a glossy finish and enhance the flavors.
Add a touch of feta: Crumble the feta cheese over the top, allowing it to cascade naturally over the chicken and quinoa, adding a creamy texture and a burst of flavor.
Season to perfection: Ensure the dish is perfectly seasoned with kosher salt and freshly ground pepper, adjusting as needed to bring out the best in each ingredient.
Use a clean plate: Present the dish on a spotless, well-polished plate to maintain a high level of professionalism and attention to detail.
Balance the elements: Ensure that each bite offers a balanced mix of quinoa, chicken, and vegetables, providing a harmonious blend of flavors and textures.
Serve immediately: Present the dish promptly to ensure that the grilled chicken remains warm and the quinoa salad retains its freshness and vibrancy.

Essential Kitchen Tools for Making a Delicious Salad

Medium pot: Used to cook the quinoa by boiling it in water.
Fork: Utilized to fluff the cooked quinoa after it has rested.
Large mixing bowl: Holds the cooled quinoa and other salad ingredients for mixing.
Cutting board: Provides a surface to slice the grilled chicken and dice the vegetables.
Knife: Essential for chopping garlic, dicing vegetables, and slicing the grilled chicken.
Grill: Used to cook the chicken cutlets to perfection.
Tongs: Handy for flipping the chicken on the grill.
Measuring cups: Ensures accurate measurement of quinoa, water, and other ingredients.
Measuring spoons: Used to measure smaller quantities like olive oil and herbs.
Lemon squeezer: Extracts juice from the lemons efficiently.
Mixing spoon: Helps in tossing the salad ingredients together.
Grill pan: An alternative to the outdoor grill, can be used indoors to cook the chicken.
Oil spray: Prevents the chicken from sticking to the grill or grill pan.

Storage and Freezing Instructions for Grilled Chicken and Quinoa Salad

This grilled chicken and quinoa salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will meld together and taste even better the next day!
If you want to prepare this salad ahead of time, you can cook the quinoa and chicken in advance and store them separately in the refrigerator. When ready to serve, simply toss the quinoa, chicken, and remaining ingredients together.
To keep the salad fresh and crisp, store the dressing separately and add it just before serving. This will prevent the vegetables from getting soggy.
If you have leftover grilled chicken, you can store it in an airtight container in the refrigerator for up to 3-4 days. It's perfect for adding to salads, sandwiches, or wraps throughout the week.
Unfortunately, this salad does not freeze well due to the high water content in the cucumber and tomatoes. The texture of the vegetables will become mushy and unappetizing once thawed.
If you want to freeze the grilled chicken, allow it to cool completely before placing it in a freezer-safe bag or container. It can be frozen for up to 2-3 months. When ready to use, thaw the chicken overnight in the refrigerator and reheat it in the microwave or on the stovetop.

How To Reheat Leftover Grilled Chicken and Quinoa Salad

The best way to reheat leftover grilled chicken and quinoa salad is to separate the chicken from the salad and reheat them separately. This will prevent the salad from becoming soggy and the chicken from drying out.
For the chicken, preheat your oven to 350°F (175°C). Place the chicken pieces on a baking sheet lined with parchment paper or aluminum foil. Cover the chicken with another sheet of foil to prevent it from drying out. Bake for 10-15 minutes, or until the chicken is heated through.
Alternatively, you can reheat the chicken in a skillet over medium heat. Add a small amount of olive oil or butter to the skillet to prevent sticking. Cook the chicken for 3-5 minutes on each side, or until heated through.
For the quinoa salad, place it in a microwave-safe bowl and cover with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Stir the salad halfway through the reheating process to ensure even heating.
If you prefer, you can also reheat the quinoa salad in a skillet over medium heat. Add a small amount of olive oil or butter to the skillet and cook the salad for 3-5 minutes, stirring occasionally, until heated through.
Once both the chicken and salad are heated, combine them in a serving bowl and toss gently to mix. If the salad seems a bit dry, you can add a small amount of olive oil or lemon juice to freshen it up.
Taste the reheated grilled chicken and quinoa salad and adjust the seasoning if needed. You may want to add a pinch of salt, pepper, or a squeeze of lemon juice to brighten up the flavors.
Serve the reheated grilled chicken and quinoa salad immediately while it's still warm. Enjoy your delicious and healthy meal!

Interesting Fact About Grilled Chicken and Quinoa Salad

A random fact about this recipe is that quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent addition to a salad for a balanced meal.

Is Making Grilled Chicken and Quinoa Salad at Home Cost-Effective?

This grilled chicken and quinoa salad recipe is quite cost-effective for a household. The use of chicken cutlets, quinoa, and fresh vegetables like cucumber and cherry tomatoes ensures a nutritious meal without breaking the bank. The feta and kalamata olives add a touch of indulgence, but in small quantities, they remain affordable. Overall Verdict: 8/10. Approximate cost: $20-$25 for a household of 4 people.

Is This Grilled Chicken and Quinoa Salad Recipe Healthy?

The grilled chicken and quinoa salad recipe is a healthy and nutritious meal option. Here's why:

Quinoa is a nutrient-dense superfood packed with protein, fiber, vitamins, and minerals
Grilled chicken provides lean protein, which is essential for building and repairing tissues
The recipe includes a variety of fresh vegetables, such as cucumber, tomatoes, and red onion, which offer a range of vitamins, minerals, and antioxidants
Kalamata olives and feta cheese add healthy fats and flavor to the dish
The use of herbs like rosemary or oregano not only enhances the taste but also provides additional health benefits

While this recipe is already quite healthy, there are a few suggestions to make it even more nutritious:

Opt for organic chicken and vegetables whenever possible to minimize exposure to pesticides and hormones
Consider using a mix of different colored quinoa (white, red, and black) to increase the variety of nutrients
Add more leafy greens, such as spinach or kale, to boost the vitamin and mineral content
Experiment with different herbs and spices, like basil, thyme, or cumin, to add more flavor and potential health benefits
Use a light hand when adding the feta cheese to keep the saturated fat content in check
Consider using a low-fat or fat-free feta cheese to further reduce the saturated fat content
Dress the salad with a homemade vinaigrette using extra virgin olive oil, lemon juice, and Dijon mustard for a healthier alternative to store-bought dressings

Editor's Opinion on the Grilled Chicken and Quinoa Salad Recipe

This grilled chicken and quinoa salad recipe is a delightful blend of flavors and textures. The marinated chicken adds a savory depth, while the quinoa provides a nutty base. Fresh vegetables like cucumber and cherry tomatoes offer a refreshing crunch, complemented by the briny kalamata olives and creamy feta. The lemon juice and olive oil dressing ties everything together with a bright, zesty finish. It's a balanced, nutritious dish perfect for a light lunch or dinner. Adjusting the seasoning to taste ensures a personalized touch, making it a versatile and crowd-pleasing option.

Enhance Your Grilled Chicken and Quinoa Salad Recipe with These Unique Side Dishes:

Roasted Sweet Potatoes: Imagine a side of roasted sweet potatoes with a hint of cinnamon and maple syrup. The natural sweetness and caramelized edges will perfectly complement the savory notes of the grilled chicken and the fresh crunch of the quinoa salad.

Garlic Parmesan Asparagus: Picture tender asparagus spears roasted to perfection, sprinkled with garlic and Parmesan cheese. This side dish adds a delightful crunch and a burst of umami that pairs beautifully with the lemony chicken and fresh vegetables in the salad.

Mango Avocado Salsa: Envision a vibrant mango avocado salsa with juicy mango chunks, creamy avocado, and a touch of lime juice. This refreshing and colorful side dish brings a tropical twist, enhancing the overall flavor profile of the quinoa salad.

Creamy Tomato Basil Soup: Think of a warm bowl of creamy tomato basil soup, rich with the flavors of ripe tomatoes and fragrant basil. This comforting soup provides a soothing contrast to the crisp textures and bright flavors of the grilled chicken and quinoa salad.

Grilled Peaches with Honey: Visualize grilled peaches drizzled with honey and a sprinkle of cinnamon. The caramelized fruit adds a sweet and smoky element that harmonizes with the savory chicken and the freshness of the salad.

Similar Recipes to Try If You Love This Salad

Mediterranean Chickpea Salad: Dive into a vibrant salad bursting with flavors from the Mediterranean. This dish features chickpeas, cucumbers, cherry tomatoes, red onion, kalamata olives, and feta cheese, all tossed in a zesty lemon and olive oil dressing. Perfect for a light lunch or a side dish.

Lemon Herb Grilled Chicken: Savor the simplicity of grilled chicken marinated in a blend of lemon juice, garlic, and fresh herbs. This dish is perfect for a quick and healthy dinner, served alongside your favorite vegetables or a fresh salad.

Quinoa Stuffed Bell Peppers: Enjoy a colorful and nutritious meal with bell peppers stuffed with a hearty mixture of quinoa, black beans, corn, tomatoes, and spices. Topped with melted cheese and baked to perfection, these stuffed peppers are a delightful vegetarian option.

Greek Chicken Gyros: Transport your taste buds to Greece with these delicious chicken gyros. Marinated chicken is grilled to perfection and served in warm pita bread with tzatziki sauce, cucumbers, tomatoes, and red onion. A perfect handheld meal for any occasion.

Tabbouleh Salad: Experience the fresh and tangy flavors of tabbouleh, a classic Middle Eastern salad. Made with bulgur wheat, parsley, mint, tomatoes, cucumbers, and a lemon and olive oil dressing, this dish is a refreshing addition to any meal.

Appetizer and Dessert Ideas to Complement This Salad Recipe

Appetizers:

Stuffed Mushrooms: Elevate your appetizer game with these stuffed mushrooms. Imagine plump mushroom caps filled with a savory blend of cream cheese, garlic, and herbs. A touch of parmesan adds a delightful crust when baked to golden perfection. These bite-sized delights are perfect for any gathering, offering a burst of flavor in every mouthful. Serve them warm to enjoy the melty, creamy filling contrasted by the earthy mushroom exterior.

Bruschetta: Transport your taste buds to Italy with this classic bruschetta. Freshly toasted baguette slices are topped with a vibrant mixture of diced tomatoes, basil, and garlic. A drizzle of extra virgin olive oil and a sprinkle of sea salt enhance the natural flavors, while a splash of balsamic glaze adds a touch of sweetness. This simple yet elegant appetizer is perfect for showcasing the freshness of your ingredients.

Desserts:

Lemon Blueberry Cheesecake: Lemon Blueberry Cheesecake is a delightful way to end your meal. Imagine a creamy, tangy cheesecake base infused with fresh lemon zest and topped with a luscious blueberry compote. The crust is made from buttery graham crackers, adding a crunchy texture that complements the smooth filling. Each bite offers a burst of citrusy freshness and sweet blueberries, making it a perfect balance of flavors. Serve chilled for a refreshing treat.

Chocolate Avocado Mousse: Chocolate Avocado Mousse is a rich and creamy dessert that will surprise your taste buds. This mousse combines the velvety texture of ripe avocados with the deep, intense flavor of dark chocolate. The result is a decadent, yet healthy, treat that feels indulgent without the guilt. A hint of vanilla and a sprinkle of sea salt elevate the flavors, making each spoonful a luxurious experience. Garnish with fresh berries or a dollop of whipped cream for an extra touch of elegance.

Why trust this Grilled Chicken and Quinoa Salad Recipe:

This recipe combines the wholesome goodness of grilled chicken with the nutrient-rich quinoa. The fresh vegetables like cucumber and cherry tomatoes add a burst of flavor and color. The use of extra virgin olive oil and feta ensures a rich, authentic taste. Each step is carefully crafted to maintain the integrity of the ingredients, making it a reliable and delicious choice for a healthy meal.

Share your thoughts on this delicious and healthy Grilled Chicken and Quinoa Salad recipe in the Recipe Sharing forum.

FAQ:

How do I know when the chicken is fully cooked?

I usually check if the chicken is firm to the touch and has nice grill marks. You can also cut into a piece to make sure it's no longer pink inside. If you have a meat thermometer, aim for an internal temperature of 165°F.

Can I use a different grain instead of quinoa?

Absolutely! You can substitute quinoa with couscous, bulgur, or even brown rice. Just follow the cooking instructions for whichever grain you choose.

How long can I store leftovers?

I typically store leftovers in an airtight container in the fridge for up to 3 days. The flavors actually meld together nicely after sitting for a bit.

What can I use instead of feta cheese?

If you're not a fan of feta or need a substitute, you can use goat cheese, ricotta salata, or even a dairy-free cheese if you're avoiding dairy.

Can I make this recipe ahead of time?

Yes, you can prepare the quinoa and chop the veggies ahead of time. Just keep everything separate and mix it all together right before serving to keep it fresh and crisp.