Chicken and Quinoa Tabbouleh Salad

Chicken and Quinoa Tabbouleh Salad

This Chicken and Quinoa Tabbouleh Salad is just 325 calories, has 33.2g of protein and makes a great meal prep recipe!

I have even supplied you with tips on doubling the protein, or you can keep the recipe as is to keep the cost and the calories low.

Chicken and Quinoa Tabbouleh Salad

I love to make this for dinner too! I’ll make all 4 servings, package up 3 of them for later, and enjoy one serving for dinner. This is a great way to meal prep, feeding yourself now, and later.

Chicken and Quinoa Tabbouleh Salad

Tabbouleh Quinoa Salad Ingredients

This yummy salad is packed with good for you ingredients! I like to make the quinoa ahead of time and let it cool completely before making the salad. But you can make it at the same time as well.

Chicken and Quinoa Tabbouleh Salad

Shopping List for Tabbouleh Quinoa Salad:

  • Olive oil spray
  • 2 boneless skinless chicken breasts
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Zest of 1 lemon
  • 1 cup cooked quinoa (about 1/3 cup dry- see notes in recipe card)
  • 1 cucumber
  • 1 yellow bell pepper
  • 1 pint cherry tomatoes 
  • 1 can garbanzo beans

Tabbouleh Salad Dressing:

  • 1/2 cup parsley leaves
  • 15 fresh mint leaves
  • 2 green onions
  • 1/2 teaspoon salt
  • 4 tablespoon lemon juice (fresh is best- plus you need the zest for the chicken)
  • 1 tablespoon olive oil
  • 3 tablespoons water

How to Make Quinoa Tabbouleh Salad

This quinoa salad makes a wonderful meal prep lunch. It’s great cold or hot, and you can easily double or triple the recipe (see the 2x or 3x buttons in the recipe card) for meal prepping.

This salad does not freeze well however. So this would be a meal prep lunch or dinner for this week.

Chicken and Quinoa Tabbouleh Salad

How to Make Quinoa Tabbouleh Salad:

  1. Heat a skillet over medium-high heat and spray with olive oil.
  2. Sprinkle the chicken with salt, pepper, and lemon zest.
  3. Add the chicken to the hot pan and cook for 5-8 minutes each side until cooked though.
  4. Meanwhile in a small bowl combine all of the Tabbouleh Salad Dressing ingredients.
  5. Add the cooked quinoa, cucumber, bell pepper, tomatoes, garbanzo beans, and Tabbouleh Salad Dressing to a large bowl. Toss together.
  6. Once the chicken is cooked through, slice, shred, or dice (you choose what’s easiest for you) and then it’s time to plate.
  7. Eating Now: Add 1/4 of the salad to 4 bowls, top with 1/2 a chicken breast and serve.
  8. Meal Prepping: Add 1/4 of the salad to 4 meal prep containers. Top with chicken and cover. Cool completely before adding to the fridge, will hold for 4-5 days in the fridge. Do not freeze, this is not a freezer meal prep recipe.

Chicken and Quinoa Tabbouleh Salad Recipe

You can make this recipe as a meal prep lunch or dinner, or just serve it in a bowl as a healthy lunch or dinner. I love healthy Meal Prep recipes, and I have a few more for you to check out here.

Chicken and Quinoa Tabbouleh Salad

Chicken and Quinoa Tabbouleh Salad

Lose Weight By Eating
This healthy quinoa salad is great for meal prep, or for a healthy meal. I have supplied you with "serve now" or "meal prep" tips below.
Packed with flavor, you can enjoy this quinoa tabbouleh salad hot or cold. I actually prefer it cold as a meal prep lunch.
Special Tip: You want 1 cup of cooked quinoa. That is about 1/3 cup uncooked quinoa + 2/3 cups water or broth.
5 from 1 vote
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course dinner, lunch, meal prep
Cuisine American, Mediterranean
Servings 4 servings
Calories 325 kcal

Ingredients
  

  • Olive oil spray
  • 2 boneless skinless chicken breasts
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Zest of 1 lemon
  • 1 cup cooked quinoa (about 1/3 cup dry- see notes above)
  • 1 cucumber quartered lengthwise then sliced
  • 1 yellow bell pepper diced
  • 1 pint cherry tomatoes halved
  • 1 can (16-0z) garbanzo beans drained and rinsed

Tabbouleh Salad Dressing:

  • 1/2 cup parsley leaves minced
  • 15 fresh mint leaves minced
  • 2 green onions minced
  • 1/2 teaspoon salt
  • 4 tablespoon lemon juice (fresh is best- plus you need the zest for the chicken)
  • 1 tablespoon olive oil
  • 3 tablespoons water

Instructions
 

  • Heat a skillet over medium-high heat and spray with olive oil.
  • Sprinkle the chicken with salt, pepper, and lemon zest.
  • Add the chicken to the hot pan and cook for 5-8 minutes each side until cooked though.
  • Meanwhile in a small bowl combine all of the Tabbouleh Salad Dressing ingredients.
  • Add the cooked quinoa, cucumber, bell pepper, tomatoes, garbanzo beans, and Tabbouleh Salad Dressing to a large bowl. Toss together.
  • Once the chicken is cooked through, slice, shred, or dice (you choose what’s easiest for you) and then it’s time to plate.
  • Eating Now: Add 1/4 of the salad to 4 bowls, top with 1/2 a chicken breast and serve.
  • Meal Prepping: Add 1/4 of the salad to 4 meal prep containers. Top with chicken and cover. Cool completely before adding to the fridge, will hold for 4-5 days in the fridge. Do not freeze, this is not a freezer meal prep recipe.

Nutrition

Serving: 3cupsCalories: 325kcalCarbohydrates: 33.6gProtein: 33.2gFat: 7.3gSaturated Fat: 0.8gCholesterol: 65mgSodium: 565mgPotassium: 590mgFiber: 6.7gSugar: 5.7gCalcium: 79mgIron: 4mg
Keyword meal prep lunch, Quinoa salad, Tabbouleh salad
Tried this recipe?Let us know how it was!

Nutrition and Calories in Quinoa Salad Recipes

One serving is about 3 cups, it will be 1/4 of the salad and 1/2 a chicken breast.

Boost the Protein: You can double the protein if you like, simply double the quantity of chicken. This will raise the calories to about 445 calories, not too shabby!

Lower the Sodium: You can also lower the sodium by getting “no salt added” garbanzo beans, and by skipping the salt all together in both the salad and on the chicken. The lemon juice and all the herbs will supply the recipe with enough flavor to skip the salt all together.

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