This Weight Loss Meal Prep Chicken Quinoa Salad is just 355 calories, and helps you lose weight! Plus it takes just 30 minutes to make (no matter how many you choose to prep), and keeps you full for hours. Try these low calorie chicken quinoa meal prep salads for lunch or dinner.
Everything You’ll Need
- Olive oil spray
- 2 boneless skinless chicken breasts
- ½ cup quinoa
- 1 cup water (plus more for sauce)
- 3 cups shredded cabbage (red, white or a combo)
- 3 carrots
- 1 tablespoon pumpkin seeds
- 1 tablespoon reduced sodium soy sauce (or Tamari for GF)
- 1 teaspoon toasted sesame oil
- 2 tablespoons lemon juice
- 1 teaspoon Sriracha hot sauce
Weight Loss Meal Prep Chicken Quinoa Salad
Healthy Quinoa Bowls Meal Prep and Storage
Meal Prep
- Prep – Assemble the meal prep as directed.
- Cover – Cover with a lid.
- Refrigerate – Will hold for 5 days in the fridge. Does not freeze well.
- Eat – Dump into a large bowl or eat right out the the container.
Leftover Storage
- Individual Servings – Recover and add any leftovers to the fridge.
- Refrigerate – Will hold for 5 days total.
Weight Loss Meal Prep Chicken Quinoa Salad
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Weight Loss Meal Prep Chicken Quinoa Salad
Equipment
Ingredients
Meal Prep Lunch Ingredients:
- Olive oil spray
- 2 boneless skinless chicken breasts cut into thin filets
- ½ cup quinoa
- 1 cup water
- 3 cups shredded cabbage red white or a combo
- 3 carrots shredded
- 1 tablespoon pumpkin seeds
Homemade Dressing and Marinade:
- 1 tablespoon reduced sodium soy sauce or Tamari for GF
- 1 teaspoon toasted sesame oil
- 2 tablespoons lemon juice
- 1 teaspoon Sriracha hot sauce
- 2 tablespoons water
Instructions
Make the Meal Prep Homemade Dressing and Marinade:
- In a medium bowl combine the Homemade Dressing and Marinade ingredients. Mix well.
Make the Meal Prep Chicken:
- Add 2 tablespoons of the Homemade Dressing and Marinade to a gallon size freezer bag. Add the chicken breast fillets to the bag and shake or squish together to coat the chicken. Set aside to marinate for 10-30 minutes.
- Preheat a large skillet over medium heat and lightly spray with olive oil.
- Add the chicken to the hot skillet and cook for 5-8 minutes each side, until cooked though.
- Move to a plate to cool, then slice.
Make the Meal Prep Quinoa:
- Rinse the quinoa in cold water.
- Add the quinoa and water to a small pan, cover and bring to a light boil over medium heat.
- Reduce the heat to low and cook until all the water is absorbed.
- Remove from heat and set aside.
Make the Meal Prep Slaw:
- Slice the cabbage thinly, and add to a large bowl.
- Use a box cheese grater to shred the carrots, and add to the cabbage along with the pumpkin seeds.
- Pour the remaining dressing over the slaw and toss together.
Put Meal Prep Lunches Together:
- Lay your meal prep containers out in a line.
- Divide the quinoa into each container.
- Top each with chicken.
- Divide the slaw between the containers (If you plan to heat this, you can add the slaw to a small container to keep separate).
- Store in the fridge for up to 5 days. This meal prep recipe is great cold or hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Quinoa Meal Prep
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Article History:
- Originally written and published November 2, 2021 by Audrey Johns
- Most recent update on December 8, 2023 by Audrey Johns
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