Healthy High Protein Chicken Bowl for a Tasty, Filling Meal

This chicken bowl brings together juicy chicken, hearty grains, crisp vegetables, and a creamy, tangy sauce. It tastes great, keeps you full, and is easy to customize with what you have on hand. Whether you’re meal prepping for the week or making a fast dinner, this bowl hits the sweet spot between flavor and nutrition.

No fancy steps, no complicated ingredients—just a balanced, high-protein meal that’s ready when you are.

Why This Recipe Works

• High protein, real satisfaction: Chicken breast, Greek yogurt, and quinoa deliver serious protein without weighing you down.
• Balanced and complete: You get protein, complex carbs, healthy fats, and plenty of fiber in one bowl.
• Meal-prep friendly: Everything holds well in the fridge, and the components stay tasty for days.
• Customizable: Swap grains, sauces, or veggies based on your preferences or what’s in your pantry.
• Big flavor, simple method: A quick spice rub and a bright lemon-garlic yogurt sauce make it feel restaurant-worthy.

Ingredients You’ll Need

• For the Chicken:
  • 1.5 lb boneless, skinless chicken breasts (or thighs)
  • 1 tbsp olive oil
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/2 tsp dried oregano
  • Juice of 1/2 lemon
• For the Base:
  • 1 cup dry quinoa (or brown rice), rinsed
  • 2 cups low-sodium chicken broth or water
• Veggies and Toppings:
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 red bell pepper, sliced
  • 1 cup steamed or roasted broccoli florets
  • 1/2 small red onion, thinly sliced
  • 1 avocado, sliced (optional)
  • 2 tbsp fresh parsley or cilantro, chopped
  • 1 tbsp olive oil (for drizzling)
  • Pinch of flaky salt and black pepper
• Lemon-Garlic Yogurt Sauce:
  • 3/4 cup plain Greek yogurt (2% or 5%)
  • 1 tbsp olive oil
  • 1 small garlic clove, finely grated
  • Juice of 1/2 lemon (plus more to taste)
  • 1/4 tsp salt
  • Black pepper, to taste

How to Make This High Protein Chicken Bowl

1. Cook the quinoa: Add quinoa and broth to a small pot. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off heat and let sit, covered, for 5 minutes.
   

   Fluff with a fork.

2. Season the chicken: Pat chicken dry. Mix olive oil, salt, pepper, smoked paprika, garlic powder, cumin, and oregano. Rub evenly on the chicken.
   

   Squeeze lemon juice over the top.

3. Cook the chicken: Heat a large skillet over medium-high. Add a little oil if needed. Cook chicken 5–6 minutes per side, until browned and the internal temperature reaches 165°F (74°C).
   

   Rest 5 minutes, then slice.

4. Prep the sauce: Stir Greek yogurt, olive oil, grated garlic, lemon juice, salt, and pepper in a bowl. Adjust lemon and salt to taste.
5. Prep the veggies: Slice tomatoes, cucumbers, pepper, onion, and steam or roast the broccoli. Keep them crisp for texture.
6. Assemble: Add a scoop of quinoa to each bowl.
   

   Top with sliced chicken, veggies, and avocado if using. Drizzle with olive oil and the yogurt sauce. Finish with chopped herbs, a squeeze of lemon, and a pinch of salt and pepper.

7. Serve: Enjoy warm or at room temperature.
   

   Add extra sauce if you like it creamy.

How to Store

• Refrigerator: Store components separately in airtight containers for up to 4 days. Keep the sauce in a small jar.
• Meal prep bowls: Portion quinoa, chicken, and hearty veggies (like broccoli and peppers) together. Add fresh veggies and sauce after reheating.
• Reheating: Warm the chicken and grains in the microwave or skillet until hot.
  

  Add sauce and fresh veggies after heating.

• Freezer: Freeze cooked chicken and quinoa for up to 2 months. Thaw overnight in the fridge. Do not freeze the fresh veggies or yogurt sauce.

Why This is Good for You

• Protein for fullness: Chicken and Greek yogurt deliver a high-protein punch that supports muscle repair and helps curb cravings.
• Complex carbs and fiber: Quinoa and veggies provide steady energy and keep digestion happy.
• Healthy fats: Olive oil and avocado add richness and support nutrient absorption.
• Micronutrient boost: Colorful vegetables bring vitamins C, K, A, and antioxidants to the party.
• Lower in added sugar: The sauce and seasonings rely on herbs, citrus, and spices instead of sugar-heavy dressings.

Common Mistakes to Avoid

• Overcooking the chicken: Dry chicken ruins the bowl.
  

  Use a thermometer and rest the meat before slicing.

• Skipping the rinse on quinoa: Rinsing removes bitterness and gives a cleaner flavor.
• Adding sauce before reheating: Heat separates yogurt-based sauces. Add it after warming your bowl.
• Forgetting acid and salt: A squeeze of lemon and a pinch of salt at the end make the flavors pop.
• Overloading with watery veggies: If using cucumbers or tomatoes, pat them dry to avoid a soggy bowl.

Recipe Variations

• Spicy Chipotle: Swap smoked paprika for chipotle powder and add a pinch of cayenne. Mix adobo sauce into the yogurt for a smoky kick.
• Mediterranean: Use brown rice or farro, add olives and feta, and sprinkle with oregano.
  

  Add a splash of red wine vinegar.

• Teriyaki Twist: Use jasmine rice, sautéed snap peas, and a light teriyaki drizzle. Keep the yogurt sauce or swap for a ginger-scallion sauce.
• Veg-Forward: Double the broccoli and peppers, add roasted sweet potato, and keep the protein the same for a bigger, more filling bowl.
• Low-Carb: Replace quinoa with cauliflower rice and add more leafy greens. Keep the sauce and chicken the same.
• Thighs Instead of Breasts: Juicier and more forgiving.
  

  Cook a bit longer until they reach temperature.

• Herb Boost: Stir chopped dill or mint into the yogurt for extra freshness.

FAQ’s For High Protein Chicken Bowl

Wrapping Up

This high protein chicken bowl is a simple, satisfying meal that you can make on a weeknight or prep ahead for busy days. It’s flexible, flavorful, and easy to adjust to your taste.

With juicy chicken, hearty grains, fresh veggies, and a bright sauce, it’s the kind of bowl you’ll make again and again. Keep the steps simple, season well, and enjoy a meal that truly keeps you full.

Best High Protein Chicken Bowl

Laura

Discover a high protein chicken bowl packed with bold flavors, fresh ingredients, and serious nutrition. A satisfying, balanced meal perfect for healthy living.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch, Main Course, Salad

Cuisine American, European

Servings 4 servings

Calories 660 kcal

Equipment

• 1 medium pot for the quinoa / carbs
• 1 medium bowl for marinating the chicken
• 1 large skillet

Ingredients

  

For the Chicken

• 1.5 lb boneless, skinless chicken breasts (or thighs)
• 1 tbsp olive oil
• 1 tsp kosher salt
• ½ tsp black pepper
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp ground cumin
• ½ tsp dried oregano
• ½ Lemon (juice)
• 1 cup dry quinoa (or brown rice), rinsed
• 2 cups low-sodium chicken broth or water

Veggies

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 red bell pepper, sliced
• 1 cup steamed or roasted broccoli florets
• ½ small red onion, thinly sliced
• 1 avocado, sliced (optional)
• 2 tbsp fresh parsley or cilantro, chopped
• 1 tbsp olive oil (for drizzling)
• Pinch of flaky salt and black pepper

For the Yogurt Sauce

• ¾ cup plain Greek yogurt (2% or 5%)
• 1 tbsp olive oil
• 1 small garlic clove, finely grated
• ½ Lemon (juice)
• 1 pinch salt
• Black pepper, to taste

Instructions

 

• Cook the quinoa: Add quinoa and broth to a small pot. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off heat and let sit, covered, for 5 minutes. Fluff with a fork.
  1 cup dry quinoa, 2 cups low-sodium chicken broth or water
• Season the chicken: Pat chicken dry. Mix olive oil, salt, pepper, smoked paprika, garlic powder, cumin, and oregano. Rub evenly on the chicken. Squeeze lemon juice over the top.
  1.5 lb boneless, skinless chicken breasts, 1 tbsp olive oil, 1 tsp kosher salt, ½ tsp black pepper, 1 tsp smoked paprika, 1 tsp garlic powder, ½ tsp ground cumin, ½ tsp dried oregano, ½ Lemon (juice)
• Cook the chicken: Heat a large skillet over medium-high. Add a little oil if needed. Cook chicken 5–6 minutes per side, until browned and the internal temperature reaches 165°F (74°C). Rest 5 minutes, then slice.
• Prep the sauce: Stir Greek yogurt, olive oil, grated garlic, lemon juice, salt, and pepper in a bowl. Adjust lemon and salt to taste.
  ¾ cup plain Greek yogurt (2% or 5%), 1 tbsp olive oil, ½ Lemon (juice), 1 pinch salt, Black pepper, to taste, 1 small garlic clove, finely grated
• Prep the veggies: Slice tomatoes, cucumbers, pepper, onion, and steam or roast the broccoli. Keep them crisp for texture.
  1 cup cherry tomatoes, halved, 1 cup cucumber, diced, 1 red bell pepper, sliced, ½ small red onion, thinly sliced, 1 cup steamed or roasted broccoli florets
• Assemble: Add a scoop of quinoa to each bowl. Top with sliced chicken, veggies, and avocado if using. Drizzle with olive oil and the yogurt sauce. Finish with chopped herbs, a squeeze of lemon, and a pinch of salt and pepper.
  1 avocado, sliced (optional), 1 tbsp olive oil (for drizzling), Pinch of flaky salt and black pepper, 2 tbsp fresh parsley or cilantro, chopped
• Serve: Enjoy warm or at room temperature. Add extra sauce if you like it creamy.

Keyword chicken bowl, high protein, low carb