Protein Power Bowl with Chicken and Quinoa
Colorful bowl with quinoa, grilled chicken, edamame, avocado, and tahini dressing, 45 g protein per serving.
- Preparation
- 20 min
- Cook/bake time
- 15 min
- Total
- 35 min
- Difficulty
- Easy
- Calories
- 998 kcal
- Servings
- 2
- Prep
- 20 min
- Cooking & baking
- 15 min
Colorful bowl with quinoa, grilled chicken, edamame, avocado, and tahini dressing, 45 g protein per serving. Meal prep friendly, ready in 35 minutes, and so colorful you will want to photograph it before eating.
Why this works
Quinoa has saponins on the outside, bitter soapy substances the plant uses to protect itself from predators. They are water soluble, so a hot rinse is enough, whereas cold water dissolves them much less effectively. The tahini dressing first becomes solid and then liquid again when water is stirred in. Sesame paste is a fat and solid mixture that briefly goes through a tough phase before becoming an emulsion.
Step-by-step instructions
- 1
Cook the quinoa
Rinse the quinoa thoroughly with hot water, as this removes the slightly bitter saponins on the surface. Then put it in a pot with twice the amount of salted water and let it simmer for about 15 minutes until the grains pop open. Remove it from the heat and let it steam off briefly, so it becomes fluffy instead of mushy.
- 2
Fry the chicken
Season the chicken breast fillets all over with smoked paprika, salt, and pepper. Fry them in hot olive oil for 6 to 7 minutes per side until golden brown. Let the meat rest for a few minutes before slicing it, so the juices stay in the fillet instead of on the board.
- 3
Mix the dressing
Stir the tahini with lemon juice, honey, and cold water until smooth. Do not be surprised if the mixture first becomes solid and lumpy, that is normal, and with further stirring it will become silky and creamy. Season it to taste with salt and cumin.
- 4
Build the bowl
Put the quinoa as a base in two bowls and arrange the chicken, edamame, avocado, tomatoes, and cucumber in beautiful segments on top. Finally, drizzle the tahini dressing generously over it. If you like, take a quick photo now before everything is mixed.
Our best tips
- Be sure to rinse the quinoa with hot water, this removes the slightly bitter saponins.
- For meal prep, store all components separately and only assemble before eating.
- The dressing thickens in the fridge, just stir it smooth again with a spoonful of water.
Tasty variations
Vegan
Replace the chicken with fried tempeh or a double portion of edamame, and the honey with agave syrup.
Low-carb version
Replace the quinoa with cauliflower rice, saving about 25 g of carbohydrates.
Nutrition facts
| Calories | 998 kcal |
|---|---|
| Protein | 81 g |
| Carbohydrates | 56 g |
| – of which sugar | 11 g |
| Fat | 47 g |
| Fiber | 18 g |
Where the 998 kcal come from
per serving
Calculated from the ingredients – how we do it
We add up reference values for every ingredient and divide by the number of servings. These assumptions are baked in:
- Reference values per 100 g – for the raw ingredient, exactly as listed.
- Tinned goods count at drained weight, bone-in meat at purchase weight: you eat about 70 per cent of a chicken thigh and leave the rest.
- Water evaporates as you cook. The energy stays in the pot, the weight does not – so the figure is per serving, not per 100 g of finished dish.
- Anything listed without a quantity – “salt and pepper” – is not counted.
A guide value, not a lab measurement: no two onions weigh the same, and fat content varies from pack to pack.
Frequently asked questions
How long does the bowl keep in the fridge?
Stored separately, 3 days. Only slice the avocado fresh or drizzle it with lemon juice so it does not turn brown.
Can I use rice instead of quinoa?
Sure, basmati, brown rice, or bulgur work just as well. Quinoa, however, provides more protein and all essential amino acids.
What is tahini?
A paste made from roasted sesame seeds, available in any supermarket among the international products. It makes the dressing creamy and nutty.
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