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Mediterranean chicken salad

Chicken and Quinoa Salad Recipe

A colourful bowl of Chicken and Quinoa Salad featuring juicy grilled chicken, fluffy quinoa, fresh cucumber, cherry tomatoes, avocado, spinach, herbs and a creamy lemon dressing. This healthy, high-protein salad is beautifully presented in a ceramic bowl, making it perfect for meal prep, nutritious lunches, light dinners and family meals. Optimised recipe image from 9jakitchen.com.
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Prep Time 20 minutes
Cook Time 20 minutes
Course Dinner, Lunch, Main Course, Salad
Cuisine Mediterranean
Servings 6 People
Calories 460 kcal

Equipment

  • 1 Sharp Chef’s Knife Essential for safely slicing the chicken and chopping vegetables into even pieces.
  • 1 Large Chopping Board: Provides a stable and hygienic surface for preparing all the fresh ingredients.
  • 1 Large Grill Pan or Skillet – Used to cook the chicken until beautifully golden while keeping it juicy inside.
  • 1 Medium Saucepan With Lid – Perfect for cooking fluffy quinoa evenly.
  • 1 Large Mixing Bowl Gives plenty of room to combine the ingredients without crushing delicate vegetables.
  • 1 Small Mixing Bowl Ideal for whisking together the homemade dressing.
  • 2 Measuring Cups And Measuring Spoons: Ensure consistent ingredient quantities every time.
  • 1 Wooden Spoon or Silicone Spatula: Helps gently fold the ingredients together without breaking the avocado.
  • 1 Citrus Juicer – Makes squeezing fresh lemons quick and easy.
  • 1 Large Serving Bowl or Salad Platter – Presents Chicken and Quinoa Salad beautifully for family meals or entertaining.

Ingredients
  

  • 900 g Boneless Skinless Chicken Breasts – The star ingredient.
  • 300 g Quinoa – Rinse thoroughly before cooking
  • 750 ml Water or Chicken Stock – Used for cooking the quinoa. Chicken stock adds even more flavour.
  • 1 Large Cucumber Diced – Adds refreshing crunch and keeps the salad light.
  • 250 g Cherry Tomatoes Halved – Their natural sweetness balances the tangy dressing beautifully.
  • 1 Large Red Capsicum Bell Pepper, Diced – Provides sweetness, crunch and vibrant colour.
  • 1 Small Red Onion Finely Sliced – Adds a mild sharpness without overpowering the salad.
  • 2 Large Ripe Avocados Diced – Adds creamy richness and healthy fats.
  • 100 g Baby Spinach Leaves – Brings freshness colour and valuable nutrients.
  • 30 g Fresh Parsley Chopped – Adds freshness and bright herbal notes.
  • 20 g Fresh Mint Leaves Chopped – Provides a refreshing flavour that pairs wonderfully with the lemon dressing.
  • 150 g Feta Cheese Crumbled (Optional) – Adds a creamy, salty finish that complements every ingredient.

For The Homemade Dressing

  • 6 Tablespoons Extra Virgin Olive Oil – Forms the smooth base of the dressing.
  • 3 Tablespoons Fresh Lemon Juice – Adds brightness and freshness.
  • 1 Tablespoon Honey – Balances the acidity naturally.
  • 2 Garlic Cloves Minced – Adds savoury depth.
  • 1 Teaspoon Dijon Mustard – Helps emulsify the dressing while adding subtle flavour.
  • 1 Teaspoon Sea Salt – Enhances every ingredient.
  • ½ Teaspoon Freshly Ground Black Pepper – Adds gentle warmth.

Instructions
 

Step 1: Cook The Quinoa

  • Rinse the quinoa thoroughly under cold running water.
  • Add the quinoa and water or chicken stock to a saucepan.
  • Bring to the boil over medium-high heat.
  • Reduce the heat, cover and simmer for about 15 minutes until all the liquid has been absorbed.
  • Remove from the heat and leave covered for 5 minutes.
  • Fluff gently with a fork and allow it to cool completely before adding it to the Chicken and Quinoa Salad.

Step 2: Prepare The Chicken

  • Season both sides of the chicken breasts with salt and black pepper.
  • Heat the grill pan over medium-high heat.
  • Add a little olive oil.
  • Cook the chicken for 6–7 minutes per side, depending on thickness.
  • Ensure the internal temperature reaches 75°C.
  • Transfer to a plate and allow the chicken to rest for 5–10 minutes.
  • Slice into thin strips or bite-sized cubes.

Step 3: Prepare The Vegetables

  • Dice the cucumber.
  • Halve the cherry tomatoes.
  • Chop the capsicum into small cubes.
  • Finely slice the red onion.
  • Chop the parsley and mint.
  • Dice the avocado just before assembling the salad to prevent browning.

Step 4: Make The Dressing

    In a small mixing bowl, combine:

    • Extra virgin olive oil
    • Fresh lemon juice
    • Honey
    • Dijon mustard
    • Minced garlic
    • Salt
    • Black pepper
    • Whisk vigorously until smooth and well combined.

    Step 5: Assemble The Chicken and Quinoa Salad

    • Add the cooled quinoa to a large serving bowl.
    • Add the grilled chicken.
    • Fold in the cucumber, tomatoes, capsicum, onion and spinach.
    • Sprinkle over the chopped parsley and mint.
    • Add the diced avocado.
    • Pour the dressing evenly over the salad.
    • Toss gently until every ingredient is lightly coated.
    • Sprinkle the crumbled feta over the top if using.

    Step 6: Serve

    • Allow the Chicken and Quinoa Salad to stand for 10 minutes before serving so the flavours can blend beautifully.
    • Garnish with extra parsley, mint and lemon wedges.
    • Enjoy immediately or refrigerate for a refreshing chilled meal.

    Notes

    • 🥗 Rinse the Quinoa Well – Always rinse the quinoa thoroughly before cooking to remove its natural coating, which can leave a slightly bitter taste.
    • 🍗 Rest The Chicken – Allow the cooked chicken to rest for 5–10 minutes before slicing to keep it juicy and tender.
    • ❄️ Cool The Quinoa Before Mixing – Let the quinoa cool completely to prevent the fresh vegetables from wilting.
    • 🥑 Add Avocado Last – Stir in the avocado just before serving to maintain its colour and creamy texture.
    • 🍋 Fresh Is Best – Freshly squeezed lemon juice and fresh herbs provide the brightest, most vibrant flavour.
    • 🥄 Adjust The Dressing To Taste – Feel free to add a little more lemon juice for extra freshness or a drizzle of honey to balance the acidity.
    • 🧀 Customise The Recipe – Add feta cheese, toasted nuts or seeds for extra texture and flavour, or omit the cheese for a dairy-free version.
    • 🥡 Perfect For Meal Prep – Store the salad and dressing separately in the refrigerator for the freshest results. It will keep well for up to 3 days.
    • 🌾 Use Quality Quinoa – White, red or tri-colour quinoa all work well, adding slightly different textures and colours.
    • ❤️ Serve Fresh – Chicken and Quinoa Salad tastes best slightly chilled or at room temperature, allowing the fresh ingredients and homemade dressing to shine.
    Keyword Chicken and Quinoa Salad