Zesty Lemon Herb Chicken & Quinoa Salad
This vibrant and refreshing salad is the perfect gluten-free lunch, packed with protein, healthy fats, and loads of flavor. It’s light yet satisfying, making it an ideal meal to keep you energized without feeling heavy. Plus, it’s incredibly easy to meal prep, so you can enjoy healthy lunches all week long!
Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients For the Salad:
- 1 cup quinoa, rinsed
- 2 cups gluten-free chicken broth or water
- 2 boneless, skinless chicken breasts (about 1 lb), cut into 1-inch cubes
- 1 tbsp olive oil
- 1 cup cherry tomatoes, halved
- 1 large cucumber, deseeded and diced
- 1/2 red onion, thinly sliced (optional, for a milder flavor, soak in cold water for 5 minutes and drain)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup crumbled feta cheese (optional)
- Salt and freshly ground black pepper to taste
For the Lemon-Herb Dressing:
- 1/4 cup olive oil
- 3 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp dried oregano
- 1/2 tsp Dijon mustard (ensure gluten-free if sensitive)
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
The Recipe
Gluten-Free Chicken Quinoa Salad
Ingredients Â
- 1 cup quinoa rinsed
- 2 cups gluten-free chicken broth or water
- 2 boneless skinless chicken breasts (about 1 lb), cut into 1-inch cubes
- 1 tbsp olive oil
- 1 cup cherry tomatoes halved
- 1 large cucumber deseeded and diced
- 1/2 red onion thinly sliced (optional, for a milder flavor, soak in cold water for 5 minutes and drain)
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh mint chopped
- 1/4 cup crumbled feta cheese optional
- Salt and freshly ground black pepper to taste
- For the Lemon-Herb Dressing:
- 1/4 cup olive oil
- 3 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp dried oregano
- 1/2 tsp Dijon mustard ensure gluten-free if sensitive
- 1 clove garlic minced
- Salt and freshly ground black pepper to taste
InstructionsÂ
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and chicken broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- Cook the Chicken: While the quinoa cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Season the chicken cubes with salt and pepper. Add chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through. Remove from heat and set aside to cool slightly.
- Prepare the Dressing: In a small bowl, whisk together all dressing ingredients: olive oil, lemon juice, red wine vinegar, dried oregano, Dijon mustard, minced garlic, salt, and pepper. Taste and adjust seasoning as needed.
- Assemble the Salad: In a large mixing bowl, combine the cooked and cooled quinoa, cooked chicken, halved cherry tomatoes, diced cucumber, thinly sliced red onion, fresh parsley, and fresh mint.
- Dress and Serve: Pour the lemon-herb dressing over the salad and toss gently to combine. If using, sprinkle with crumbled feta cheese just before serving. Serve immediately, or refrigerate for later.
Preparation:
- In a medium saucepan, combine the rinsed quinoa and chicken broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- While the quinoa cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Season the chicken cubes with salt and pepper. Add chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through. Remove from heat and set aside to cool slightly.
- In a small bowl, whisk together all dressing ingredients: olive oil, lemon juice, red wine vinegar, dried oregano, Dijon mustard, minced garlic, salt, and pepper. Taste and adjust seasoning as needed.
- In a large mixing bowl, combine the cooked and cooled quinoa, cooked chicken, halved cherry tomatoes, diced cucumber, thinly sliced red onion, fresh parsley, and fresh mint.
- Pour the lemon-herb dressing over the salad and toss gently to combine. If using, sprinkle with crumbled feta cheese just before serving. Serve immediately, or refrigerate for later.
Why This Recipe Is Gluten-Free Friendly:
This Zesty Lemon Herb Chicken & Quinoa Salad is naturally gluten-free, making it a perfect choice for anyone following a gluten-free diet, whether due to celiac disease, gluten sensitivity, or simply a preference for gluten-free eating.
Quinoa: This ancient grain is a fantastic gluten-free alternative to wheat-based grains like couscous or bulgur. It’s also a complete protein, meaning it contains all nine essential amino acids, which is great for muscle health and satiety.
Fresh Ingredients: The recipe relies heavily on fresh vegetables, lean protein (chicken), and healthy fats (olive oil), none of which naturally contain gluten.
Simple Dressing: The dressing is made from basic, naturally gluten-free ingredients. Just a quick check on your Dijon mustard to ensure it doesn’t contain hidden gluten (though most pure Dijon is fine).
Enjoy this wholesome and flavorful gluten-free lunch!
How To Store
To ensure your Gluten-Free Chicken Quinoa Salad stays fresh and flavorful for your weekday lunches, proper storage is key. You can store the assembled salad in an airtight container in the refrigerator for 3 to 5 days. For the best texture, I recommend keeping the Lemon-Herb Dressing in a separate small jar and tossing it with the salad just before eating; this prevents the cucumber and tomatoes from becoming too soft. If you are meal prepping for the whole week, quinoa can also be frozen on its own for up to a month, but for the freshest taste, it is best enjoyed within the same week it is prepared. Always ensure the chicken has cooled to room temperature before sealing the container to avoid excess moisture buildup.
