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4.0 from 387 votes

Chicken Protein Bowl

This chicken protein bowl has a base of quinoa and is packed with roasted vegetables, chicken, toasted almonds and topped with a maple dijon dressing. It's a nutrient-packed dish that is loaded with flavor and perfect for meal prep.

Prep Time
15 mins
Cook Time
15 mins
Marinate Time
1 hr
Total Time
2 hrs 5 mins
Servings: 4
Calories: 586 kcal
Course: Dinner
Cuisine: American

Ingredients

Maple Dijon Marinade + Dressing
  • 1 lemon juiced
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons maple syrup
  • 2 Tablespoons Dijon mustard
  • 1 clove garlic minced
  • ½ teaspoon sea salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra virgin olive oil
Protein Bowl
  • 1 ½ cup cooked quinoa cooked according to package directions (½ cup dry quinoa)
  • 1 lb boneless, skinless chicken breasts (about 3 breasts)
  • 1 ½ Tablespoons + 1 teaspoon olive oil divided
  • ¼ cup sliced almonds
  • 1 lb Brussels sprouts trimmed and halved or quartered
  • 1 medium-large sweet potato
  • ½ teaspoon sea salt plus more to taste
  • ¼ teaspoon ground pepper plus more to taste
  • 1 bunch curly kale washed and chopped
  • ½ avocado for topping, optional

Instructions

    Cup of Yum
  1. Whisk lemon juice, apple cider vinegar, maple syrup, dijon, garlic, salt, pepper and oil until well combined.
  2. Scoop out 6 Tablespoons of dressing and set aside. Use the rest to marinate the chicken in a shallow dish or 1-gallon sealable plastic bag. Toss to coat and refrigerate for at least 1 hour or up to 12 hours.
  3. If you haven’t done so already, cook your quinoa according to the package directions and set aside.
  4. Preheat oven to 350°F. Add almonds to a baking sheet and place in oven to toast. Stir almonds after 5 minutes. Allow to toast about 5 minutes longer or until the almonds are golden and fragrant. Remove from oven and allow almonds to cool. Set aside.
  5. Turn oven temperature up to 400°F. Combine sweet potatoes + brussels in large bowl with 1 Tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper. Roast for 35-40 minutes, tossing halfway until fork-tender.
  6. When veggies are halfway start cooking chicken. Add ½ Tablespoon oil to a cast iron skillet and turn heat on medium/medium-high heat. Remove chicken from the marinade, shake off excess and discard leftover marinade. At this point your oil should be hot. Add chicken to the skillet and sear for 4-5 minutes on each side. Once both sides of chicken are seared, move skillet from the stovetop to the oven with the veggies and bake for 10 minutes or until chicken is tender and cooked throughout. You want the internal temp of the chicken to be 165°F. Let chicken rest for about 5 minutes.
  7. Add 1 teaspoon oil to skillet and sauté chopped kale until wilted and tender, about 4-5 minutes. Sprinkle salt and pepper on if desired.
  8. To make the protein bowls, add ½ cup quinoa, kale and roasted veggies to three bowls. Top with 1 piece of chicken and 1 Tablespoon of almonds. Drizzle 2 Tablespoons of remaining dressing and top with sliced avocado, if desired.

Notes

  • Toasted almonds: Feel free to purchase toasted almond slices so you don't have to toast them yourself.  
  • Lower fat: You can skip the almonds and avocado to lower the fat content if needed. 

Nutrition Information

Serving 1bowl with avocado Calories 586kcal (29%) Carbohydrates 43g (14%) Protein 37g (74%) Fat 31g (48%) Saturated Fat 4g (20%) Polyunsaturated Fat 3g Monounsaturated Fat 17g Cholesterol 76mg (25%) Sodium 418mg (17%) Potassium 1209mg (35%) Fiber 9g (36%) Sugar 13g (26%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 586

% Daily Value*

Serving 1bowl with avocado
Calories 586kcal 29%
Carbohydrates 43g 14%
Protein 37g 74%
Fat 31g 48%
Saturated Fat 4g 20%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 17g 85%
Cholesterol 76mg 25%
Sodium 418mg 17%
Potassium 1209mg 26%
Fiber 9g 36%
Sugar 13g 26%

* Percent Daily Values are based on a 2,000 calorie diet.