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Easy No-Heat 30g Protein Lunch Jar with Chicken and Quinoa

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A quick, no-heat lunch jar packed with 30 grams of protein featuring cooked chicken, quinoa, and fresh veggies. Perfect for busy workdays and meal prep.

Ingredients

Scale
  • 5 oz (140g) cooked chicken breast, shredded or diced
  • ½ cup (90g cooked) quinoa
  • ½ cup (75g) cucumber, diced
  • ½ cup (75g) cherry tomatoes, halved
  • ¼ cup (40g) red bell pepper, diced
  • 1 cup (30g) baby spinach, roughly chopped
  • 2 tbsp (30g) feta cheese, crumbled (optional)
  • 1 tbsp (15ml) olive oil
  • 1 tbsp (15ml) lemon juice
  • ¼ tsp garlic powder
  • Salt and pepper, to taste
  • 1 tbsp (5g) fresh parsley, chopped

Instructions

  1. Rinse ¼ cup (45g) dry quinoa under cold water. Combine with ½ cup (120ml) water in a small saucepan. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes or until water is absorbed. Remove from heat and fluff with a fork. Let cool completely (about 10-15 minutes).
  2. If not using pre-cooked chicken, season 5 oz (140g) chicken breast with salt and pepper, then grill or pan-sear over medium heat for 6-8 minutes per side until cooked through. Let rest 5 minutes before shredding or dicing.
  3. Dice ½ cup (75g) cucumber, halve ½ cup (75g) cherry tomatoes, dice ¼ cup (40g) red bell pepper, and roughly chop 1 cup (30g) baby spinach. Chop fresh parsley for garnish.
  4. In a small bowl, whisk together 1 tbsp (15ml) olive oil, 1 tbsp (15ml) lemon juice, ¼ tsp garlic powder, salt, and pepper to taste.
  5. In a jar or container, layer quinoa at the bottom, followed by chicken, then the chopped vegetables and spinach. Sprinkle crumbled feta cheese on top. Pour the dressing over everything or keep it separate to add before eating.
  6. Seal the jar tightly and refrigerate for at least 30 minutes to let flavors meld.
  7. When ready to eat, shake the jar gently to distribute the dressing or serve it on the side. Enjoy cold or at room temperature.

Notes

Cook quinoa a day ahead and store in fridge for faster assembly. Let chicken and quinoa cool completely before assembling to avoid sogginess. Keep dressing separate if preferred to maintain veggie crunch. Shredding chicken improves texture and distribution.

Nutrition

Keywords: no-heat lunch jar, protein lunch, chicken quinoa salad, meal prep, healthy lunch, quick lunch, high protein lunch

Find it online: https://sweetstirring.com/easy-no-heat-30g-protein-lunch-jar-with-chicken-and-quinoa-recipe/