Chicken Protein Bowl

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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.

You might not know this about me because it’s been a minute since I’ve shared a bowl recipe but I love bowl meals! What are bowl meals? Throw grains, protein and veggies into a bowl, add a delicious sauce or dressing and voila! My favorite meal.

An overhead photo looking down at a chicken protein bowl with roasted veggies, slivered roasted almonds, avocado slices and sautéed kale. A fork rests inside the bowl.

This chicken protein bowl is packed with comforting vegetables, has a quinoa base and is topped with a delicious maple dijon dressing. You can use whatever veggies you have on hand or follow this recipe to a tee – either way it’s bound to become a staple recipe in your home!

Ingredients measured out to make a chicken protein bowl: chicken, kale, sweet potato, brussels sprouts, quinoa, toasted almonds, salt, pepper, lemon, garlic, olive oil, dijon, apple cider vinegar and maple syrup.

Ingredients Needed

  • quinoa – cook the quinoa according to package directions or use this simple tutorial for perfect quinoa.
  • chicken breasts – I recommend using boneless, skinless chicken breasts. Chicken thighs work as well!
  • avocado or olive oil – for roasting the vegetables!
  • toasted almonds – I recommend buying raw almonds and toasting them for the best flavor!
  • brussels sprouts – trim the tough end of the sprout off and remove any damaged or wilted leaves. If they’re smaller brussels sprouts, you can just halve them, otherwise I like to cut into quarters.
  • sweet potato – scrub your potato well and then cut into cubes.
  • kale – any type of kale works! If you’re not a kale fan, you can swap for a different green – spinach is a great, milder option.
  • avocado – an optional topping but I love the creaminess and healthy fats it adds to the dish.
  • sea salt and pepper – to bring all of the flavors together.
  • maple dijon dressing – a delicious and simple combination of freshly squeezed lemon juice, apple cider vinegar, maple syrup, dijon mustard, garlic, olive oil, sea salt and pepper.
Collage of 6 photos, marinade, chicken in marinade, veggies on a sheet pan, veggies roasted on a sheet pan, kale in a skillet and toasted almond slices on a sheet pan.

How to Make a Chicken Protein Bowl

Cook quinoa: Start by cooking the quinoa according to package directions. If you meal prepped quinoa for the week, this is a great recipe to use it in!

Marinade chicken: Make the dressing and marinade by whisking the lemon juice, apple cider vinegar, maple syrup, dijon, garlic, oil, salt and pepper until well combined. Separate out 6 Tablespoons of dressing and set aside. Use the rest of the dressing to marinate the chicken in a shallow dish or plastic bag. Refrigerate for at least 1 hour or up to 12 hours.

Toast almonds: While your quinoa cooks and chicken marinates, prep the rest of the ingredients! Start by toasting the almonds. Spread the almonds on a baking sheet and roast at 350ºF for 5 minutes. Stir and toast another 5 minutes or until the almonds are golden brown and fragrant.

Roast veggies: Turn the oven to 400ºF while you prep the veggies. Combine the sweet potatoes + brussels sprouts in a large bowl with olive oil, salt and pepper. Roast for 35-40 minutes.

Cook chicken: At the halfway mark of cooking the vegetables, give them a toss and then start cooking the chicken. Add oil to a cast iron skillet (or another oven safe skillet) and turn the heat up to medium-high heat. Add the chicken and sear for 4-5 minutes on each side. After searing the chicken, place the skillet into the oven and bake for 10 minutes or until the chicken is completely cooked through and the internal temperature is 165ºF. Let the chicken rest for 5 minutes before serving.

Sauté kale: In the same skillet that you cooked the chicken in, add one last teaspoon of oil and sauté the chopped kale until wilted and tender. This only takes about 4-5 minutes. Sprinkle with salt and pepper to taste.

Assemble bowls: It’s assembly time! Add quinoa, kale and roasted veggies to the bowls. Top with 1 piece of chicken and the toasted almonds. Drizzle with the dressing and top with sliced avocado if using.

An overhead photo looking down at a chicken protein bowl with roasted veggies, slivered roasted almonds, avocado slices and sautéed kale. A fork rests inside the bowl.

Variations

The best thing about bowl dinners is that they are completely customizable!

  • Grain – feel free to swap the quinoa for any grain of choice. This bowl would be delicious with brown rice or even farro!
  • Protein – I used marinated chicken breasts for this recipe but any protein will work! Marinate tofu or tempeh in the same mixture for plant-based protein.
  • Vegetables – the sky is the limit when it comes to vegetables. I like to use vegetables that roast well but aside from that, have at it!
  • Greens – I mentioned this earlier but you can use spinach in place of kale if you are not a kale fan. You can also swap the kale for another leafy green like swiss chard.
  • Dressing – I love this maple dijon dressing but you can switch it up! This bowl would also be delicious with my cilantro lime dressing, garlic tahini dressing or apple cider vinaigrette dressing
A chicken protein bowl with roasted veggies, slivered roasted almonds, avocado slices and sautéed kale. A fork rests inside the bowl.

How to Meal Prep in Advance

This is the ultimate meal prep bowl. You can prep all of the components in advance and have a delicious, filling meal in minutes! Here’s what I would do:

  1. Make the quinoa.
  2. Make the dressing and marinate the chicken.
  3. Toast the almonds.
  4. Prep and roast the vegetables.

You can either cook the chicken ahead of time (after it’s had time to marinate) or cook it right before assembling the bowls.

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3.90 from 122 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 minutes
Cook Time: 50 minutes
Marinate Time: 1 hour
Total Time: 2 hours 5 minutes
Servings: 3

Ingredients  

Maple Dijon Dressing

  • 1 lemon, juiced
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons maple syrup
  • 2 Tablespoons dijon mustard
  • 1 clove of 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)
  • 3 skinless boneless chicken breasts, about 1-1 ¼ lb
  • 2 ½ Tablespoons + 1 teaspoon avocado or olive oil, dived
  • cup toasted almonds, sliced or chopped
  • 1 lb brussels sprouts, trimmed and halved or quartered
  • 1 large sweet potato, about 2 ½ cups, roasted
  • ½ teaspoon sea salt, plus more to taste
  • ¼ teaspoon ground pepper, plus more to taste
  • 1 bunch of kale, washed and chopped
  • Sliced avocado, for topping, optional

Instructions 

  • If you haven’t done so already, cook your quinoa according to the package directions and set aside.
  • Whisk lemon juice, apple cider vinegar, maple syrup, dijon, garlic, salt, pepper and oil until well combined.
    Lemon juice, apple cider vinegar, maple syrup, dijon, garlic, salt, pepper and oil whisked together in a ramekin.
  • 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.
    Chicken breasts marinating in dressing.
  • 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.
    Roasted slivered almonds scattered on a baking sheet.
  • Turn oven temperature up to 400°F. Combine sweet potatoes + brussels in large bowl with 2 Tablespoons oil, ½ teaspoon salt and ¼ teaspoon pepper. Roast for 35-40 minutes, tossing halfway until fork-tender.
    Seasoned sweet potato chunks and brussels sprouts halves spread around a baking sheet.
  • 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
    Three chicken breasts cooking in a skillet.
  • 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.
    Wilting kale with a wooden spoon in a skillet.
  • To make the protein bowls, add ½ cup quinoa, kale and roasted veggies to three bowls. Top with 1 piece of chicken and 2 Tablespoons of toasted almonds. Drizzle 2 Tablespoons of remaining dressing and top with sliced avocado, if desired.

Nutrition

Serving: 1bowl | Calories: 588kcal | Carbohydrates: 63g | Protein: 46g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 73mg | Sodium: 966mg | Potassium: 1666mg | Fiber: 16g | Sugar: 19g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Dinner
Cuisine: American
Keyword: chicken protein bowl
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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22 Comments

    1. Hi Susan, Sorry for the delay! Looks like there was an error in our nutritional info with the sodium. I just updated the recipe which brought the sodium down to 966. I know that’s still on the higher side, so feel free to adjust the salt in this recipe to fit your dietary needs. Thanks!

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