Muscle-Building Power Grain Bowl with Grilled Chicken & Greek Yogurt
High-protein grain bowl with grilled chicken, Greek yogurt & hemp seeds — 38g protein per serving. Easy meal prep lunch.
Ingredients
- 2 cups cooked quinoa
- 1.5 lbs boneless, skinless chicken breast
- 3 tbsp extra-virgin olive oil, divided
- 1.5 tsp kosher salt, divided
- 1 tsp freshly cracked black pepper, divided
- 2 medium red bell peppers, cut into 1-inch chunks
- 2 cups fresh broccoli florets
- 1 cup shredded purple cabbage
- 1 cup plain nonfat Greek yogurt
- 2 tbsp fresh lemon juice
- 1 clove garlic, minced
- 3 tbsp shelled hemp seeds
- 2 tbsp fresh dill, finely chopped
- 1 tbsp Dijon mustard
- 4 cups fresh baby spinach
- 1/4 tsp red pepper flakes
Instructions
- 1
Pat the chicken breasts dry with paper towels and season both sides generously with 1 tsp salt and 1/2 tsp black pepper.
- 2
Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 3
Place the seasoned chicken breasts in the hot skillet and cook for 6-7 minutes without moving them, until the bottom develops a golden crust.
- 4
Flip the chicken and continue cooking for another 6-7 minutes until the internal temperature reaches 165°F when checked with a meat thermometer.
- 5
Transfer the cooked chicken to a cutting board and let it rest for 5 minutes, then slice into bite-sized pieces.
- 6
While the chicken rests, toss the bell peppers and broccoli florets with the remaining 1 tbsp olive oil, 1/2 tsp salt, and 1/2 tsp black pepper in a large bowl.
- 7
Spread the seasoned vegetables on a sheet pan and roast at 425°F for 15-18 minutes, stirring halfway through, until the edges are caramelized and the broccoli is tender-crisp.
- 8
Whisk together the Greek yogurt, lemon juice, minced garlic, Dijon mustard, fresh dill, and red pepper flakes in a small bowl until smooth and creamy.
- 9
Divide the cooked quinoa evenly among four serving bowls, creating a base for each bowl.
- 10
Layer the fresh spinach on top of the quinoa in each bowl.
- 11
Distribute the sliced chicken, roasted vegetables, and shredded purple cabbage evenly among the four bowls.
- 12
Drizzle each bowl with approximately 3 tbsp of the Greek yogurt sauce.
- 13
Sprinkle 3/4 tbsp of hemp seeds over the top of each bowl for added protein and omega-3s.
- 14
Serve immediately or cover and refrigerate for up to 4 days for easy meal prep.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Chicken breast | Grilled salmon fillet or tempeh | Salmon adds omega-3 fatty acids and maintains complete protein; tempeh works for vegetarians and adds probiotics |
| Plain Greek yogurt sauce | Cottage cheese mixed with lemon and herbs | Cottage cheese delivers 28g protein per cup and creates a thicker, creamier sauce with similar probiotic benefits |
| Quinoa | Farro or lentil pasta | Farro and lentil pasta boost carb-to-protein ratio; lentil pasta adds 13g protein per serving compared to quinoa's 8g |
| Hemp seeds | 2 tbsp pumpkin seeds or 3 tbsp chopped almonds | Pumpkin seeds add 9g protein per 1/4 cup; almonds provide 6g protein per ounce and more crunch |
| Red bell peppers and broccoli | Roasted Brussels sprouts and cauliflower | Both vegetable swaps maintain fiber and micronutrients while adding more volume for satiety without extra calories |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 18g |
| Saturated Fat | 3g |
| Cholesterol | 72mg |
| Sodium | 720mg |
| Carbohydrates | 48g |
| Fiber | 9g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
