High Protein Chicken Quinoa Bowl – Easy 50-Minute Meal

If you are tired of salads that leave you hungry an hour later, this High Protein Chicken & Quinoa Power Bowl is the answer. Juicy paprika-seared chicken breast, nutty quinoa, and caramelized roasted broccoli and sweet potato come together in one bowl with 42 grams of protein per serving.

The magic is in the layering: quinoa cooks in seasoned chicken broth while the chicken and vegetables roast on a single sheet pan, so you get deep roasted flavor with barely any cleanup. Everything gets finished with a bright lemon-tahini drizzle that ties the whole bowl together.

This is the kind of meal prep lunch you actually look forward to eating. It holds up beautifully in the fridge for four days, reheats without drying out, and tastes just as good cold straight from the container.

About the Ingredients

2 lb (900g) boneless, skinless chicken breasts

Look for breasts of even thickness so they cook uniformly; if yours are thick, slice them horizontally into two thinner cutlets. You can substitute boneless chicken thighs, but add 5 minutes to the cook time and check for 175F (79C).

1 1/2 cups (255g) dry quinoa, rinsed

Rinsing removes the bitter saponin coating, so do not skip this step even if the package says pre-rinsed. White quinoa works best here; tri-color quinoa is a fine substitute with a slightly chewier texture.

3 cups (720ml) low-sodium chicken broth

Broth cooks the quinoa in savory flavor instead of plain water. Vegetable broth works for a lighter version, or use water plus 1 teaspoon of Better Than Bouillon.

1 large (350g) sweet potato, cut into 3/4-inch cubes

Cut the cubes as evenly as possible so they roast at the same rate. Butternut squash or baby potatoes are excellent substitutes with the same roasting time.

1 lb (450g) broccoli florets

Buy crowns and cut your own florets for the freshest result, or use a bag of pre-cut florets to save 5 minutes. Frozen florets work but should be patted very dry first or they will steam instead of roast.

3 tbsp (45ml) olive oil, divided

Extra virgin olive oil adds flavor, but regular olive oil has a higher smoke point for the 425F roast. Avocado oil is a great neutral substitute.

2 tsp smoked paprika

Smoked paprika gives that signature smoky depth; sweet paprika is milder and regular paprika is a decent substitute in a pinch. Check that your jar smells strong, since old paprika tastes like dust.

1 tsp garlic powder

Granulated garlic disperses more evenly than fresh here and will not burn at high heat. Onion powder can be used alongside it for extra savoriness.

1 tsp kosher salt, plus more to taste

Kosher salt is less salty by volume than table salt, so if using table salt, start with 3/4 teaspoon. Sea salt flakes work too but season at the end.

1/2 tsp freshly cracked black pepper

Freshly cracked pepper is far more aromatic than pre-ground. Use a grinder and add a little extra at the end for a peppery finish.

1/3 cup (80g) tahini

Tahini should be stirred well before measuring since the oil separates. If it tastes bitter, it is rancid; peanut butter or Greek yogurt thinned with lemon juice are good substitutes.

1 lemon, zested and juiced (about 3 tbsp juice)

Roll the lemon firmly on the counter before juicing to get more liquid out. Lime works as a substitute but gives a sharper, more floral finish.

Tips & Tricks

Do not overcrowd the sheet pan

Spread the sweet potato, broccoli, and chicken in a single layer with space between pieces. Crowding traps steam and you end up with soggy vegetables instead of caramelized edges.

Let the chicken rest before slicing

Pull the chicken at 165F (74C) and rest it 5 minutes. Cutting immediately releases all the juices onto the board and leaves you with dry, sawdust-textured meat.

Fluff quinoa with a fork, not a spoon

After the 15-minute covered rest, rake through the quinoa with a fork. Stirring with a spoon crushes the grains and turns the bowl gluey.

Season the quinoa cooking liquid

Quinoa absorbs whatever it cooks in, so salty, savory broth is the difference between bland grain and a bowl you crave.

Step-by-Step Instructions

1. Heat oven and prep pan

Preheat the oven to 425F (220C) and line a large rimmed sheet pan with parchment paper. Position one rack in the upper third and one in the middle of the oven so everything roasts evenly.

2. Season the chicken

Pat the chicken breasts completely dry with paper towels, then rub with 1 tablespoon olive oil, the smoked paprika, garlic powder, 1/2 teaspoon salt, and the black pepper. Dry chicken is the secret to a golden, well-seasoned crust.

3. Toss the vegetables

In a large bowl, toss the sweet potato cubes and broccoli florets with the remaining 2 tablespoons olive oil and 1/2 teaspoon salt until every piece is lightly coated.

4. Roast chicken and vegetables

Arrange the chicken on one third of the sheet pan and spread the vegetables in a single layer on the rest. Roast for 22 to 25 minutes, until the chicken reaches 165F (74C) on an instant-read thermometer and the broccoli edges are deeply browned and crisp. The sweet potato should pierce easily with a knife.

5. Cook the quinoa

While the pan roasts, combine the rinsed quinoa and chicken broth in a medium saucepan. Bring to a rolling boil over high heat, then reduce to low, cover, and simmer for 15 minutes until the liquid is absorbed and the grains look translucent with a white spiral. Remove from heat and rest covered for 5 minutes.

6. Whisk the tahini sauce

In a small bowl, whisk the tahini, lemon zest, lemon juice, and 1/4 teaspoon salt. Add cold water 1 tablespoon at a time, whisking constantly, until the sauce is smooth and pourable, about 4 to 6 tablespoons total. It will seize and look broken at first, then loosen into a creamy drizzle.

7. Fluff and slice

Fluff the quinoa with a fork and taste for salt. Slice the rested chicken against the grain into 1/2-inch strips; the interior should be opaque white with no pink and glistening juices.

8. Assemble the bowls

Divide the quinoa among six bowls, then top with the roasted broccoli, sweet potato, and sliced chicken. Drizzle generously with tahini sauce and serve warm.

Delicious Variations

Mediterranean Twist

Swap the paprika for oregano, use cherry tomatoes and zucchini, and finish with crumbled feta and kalamata olives.

Spicy Sriracha Bowl

Replace the tahini sauce with a sriracha-lime yogurt drizzle and add sliced jalapenos to the sheet pan for the last 10 minutes.

Teriyaki Meal Prep

Toss the chicken in teriyaki sauce after roasting, swap broccoli for snap peas, and serve over brown rice instead of quinoa.

How to Store High Protein Chicken & Quinoa Power Bowl

Frequently Asked Questions

Grab a sheet pan and a saucepan and make this High Protein Chicken & Quinoa Power Bowl this week. Once you see how easily it comes together and how good you feel after lunch, it will earn a permanent spot in your rotation.

High Protein Chicken & Quinoa Power Bowl

High Protein Chicken & Quinoa Power Bowl packs 42g of protein per serving with juicy seared chicken, fluffy quinoa, and crisp roasted veggies.

★★★★½ 4.8 (214 ratings)

15 minPrep time35 minCook time6Servings485 kcalCalories

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🧂 Ingredients

• 2 lb (900g) boneless, skinless chicken breasts
• 1 1/2 cups (255g) dry quinoa, rinsed
• 3 cups (720ml) low-sodium chicken broth
• 1 large (350g) sweet potato, cut into 3/4-inch cubes
• 1 lb (450g) broccoli florets
• 3 tbsp (45ml) olive oil, divided
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp freshly cracked black pepper
• 1/3 cup (80g) tahini
• 1 lemon, zested and juiced (about 3 tbsp juice)

📋 Instructions

1. 1Heat oven and prep pan — Preheat the oven to 425F (220C) and line a large rimmed sheet pan with parchment paper. Position one rack in the upper third and one in the middle of the oven so everything roasts evenly.
2. 2Season the chicken — Pat the chicken breasts completely dry with paper towels, then rub with 1 tablespoon olive oil, the smoked paprika, garlic powder, 1/2 teaspoon salt, and the black pepper. Dry chicken is the secret to a golden, well-seasoned crust.
3. 3Toss the vegetables — In a large bowl, toss the sweet potato cubes and broccoli florets with the remaining 2 tablespoons olive oil and 1/2 teaspoon salt until every piece is lightly coated.
4. 4Roast chicken and vegetables — Arrange the chicken on one third of the sheet pan and spread the vegetables in a single layer on the rest. Roast for 22 to 25 minutes, until the chicken reaches 165F (74C) on an instant-read thermometer and the broccoli edges are deeply browned and crisp. The sweet potato should pierce easily with a knife.
5. 5Cook the quinoa — While the pan roasts, combine the rinsed quinoa and chicken broth in a medium saucepan. Bring to a rolling boil over high heat, then reduce to low, cover, and simmer for 15 minutes until the liquid is absorbed and the grains look translucent with a white spiral. Remove from heat and rest covered for 5 minutes.
6. 6Whisk the tahini sauce — In a small bowl, whisk the tahini, lemon zest, lemon juice, and 1/4 teaspoon salt. Add cold water 1 tablespoon at a time, whisking constantly, until the sauce is smooth and pourable, about 4 to 6 tablespoons total. It will seize and look broken at first, then loosen into a creamy drizzle.
7. 7Fluff and slice — Fluff the quinoa with a fork and taste for salt. Slice the rested chicken against the grain into 1/2-inch strips; the interior should be opaque white with no pink and glistening juices.
8. 8Assemble the bowls — Divide the quinoa among six bowls, then top with the roasted broccoli, sweet potato, and sliced chicken. Drizzle generously with tahini sauce and serve warm.

👨‍🍳 Chef's Note: For the juiciest chicken, pull it from the oven the moment it hits 165F (74C); it will continue cooking slightly as it rests. If you are meal prepping, slice the chicken only after it has cooled to keep it tender.

Servings: 6

Cuisine: American

Course: Main Course

Nutrition (per serving): 485 kcal · 42g protein · 38g carbs · 18g fat