In 2025, high-protein bowls are dominating lunch trends across the USA, especially on TikTok and Instagram. This Mediterranean Chicken Quinoa Bowl packs 45-50g of protein per serving, making it the perfect healthy, satisfying meal prep lunch. Loaded with grilled chicken, fluffy quinoa, fresh veggies, chickpeas, feta, and a creamy tzatziki-style yogurt sauce, it’s flavorful, colorful, and incredibly easy to make.
Whether you’re looking for high protein lunch ideas, healthy meal prep recipes, or a viral TikTok quinoa bowl, this recipe delivers nutrition without sacrificing taste. Ready in under 45 minutes! 1 “LARGE” 4 “LARGE” 6 “LARGE” 14 “LARGE”
Table of Contents
Why This High Protein Quinoa Bowl Is Trending
- 45-50g protein per bowl – Ideal for muscle building and staying full
- Mediterranean flavors with fresh ingredients
- Perfect for weekly meal prep (lasts 4 days in the fridge)
- Customizable and budget-friendly
- Visually stunning – perfect for food photography and social media
Ingredients (Serves 4 – Great for Meal Prep)
For the Base and Protein
- 1 cup dry quinoa (about 2 cups cooked)
- 1.5 lbs (700g) boneless chicken breast or thighs
- 1 can (15 oz) chickpeas, drained and rinsed
Fresh Vegetables and Toppings
- 2 cucumbers, diced
- 1 pint cherry tomatoes, halved
- 1 red onion, thinly sliced
- 2 avocados, sliced (add fresh per serving)
- 7 oz (200g) feta cheese, crumbled
- Optional: Kalamata olives, fresh parsley or mint
Chicken Marinade
- 3 tbsp olive oil
- Juice of 2 lemons
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and black pepper to taste
Creamy Tzatziki-Style Yogurt Sauce
- 1 cup plain Greek yogurt (or cottage cheese for extra protein)
- 1 cucumber, grated and drained
- 1 garlic clove, minced
- Juice of 1 lemon
- Fresh dill or mint, chopped
- Salt and pepper 12 “LARGE” 0 “LARGE”
Step-by-Step Instructions
Step 1: Cook the Quinoa
Rinse quinoa thoroughly. Bring 2 cups water (or chicken broth for extra flavor) to a boil, add quinoa, reduce heat, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
Step 2: Marinate and Grill the Chicken
Mix marinade ingredients. Coat chicken and let sit for 30 minutes (or overnight). Grill or pan-sear 6-8 minutes per side until internal temperature reaches 165°F (75°C). Rest, then slice.
Step 3: Prep the Chickpeas and Veggies
For crispy chickpeas: Toss with olive oil, paprika, and roast at 400°F (200°C) for 20 minutes (optional but recommended). Chop all vegetables while chicken cooks.
Step 4: Make the Yogurt Sauce
Grate cucumber, squeeze out excess water. Mix with yogurt, garlic, lemon juice, herbs, salt, and pepper. Adjust seasoning to taste.
Step 5: Assemble Your High Protein Bowls
Divide quinoa among 4 bowls. Top with sliced chicken, chickpeas, cucumbers, tomatoes, red onion, feta, and avocado. Drizzle generously with yogurt sauce. 3 “LARGE” 15 “LARGE”
Nutrition Facts (Per Serving – Approximate)
- Calories: 550-650
- Protein: 45-50g
- Carbs: 50g
- Fats: 25g (mostly healthy fats from avocado and olive oil)
Tips for the Best High Protein Lunch Bowl
- Store components separately for maximum freshness
- Swap chicken for salmon or tofu for variety
- Add hot sauce or chili flakes for a spicy kick
- Double the recipe for a full week’s meal prep
This Mediterranean high protein quinoa bowl is not just a meal – it’s a lifestyle upgrade. Try it today and join the 2025 healthy lunch revolution!
