Chicken Pesto Quinoa Meal Prep

I rely on a solid meal prep plan to get through busy weeks, and this Chicken Pesto Quinoa bowl has become a staple in my rotation. It’s the kind of satisfying, flavorful lunch that prevents me from ordering takeout. It comes together quickly and holds up beautifully in the fridge, which is exactly what I need from a recipe I’m making ahead.

This dish is designed for efficiency without sacrificing flavor. Juicy seared chicken, fluffy quinoa, and a vibrant pesto sauce create a balanced and energizing meal. It’s naturally gluten-free and packed with protein, making it a reliable choice for healthy, delicious lunches you can look forward to all week.

Maximize Pesto Flavor

The quality of your pesto is the key to this dish. While store-bought pesto works perfectly for a quick meal, making your own elevates the flavor immensely. A homemade pesto with fresh basil, good-quality Parmesan, toasted pine nuts, and fresh garlic provides a bright, herbaceous punch that you can’t always find in a jar. If you are using a store-bought version, look for one that lists olive oil as the first ingredient and is sold in the refrigerated section, as these tend to have a fresher taste.

Perfect Quinoa Cooking

Getting fluffy, distinct grains of quinoa is all about the prep and the rest. Rinsing the quinoa in a fine-mesh sieve before cooking is a non-negotiable step; it removes saponin, a natural coating that can taste bitter or soapy. Using a 2:1 water-to-quinoa ratio is standard, but the real trick is to let it rest. Once the water is absorbed, remove the pot from the heat and let it stand, covered, for at least 5 minutes. This allows the grains to steam and firm up, preventing a mushy texture.

Balance Your Meal

This recipe provides a fantastic base of protein, healthy fats, and complex carbs. To make it an even more complete meal, I recommend adding vegetables. You can easily boost the fiber and nutrient content by stirring in a cup of steamed green beans, sautéed spinach, or roasted broccoli. Halved cherry tomatoes or chopped sun-dried tomatoes also add a welcome burst of sweetness and acidity that cuts through the richness of the pesto. These additions make each bowl more satisfying and nutritionally dense.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Difficulty: Easy

Ingredients

• 500g (about 2) chicken breasts, sliced into bite-size pieces
• 170g (1 cup) quinoa, rinsed
• 27g (2 tablespoons) olive oil, divided
• Salt and freshly ground black pepper, to taste

For Assembly & Garnish

• 130g (1/2 cup) pesto sauce, store-bought or homemade
• 25g (1/4 cup) Parmesan cheese, grated
• 18g (2 tablespoons) pine nuts, toasted
• 10g (1/4 cup) fresh basil leaves

Step-By-Step Instructions

1. Prepare Ingredients

   Start by rinsing the quinoa thoroughly under cold running water in a fine-mesh sieve. Slice the chicken breasts into uniform, bite-sized pieces to ensure they cook evenly. Measure out all your other ingredients so they are ready to go (this is called mise en place).

2. Cook the Quinoa

   In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then immediately reduce the heat to low, cover, and let it simmer for 15 minutes. Once all the water is absorbed, remove the pan from the heat and let it stand, covered, for 5 minutes before fluffing with a fork.

3. Sauté the Chicken

   While the quinoa cooks, heat 1 tablespoon of the olive oil in a large non-stick or cast-iron skillet over medium-high heat. Add the chicken pieces in a single layer, season with salt and pepper, and cook for 7–8 minutes. Stir occasionally until the chicken is golden brown and cooked through to an internal temperature of 165°F / 74°C.

4. Combine Ingredients

   In a large mixing bowl, add the cooked quinoa and the seared chicken. Pour the pesto sauce over the top and toss gently until the chicken and quinoa are evenly coated. Taste and adjust seasoning with more salt and pepper if needed.

5. Portion and Garnish

   Divide the chicken pesto quinoa mixture evenly among four meal prep containers or serving bowls. Top each portion with grated Parmesan cheese, toasted pine nuts, and a few fresh basil leaves. For a little extra richness, drizzle with the remaining 1 tablespoon of olive oil just before serving.

If you enjoy this dish, try our Baked Chicken and Veggie Meal Prep for a perfect pairing or next-weeknight option.

Substitutions & Variations

• Change the Grain: Not a quinoa fan? This works equally well with 1.5 cups of cooked brown rice, farro, or couscous.
• Vegetarian Option: For a plant-based version, replace the chicken with one 15-ounce can of chickpeas (drained and rinsed) or pan-fried tofu.
• Add Veggies: Stir in a cup of wilted spinach, steamed broccoli florets, or halved cherry tomatoes for extra color and nutrients.
• Dairy-Free: Use a dairy-free pesto and omit the Parmesan cheese, or substitute it with a sprinkle of nutritional yeast for a cheesy flavor.

Make-Ahead, Storage & Reheat

Store individual portions in airtight containers in the refrigerator for up to 4 days. You can enjoy it cold, like a pasta salad, or reheat it. To reheat, microwave for 60-90 seconds or warm in a skillet over low heat. Add a splash of water or olive oil if it seems dry to help restore its texture.

Nutrition

• Serving Size: 1 of 4 portions
• Calories: 550 kcal
• Protein: 38g
• Fat: 22g
• Carbohydrates: 45g

Estimates only.

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