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seared chicken protein bowl

Seared Chicken Protein Bowls

A simple, healthy, and filling bowl with juicy seared chicken, quinoa, roasted vegetables, creamy avocado, and a touch of hummus. Perfect for a quick lunch, weeknight dinner, or meal prep for the week.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Lunch
Cuisine: Healthy
Calories: 450
Ingredients Method Notes

Ingredients
  

  • 2 chicken breasts around 6 oz each, boneless and skinless
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 cup quinoa or brown rice cooked
  • 2 cups mixed roasted vegetables broccoli, bell peppers, zucchini
  • 1/2 avocado sliced
  • 4 tablespoons hummus or Greek yogurt
  • Fresh herbs for garnish parsley or cilantro

Method
 

  1. Prepare the chicken: Pat the chicken breasts dry. Season both sides with salt and pepper.
  2. Cook quinoa/rice: While chicken rests, cook quinoa or rice according to package instructions.
  3. Heat the pan: Place a large skillet over medium-high heat and add olive oil. Let it heat until shimmering.
  4. Sear the chicken: Place chicken in the hot pan. Cook without moving for 3–4 minutes until golden brown. Flip and cook another 3–4 minutes. Chicken should reach 165°F or be opaque inside.
  5. Rest chicken: Remove from pan and let sit 5 minutes before slicing.
  6. Roast vegetables: If not done already, roast broccoli, bell peppers, and zucchini in the oven at 400°F for 15–20 minutes with a drizzle of olive oil, salt, and pepper.
  7. Assemble the bowl: Start with quinoa or rice, layer roasted vegetables, top with sliced chicken, add avocado slices, and a dollop of hummus. Garnish with fresh herbs.
  8. Serve and enjoy!

Notes

  • You can swap quinoa for brown rice or cauliflower rice for lower carbs. Chicken can be batch-cooked and stored in the fridge for quick meal prep.