Back to 7-Day Low FODMAP Meal Plan
lunchomnivoreMediterranean

Grilled Chicken Salad with Quinoa and Roasted Broccoli

A balanced lunch featuring protein-packed grilled chicken over a fresh salad, paired with nutrient-dense quinoa and roasted broccoli for added fiber and vitamins.

Grilled Chicken Salad with Quinoa and Roasted Broccoli

Instructions

1
Preheat Oven and Prepare Broccoli
roasting

Preheat oven to 200°C. Toss broccoli florets with olive oil, salt, and pepper on a baking sheet, spreading them out evenly. Place in the oven on the middle rack to roast for 20-25 minutes, shaking the pan halfway through, until edges are crispy and slightly charred.

💡 Cut broccoli into uniform pieces to ensure even roasting and avoid overcooking smaller bits.
2
Start Cooking Quinoa
boiling

Rinse quinoa under cold water in a fine-mesh strainer. In a medium saucepan, bring water to a boil over high heat, add quinoa and salt, then reduce to a simmer. Cover and cook for 15-20 minutes until water is absorbed and grains are fluffy.

💡 Rinsing quinoa removes its natural bitter coating, improving the final flavor.
3
Season and Grill Chicken
grilling

Season chicken breasts with salt and pepper on both sides. Heat a grill pan or skillet over medium-high heat with a drizzle of olive oil. Place chicken in the pan and cook for 6-7 minutes per side, until internal temperature reaches 74°C and juices run clear. Remove from heat and let rest for 5 minutes before slicing.

💡 Avoid pressing down on the chicken while grilling to retain its juices and tenderness.
4
Prepare Salad Base
raw

In a large mixing bowl, combine mixed greens with thinly sliced cucumber and red bell pepper. Toss gently to distribute ingredients evenly.

💡 Slice vegetables thinly for a better texture balance with the greens.
5
Make Dressing
raw

In a small bowl, whisk together olive oil and lemon juice until emulsified. Season with salt and pepper to taste.

💡 Add a pinch of garlic powder to the dressing for an extra flavor boost if desired.
6
Assemble Salad and Check Sides
raw

Slice rested chicken into thin strips. Add chicken to the salad base, drizzle with dressing, and toss gently to coat. Check quinoa for fluffiness and broccoli for crisp-tender texture; remove broccoli from oven if ready.

💡 Toss salad just before serving to keep greens crisp and vibrant.
Prep Time
15 Min
Cook Time
25 Min
Per Serving
712kcal
Protein23%
Carbs35%
Fat42%
Glycemic Load
27.2 (High)
Nutrition Information
PreparedRaw ingredients
Energy712 kcal· 36%
Protein39 g· 78%
Carbohydrates58.5 g· 20%
Carbs (absorbed)49.5 g· 19%
Dietary Fiber9 g· 36%
Fat32 g· 46%
Saturated Fat4.8 g· 24%
Monounsaturated Fat22 g· 88%
Polyunsaturated Fat3.8 g· 34%
Trans Fat0 g· 0%
Cholesterol72 mg· 24%
Sodium930 mg· 47%
Potassium821 mg· 23%
Calcium94.5 mg· 9%
Magnesium74.5 mg· 20%
Phosphorus351 mg· 50%
Iron3.1 mg· 22%
Zinc3.7 mg· 37%
Copper0.21 mg· 21%
Selenium31 µg· 56%
Iodine6 µg· 4%
Vitamin C46.5 mg· 58%
Vitamin A462 µg· 58%
Vitamin D0.60 µg· 3%
Vitamin E7.2 mg· 60%
Vitamin K223 µg· 297%
Vitamin B10.29 mg· 27%
Vitamin B20.35 mg· 25%
Vitamin B60.71 mg· 51%
Vitamin B120.36 µg· 14%
Folate192 µg· 96%
Niacin17 mg· 106%
Biotin10.5 µg· 21%
Pantothenic Acid2.1 mg· 35%
Salt Equivalent2.4 g· 39%

Want to add this to your meal plan?

Sign up free to save recipes, build meal plans, and track your nutrition.