Lemon Chicken Grain Bowl

The quinoa, millet, or couscous are interchangeable in this recipe. Read the tabs below and pick your favorite!

Serves: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

• Ingredients

  • 2 (5 oz each) grilled chicken breasts

  • 1 cup cooked quinoa, millet, or couscous

  • 2 cups fresh spinach leaves

  • 1 avocado, sliced

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, diced

  • 3–4 tbsp lemon dressing
    

  Lemon Dressing

  • 3 tbsp olive oil

  • 2 tbsp fresh lemon juice

  • 1 tbsp water

  • 1 tsp Dijon mustard

  • 1 small garlic clove, minced

  • Pinch of salt and pepper
    

• Directions

  Cook the Grain

  • Follow the instructions on the package for the grain you are choosing. Millet and quinoa both require about a 2:1 ratio of liquid to grain. You can cook the couscous just like pasta.

  Make the Lemon Dressing

  • mix all ingredients for the dressing in a small bowl or jar

  Prepare the Chicken

  • Season both chicken breasts with salt, pepper, and any spices you like (e.g., paprika, garlic powder, or Italian seasoning).

  • Grill over medium-high heat for 6–8 minutes per side, or until fully cooked (internal temperature of 165°F/74°C).

    • Or you can bake a filet chicken breast at 400°F for 12 minutes, or until fully cooked.

  • Let the chicken rest for 5 minutes, then slice into strips.

  Assemble the Bowls

  • Divide the cooked grain between two bowls as the base.

  • Add 1 cup chopped spinach to each bowl.

  • Top with sliced chicken, avocado, cherry tomatoes, and cucumber.

  Drizzle the Dressing

  • Pour the lemon dressing evenly over both bowls or serve it on the side if preferred.

  Serve and Enjoy

• Macronutrients

  • Calories: 563

  • Protein: 51g

  • Net Carbs: 22g

  • Fiber: 10g

  • Fat: 25g

  The main protein sources in this meal are chicken and grain (Quinoa, Millet, or couscous). Protein is essential for muscle repair, immune function, and satiety.

  Carbohydrates are a valuable energy source and when consumed in their whole form, they provide an abundance of fiber and antioxidants that are vital for bodily function.

  Avocado and extra virgin olive oil are rich sources of monounsaturated fats, which support heart health and help with nutrient absorption.

• Micronutrients & Health Benefits

  Skin: The vitamin A in spinach and tomatoes promotes cell regeneration which can help with natural exfoliation and heal the skin. Your body creates its own collagen, but it needs vitamin C to do so. Thankfully the vitamin C found in this recipe can help maintain elasticity in your skin and connective tissue throughout the body. Vitamin E helps keep the skin hydrated and plump. It is also a powerful antioxidant that can protect the body from oxidative stress and premature aging.

  Muscles: Vitamin A and Folate are important for cell growth and help your muscles recover and grow. Iron is essential for transporting oxygen throughout the body which improves energy and can prevent muscle soreness. Magnesium and calcium work together in every muscle contraction. Calcium causes muscle contraction and magnesium is a calcium inhibitor, allowing your muscles to relax. Potassium is a key contributor to fluid balance and preventing muscle cramps.

  Good Source of:

  • Vitamin A: Supports vision, skin health, and immunity (from spinach and tomatoes).

  • Vitamin C: Boosts the immune system and collagen production (from tomatoes, cucumber, and lemon juice).

  • Vitamin E: Protects cells from oxidative damage (from olive oil and avocado).

  • Folate (B9): Important for cell function and tissue growth (from spinach and avocado).

  Minerals

  • Iron: Essential for oxygen transport in the blood (from spinach and chicken).

  • Magnesium: Supports muscle function and energy production (from quinoa/millet and avocado).

  • Potassium: Helps regulate fluid balance and blood pressure (from avocado, tomatoes, and cucumber).

  • Calcium: Supports bone health and nerve signaling (from spinach).

  • Phosphorus: Aids in energy storage and bone health (from chicken and quinoa/millet).

  Bonus: Iron and vitamin C work together! Some people have trouble absorbing iron, especially the kind found in plants like spinach (called non-heme iron). Good news! Vitamin C is known to help your body absorb iron! The lemon juice in the dressing is full of vitamin C, which makes it easier for your body to use the iron in the spinach. This can be helpful for people with anemia or those feeling tired and low on energy.

• Couscous/Millet/Quinoa

  All three options—quinoa, millet, and couscous—are delicious options for this bowl, each offering unique benefits and textures.

  • Quinoa (technically a seed) is the most nutrient-dense of the three, packed with protein, fiber, and essential vitamins. It’s a great choice if you’re prioritizing health goals.

  • Couscous (a form of pasta) while less nutrient-dense, is still a tasty and convenient option that creates a lighter, fluffier base for your meal.

  • Millet (a true grain) offers a middle ground, with a texture and flavor that balances the heartiness of quinoa and the mild taste and fluffy texture of couscous.

  No matter which grain you choose, this bowl will be a wholesome and satisfying meal!