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Ultimate Complete Protein Power Bowls

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A wholesome and easy-to-make power bowl combining plant and animal proteins for a balanced, filling, and delicious meal perfect for busy days.

Ingredients

Scale
  • 1 cup (185 g) quinoa, rinsed (organic, pre-rinsed if possible)
  • 1 cup (195 g cooked) brown rice or farro (optional swap)
  • 1 cup (164 g) cooked chickpeas (canned or homemade)
  • 6 oz (170 g) grilled chicken breast, sliced (sub tofu or tempeh for vegetarian option)
  • 2 large hard-boiled eggs, sliced
  • 2 cups (60 g) baby spinach or kale, chopped
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 ripe avocado, sliced
  • 1/4 cup (30 g) toasted almonds or walnuts, chopped
  • 1/3 cup (50 g) feta cheese crumbles (optional)
  • 2 tbsp fresh herbs like parsley or cilantro, chopped
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 small garlic clove, minced
  • Salt and freshly ground black pepper, to taste
  • 1 tsp honey or maple syrup (optional)

Instructions

  1. Rinse 1 cup (185 g) quinoa under cold water to remove bitterness. Combine with 2 cups (475 ml) water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  2. While quinoa cooks, grill or pan-sear 6 oz (170 g) chicken breast seasoned with salt and pepper until cooked through (about 6-7 minutes per side). Let rest 5 minutes, then slice thinly. For vegetarian versions, pan-fry sliced tofu or tempeh with a splash of soy sauce. Hard-boil 2 large eggs by placing them in boiling water for 9 minutes, then peel and slice.
  3. Wash and chop 2 cups (60 g) baby spinach or kale, halve 1 cup (150 g) cherry tomatoes, dice 1 medium cucumber, and slice 1 ripe avocado. Keep avocado aside until assembly to avoid browning.
  4. Combine 3 tbsp olive oil, 2 tbsp fresh lemon juice, 1 minced garlic clove, 1 tsp honey or maple syrup (optional), salt, and pepper in a small bowl or jar. Whisk or shake well to emulsify.
  5. In a large bowl, layer quinoa, greens, chickpeas (1 cup / 164 g), veggies, sliced chicken, and eggs. Drizzle dressing over the top. Toss gently to combine or keep components separate for a composed look.
  6. Sprinkle toasted almonds or walnuts (1/4 cup / 30 g), feta cheese (optional), and fresh herbs over the assembled bowl.
  7. Serve immediately or chill. These bowls can be refrigerated for up to 2 days. Keep dressing separate until ready to eat.

Notes

Rinse quinoa well to remove bitterness. Let grilled chicken rest before slicing to keep it juicy. Toast nuts in a dry pan over medium heat for 3-4 minutes until fragrant. For better dressing emulsion, whisk in a small spoon of Dijon mustard before adding oil. Keep dressing separate if storing leftovers to prevent sogginess. Avocado can be drizzled with lemon juice to slow browning.

Nutrition

Keywords: power bowl, complete protein, quinoa bowl, healthy lunch, easy dinner, protein bowl, wholesome meal, balanced nutrition

Find it online: https://sparklespoon.com/ultimate-complete-protein-power-bowls-recipe-5-easy-wholesome-ideas/