Category: Lunch or Dinner | Low GI | 20 Minutes
If you’re craving a meal that’s fresh, satisfying, and packed with protein without sending your blood sugar on a rollercoaster, this Greek Chicken & Quinoa Bowl is your new go-to. Juicy grilled chicken, nutty quinoa, crisp cucumber, juicy tomato, and briny olives come together with a simple lemon-olive oil dressing — all in a single bowl. Quick, solo-friendly, and bursting with Mediterranean flavour, it’s perfect for anyone who wants a fuss-free, low-GI meal that keeps you full and energised.
Nutrient Spotlight
- Chicken breast – Lean protein to support muscle repair and satiety.
- Quinoa – Low GI, fibre-rich grain providing steady energy and essential amino acids.
- Cucumber & tomato – Hydrating, fibre-rich vegetables packed with vitamins and antioxidants.
- Olives & olive oil – Heart-healthy monounsaturated fats that help flatten blood sugar response.
- Lemon juice – Adds vitamin C and a bright, fresh flavour.
Ingredients (Single Serve)
- 100g grilled chicken breast, sliced
- ½ cup cooked quinoa
- ¼ cucumber, diced
- ½ medium tomato, diced
- 5–6 olives, sliced
- 1 tsp olive oil
- Small squeeze of fresh lemon juice
- Optional: sprinkle of dried oregano or fresh parsley
Method
- Cook quinoa – If not already cooked, prepare ½ cup of quinoa according to package instructions and let it cool slightly.
- Prepare vegetables – Dice cucumber and tomato; slice olives.
- Assemble bowl – Place cooked quinoa in a bowl, top with sliced grilled chicken, cucumber, tomato, and olives.
- Dress and season – Drizzle with olive oil and lemon juice. Sprinkle with oregano or parsley if desired.
- Serve – Enjoy immediately, or keep refrigerated for a portable lunch option.
Low GI Notes
- Quinoa is a slow-digesting carbohydrate, perfect for maintaining stable blood sugar.
- Lean chicken and healthy fats from olive oil and olives flatten the overall glycemic response.
- Fibre from vegetables adds bulk and keeps you feeling full for longer.
Storage & Reheating
- Fridge: Store components separately in airtight containers for up to 2 days.
- Reheat: Chicken can be gently warmed in a pan or microwave; quinoa is fine at room temperature or lightly reheated.
- Meal-prep tip: Chop vegetables and slice olives ahead of time for a 5-minute assembly at lunch.
Swaps & Variations
- Swap chicken for grilled tofu or salmon for a different protein source.
- Add roasted capsicum or red onion for extra colour and nutrients.
- Sprinkle with feta for a creamy Mediterranean twist.
This Greek Chicken & Quinoa Bowl is a low-GI, flavour-packed meal that’s perfect for solo cooks. Try it for lunch or dinner, and don’t forget to explore the full 7-Day Low GI Meal Plan for more healthy, fuss-free recipes!
