If soups are cosy jumpers and salmon is a silky scarf, then this Chicken & Spinach Quinoa Bowl is like your go-to activewear: light, flexible, and packed with function. It’s the kind of solo dinner you can throw together quickly, but it’s secretly a powerhouse of collagen-supporting nutrients.
With lean chicken for protein, spinach for vitamin C and iron, quinoa for plant-based amino acids, and a lemon-tahini dressing that ties it all together with a nutty zing, this is skin food that also feels like café food.
Why This Recipe Supports Collagen & Skin Health
- Chicken breast → A lean source of complete protein, delivering the amino acids your body needs to build collagen.
- Spinach → Loaded with vitamin C (a collagen cofactor) and iron (supports circulation and oxygen delivery to skin).
- Quinoa → Gluten-free, high in protein, and contains all nine essential amino acids.
- Tahini → Rich in zinc and copper, which help maintain collagen cross-linking and elasticity.
- Lemon juice → An extra burst of vitamin C to maximise collagen synthesis.
Ingredients (Serves 1)
- 1 small chicken breast (120–150 g)
- ½ cup cooked quinoa (about 2 tbsp uncooked)
- 1 cup fresh baby spinach leaves
- ½ small cucumber, diced
- 1 small carrot, grated
- 1 tsp olive oil
- Salt & pepper to season
For the Lemon-Tahini Dressing:
- 1 tbsp tahini
- Juice of ½ lemon
- 1 tsp honey or maple syrup (optional)
- 1 tbsp warm water to thin
Method
- Cook the quinoa: Rinse 2 tbsp uncooked quinoa, then simmer in ½ cup water until fluffy (10–12 mins).
- Cook the chicken: Season lightly with salt, pepper, and olive oil. Pan-fry or grill for 5–6 minutes per side until cooked through. Rest for 2 minutes, then slice.
- Make the dressing: Whisk tahini, lemon juice, honey, and warm water until smooth and pourable.
- Assemble the bowl: Layer spinach, cucumber, carrot, and quinoa in a bowl. Top with sliced chicken and drizzle generously with dressing.
Nutritional Highlights (Approx. per serve)
- Calories: ~420 kcal
- Protein: 33 g
- Fibre: 6 g
- Vitamin C: ~50 mg (half daily needs)
- Zinc: ~15% daily needs
- Collagen-friendly combo: Protein + vitamin C + zinc = collagen production, elasticity, and skin repair.
Reheating & Storage Tips
- Best served fresh — the spinach wilts if stored dressed.
- To meal prep: store cooked quinoa and chicken separately in containers for up to 3 days. Add fresh spinach and dressing just before eating.
- Dressing keeps in the fridge for 5 days in a jar. Shake before using.
Cost-Per-Serve (AUD, approx.)
- Chicken breast: $3.00
- Quinoa (2 tbsp uncooked): $0.60
- Spinach (1 cup): $1.00
- Carrot + cucumber: $1.00
- Tahini + lemon + pantry staples: $0.80
≈ $6.40 per collagen-supporting serve
Final Word
This Chicken & Spinach Quinoa Bowl is light enough for lunch, hearty enough for dinner, and brimming with nutrients that keep your skin feeling firm and bright. A collagen-friendly bowl that ticks all the boxes: fast, fresh, and solo-cook approved.
