Name: Lean Muscle-Packing Chicken and Quinoa Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 1 h 10 min
Yield: 4
Cuisine: Mediterranean-Inspired
Ingredients: ¼ cup tahini; 1 cup dry quinoa (yields ~3 cups cooked); 1 large sweet potato, cubed; 1 red bell pepper, sliced; 1 small garlic clove, minced; 1 tbsp water (to thin); 1 tsp dried oregano; 1 tsp paprika; 1.5 lbs boneless skinless chicken breast; 2 avocados, sliced; 2 cloves garlic, minced; 2 cups broccoli florets; 2 tbsp olive oil; 2 tbsp olive oil; 3 tbsp fresh lemon juice; Fresh parsley or cilantro, chopped (for garnish); Juice of 1 lemon; Salt & black pepper, to taste; Salt & pepper, to taste

This lean muscle-packing chicken and quinoa bowl is a high-protein, nutrient-dense dinner perfect for calisthenics athletes. Grilled chicken breast, fluffy quinoa, roasted vegetables, creamy avocado, and a zesty lemon-tahini dressing deliver balanced macros, anti-inflammatory benefits, and sustained energy to support muscle growth and recovery.

Why You’ll Love This Recipe

This lean muscle-packing chicken and quinoa bowl is the ultimate healthy dinner idea for calisthenics athletes and anyone focused on building lean muscle. It combines lean, high-quality protein from grilled chicken breast to fuel muscle repair after intense bodyweight workouts, complex carbs from quinoa for sustained energy and glycogen replenishment, and healthy fats from avocado to support hormone production and joint health. The colorful roasted vegetables add fiber, vitamins, and antioxidants to reduce inflammation and promote recovery. The bright lemon-tahini dressing ties everything together with incredible flavor without excess calories. It’s naturally gluten-free, dairy-free, macro-balanced, and incredibly satisfying—keeping you full for hours while supporting body recomposition goals. Quick to prepare, beautiful to serve, and tastes like a restaurant-quality meal, this bowl will become your go-to post-workout dinner that helps you train harder, recover faster, and look & feel stronger!

Recipe Tips and Tricks

Marinate the chicken for at least 30 minutes (or overnight) for maximum flavor and tenderness.
Use a meat thermometer—cook chicken to 165°F (74°C) for perfect juiciness.
Roast vegetables at high heat for caramelization and extra flavor.
Rinse quinoa thoroughly before cooking to remove bitterness.
Make extra dressing—it doubles as a great marinade or dip.
Assemble bowls just before eating to keep everything fresh and crisp.

Yield: 4 Servings

Lean Muscle-Packing Chicken and Quinoa Bowl

High-protein grilled chicken quinoa bowl with roasted veggies and tahini dressing—perfect for lean muscle building!

Prep Time 15 minutes

Cook Time 25 minutes

Additional Time 30 minutes

Total Time 1 hour 10 minutes

Ingredients

¼ cup tahini
1 cup dry quinoa (yields ~3 cups cooked)
1 large sweet potato, cubed
1 red bell pepper, sliced
1 small garlic clove, minced
1 tbsp water (to thin)
1 tsp dried oregano
1 tsp paprika
1.5 lbs boneless skinless chicken breast
2 avocados, sliced
2 cloves garlic, minced
2 cups broccoli florets
2 tbsp olive oil
2 tbsp olive oil
3 tbsp fresh lemon juice
Fresh parsley or cilantro, chopped (for garnish)
Juice of 1 lemon
Salt & black pepper, to taste
Salt & pepper, to taste

Instructions

Marinate the chicken! In a bowl, whisk olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper—add chicken breasts and coat well. Let marinate 30 minutes (or overnight in fridge).
Cook the quinoa! Rinse quinoa under cold water, then cook in 2 cups water or broth according to package directions (about 15 minutes)—fluff and set aside.
Preheat the oven! Set oven to 425°F (220°C) for roasting veggies—line a baking sheet with parchment paper.
Roast the vegetables! Toss broccoli, sweet potato cubes, and bell pepper slices with 1 tbsp olive oil, salt, and pepper—spread on baking sheet and roast 20–25 minutes until tender and slightly caramelized.
Grill the chicken! Heat grill pan or outdoor grill to medium-high—cook marinated chicken 5–6 minutes per side until internal temp reaches 165°F (74°C).
Rest the chicken! Remove chicken from heat and let rest 5 minutes—then slice into strips.
Make the dressing! In a small bowl, whisk tahini, lemon juice, olive oil, water, minced garlic, salt, and pepper until smooth and creamy—adjust consistency with more water if needed.
Assemble the base! Divide warm quinoa among 4 bowls as the hearty foundation.
Load up the goodness! Arrange roasted vegetables, sliced grilled chicken, and avocado slices beautifully over the quinoa.
Finish with flavor! Drizzle generously with lemon-tahini dressing, sprinkle with fresh parsley or cilantro, and dig in—feel the lean muscle-building power in every bite!

Notes

This bowl provides ~40–45g protein per serving—ideal for muscle repair and growth.
Use wild-caught or organic chicken for best quality and flavor.
Perfect for meal prep: Cook everything ahead and assemble fresh each day.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 779Total Fat 41gSaturated Fat 7gUnsaturated Fat 35gCholesterol 147mgSodium 205mgCarbohydrates 43gFiber 14gSugar 6gProtein 64g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Chicken breast: Lean, high-protein source (about 25–30g per 4 oz serving)—choose boneless, skinless for lowest fat content.
Quinoa: Complete plant-based protein with all essential amino acids, plus fiber and complex carbs for sustained energy.
Mixed vegetables (broccoli, sweet potato, bell peppers): Nutrient powerhouses rich in vitamins, minerals, fiber, and antioxidants—roasting enhances natural sweetness.
Avocado: Provides heart-healthy monounsaturated fats and potassium for muscle function and recovery.
Tahini: Creamy sesame paste base for the dressing—rich in calcium and healthy fats.
Fresh lemon juice: Brightens flavors and aids iron absorption from quinoa and greens.

Variations and Substitutions

Protein swap: Use grilled turkey breast, tofu, tempeh, or chickpeas for vegetarian/vegan option.
Grain swap: Substitute brown rice, farro, or cauliflower rice for lower-carb needs.
Extra veggies: Add zucchini, cherry tomatoes, or spinach for more volume and nutrients.
Spicy version: Add sriracha, red pepper flakes, or chili powder to the marinade.
Dressing twist: Swap tahini for Greek yogurt (if not dairy-free) or use a simple olive oil + lemon vinaigrette.
Nutty crunch: Sprinkle toasted almonds, pumpkin seeds, or sunflower seeds on top.
Higher calorie (bulking): Add extra quinoa or avocado for more carbs and fats.

Storage Options

Store chicken, quinoa, and roasted vegetables separately in airtight containers in the refrigerator for up to 4 days. Avocado and dressing are best added fresh. Reheat chicken and quinoa gently in microwave or skillet. Dressing keeps in fridge for up to 5 days.