I make some version of this Protein Power Bowl almost every Sunday, because it’s the one meal I can prep once and eat happily for three days straight. It’s quinoa, seared chicken, crisp veggies and crunchy walnuts, all pulled together with a garlic herb yogurt sauce that I could honestly eat by the spoonful.
My husband started calling it “the bowl” a few months back, as in “are we having the bowl this week?” That’s usually my answer when I’m staring into the fridge on a Tuesday with nothing planned. I always keep a batch of cooked quinoa and grilled chicken in the fridge for exactly this reason. My kids pick out the walnuts and eat them separately, which used to bother me until I realized that’s just how they get their protein in without complaining. Once you have the components ready, this bowl comes together in the time it takes to whisk the sauce.
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Ingredients for Protein Power Bowl
Here’s what I use, along with a few swaps that work well if you’re missing something or feeding picky eaters.
- 1 cup quinoa (about 3 cups cooked)
- 1 can chickpeas, rinsed and drained
- 2 chicken breasts or 4 chicken thighs, grilled or seared and chopped
- 1 cup cherry tomatoes, halved
- 1 cup zucchini, chopped
- 2 to 4 green onions, chopped
- 1 cup California walnuts, divided into 1/4 cup servings
- 2 avocados, chopped
Garlic Herb Yogurt Sauce
- 1/2 cup Greek yogurt
- 1 lemon, juiced and zested
- 1 clove garlic, grated
- Salt and pepper, to taste
- Handful fresh herbs (cilantro, parsley, dill)
A quick allergen note: this one has dairy (Greek yogurt) and tree nuts (walnuts), so swap accordingly if you’re cooking for someone with either.
My go-to brand for Greek yogurt is a full-fat, plain variety, the same kind I reach for in my high protein yogurt bowl. It keeps the sauce thick instead of watery. If you’re out of chickpeas, white beans work fine here too.
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Step-by-Step Instructions
In my experience, having the chicken and quinoa done ahead of time is what makes this bowl a genuine 10-minute lunch instead of a project.
- Cook the quinoa according to package directions, then set it aside to cool slightly.
- Make the dressing: in a small bowl, whisk together the Greek yogurt, lemon juice and zest, garlic, salt, pepper and fresh herbs until smooth and creamy.
- Assemble the bowls: add quinoa as the base, then layer on the chopped chicken, chickpeas, tomatoes, zucchini, avocado and green onion. Top each bowl with chopped California walnuts for crunch and a generous drizzle of the garlic herb yogurt sauce.
Pro tip: grate the garlic instead of mincing it. It disappears into the sauce instead of leaving sharp bites.
High Protein Power Bowl with Garlic Herb Yogurt Sauce
Ingredients
Equipment
Method
- Cook the quinoa according to package directions, then set it aside to cool slightly.
- Make the dressing: in a small bowl, whisk together the Greek yogurt, lemon juice and zest, garlic, salt, pepper and fresh herbs until smooth and creamy.
- Assemble the bowls: add quinoa as the base, then layer on the chopped chicken, chickpeas, tomatoes, zucchini, avocado and green onion. Top each bowl with chopped California walnuts for crunch and a generous drizzle of the garlic herb yogurt sauce.Grate the garlic instead of mincing it so it disappears into the sauce instead of leaving sharp bites.
Nutrition
Notes
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What to Serve With Protein Power Bowl
This bowl is filling on its own, but a couple of sides round it out nicely for dinner.
- Warm pita or naan: great for scooping up extra sauce once the bowl is gone.
- A simple cucumber salad: adds a cool, crunchy contrast to the warm quinoa and chicken.
- Sparkling water with lemon: keeps the meal light, especially if you’re eating it midday.
Storage & Serving Tips
Store the components separately in airtight containers in the fridge for up to 4 days. Keep the yogurt sauce in its own small container so the bowl doesn’t get soggy.
To reheat, warm the quinoa and chicken in the microwave for about a minute, then add the cold toppings and sauce right before eating. I usually skip reheating the avocado and tomatoes entirely since they’re best fresh.
This bowl is easy to switch up. Swap the quinoa for brown rice or farro, use shrimp or tofu instead of chicken, or wrap the whole thing in a tortilla for a grab-and-go lunch.
My Favorite Sauces for Protein Power Bowl
A creamy yogurt sauce is already built into this recipe, but if I want to switch things up through the week, these are the pairings I come back to with the chicken and quinoa base.
- Honey lime vinaigrette: I whisk honey, soy sauce, lime juice and olive oil into a light, tangy dressing that brightens the bowl without overpowering the yogurt sauce. It’s got the same honey backbone as my hot honey protein bowl, if you want to lean into that sweet-savory combo.
- Peanut sauce: I blend soy sauce, rice vinegar and a spicy chili crunch for a nutty, savory contrast that pairs especially well with the walnuts already in the bowl.
- Balsamic mustard yogurt dressing: I reduce balsamic vinegar and mix it with mustard and yogurt for a tangy, slightly sweet finish that works nicely with the cherry tomatoes and avocado.
- Low-sugar BBQ sauce: For a smokier take, I’ll pair a low-sugar barbecue sauce with a simple ranch dressing to turn this into more of a loaded backyard-style bowl.
Conclusion
This Protein Power Bowl has become one of my most-repeated meals, mostly because it never feels like the same bowl twice. Change the sauce, swap a vegetable, and it’s a new lunch by Thursday. If you want to switch up the protein another week, my beef protein bowl is a heartier take on this same formula. If you try it, I’d love to hear which sauce combination becomes your favorite.
