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Chicken Quinoa Salad

Chicken & Quinoa Salad

Only 144 calories per serving. This is one of my favorite salads and is perfect to meal-prep ahead. Quinoa has a glycemic index of 53. By comparison, the GI of white rice is roughly 73. GI is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while low-GI foods lead to slower, steadier increases.
Course Main Course
Servings 5
Calories 144 kcal



  • 3 gram/ml Olive oil Can be omitted
  • 7 gram/ml Mustard
  • 25 gram/ml Rice Wine Vinegar Substitute: Red Wine Vinegar
  • 30 gram Shallot Substitute: red onion
  • 1 gram Salt
  • 0.5 teaspoon Black pepper
  • 12 gram Parsley, fresh Same as 5 tablespoons

Salad ingredients

  • 110 gram Quinoa , Uncooked
  • 240 gram Chicken Breast Can also be 110-gram pre-made chicken meat such as rotisserie chicken


  • Make the chicken or chop pre-made chicken. See the recipe below on how to make shredded chicken.
  • Rinse the quinoa well.
  • Cook the quinoa according to the package and set aside to let it cool.
  • Dice the shallot and chop the parsley
  • Mix all the dressing ingredients.
  • Add the dressing, quinoa, and chicken in a bowl. Gently mix until everything is combined.
  • Serve over a salad with your favorite ingredients such as spring mix, chopped nuts, and avocado.


Shredded Chicken

The ultimate meal-prep recipe. Can be made in a slow cooker or on the stove in a pot.
Course Main Course
Servings 5
Calories 87 kcal


  • 1 Slow Cooker optional, can also be made on the stove


  • 450 gram Chicken Breast Only a guidance amount, use however much you want
  • 0.5 teaspoon Salt can be adjusted
  • 0.5 teaspoon Pepper can be adjusted
  • 1 whole Bay Leaf Optional!


Slow Cooker:

  • Place chicken in a single layer in the slow cooker.
  • Add enough water (or broth) until the chicken is almost covered in water.
  • Add the seasonings.
  • Cover and cook on low for 5-7 hours or high for 3-4 hours. The chicken should reach 165 degrees F.
  • Let the chicken rest then transfer to a cutting board or a big bowl.
  • Use two forks to pull the chicken apart or a hand mixer to make it quick.

Stove Method

  • Place chicken in a large pan, try to avoid overlapping them.
  • Add seasonings.
  • Add enough water (or broth) to cover the chicken. The water should be about one in over the chicken.
  • Bring the water to a boil, then reduce the heat and let simmer until the chicken reaches 165 degrees F. The time it takes depends on the size of your chicken, somewhere between 8-20 minutes.
  • Remove then let rest on a cutting board or in a big bowl.
  • Use two forks to pull the chicken apart or a hand mixer to make it quick.


  • Let cool a bit before storing.
  • Fridge: an airtight container, for up to 3-4 days.
  • Freeze: an airtight container that is freeze-safe for up to 3 months.


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