Blog Header Image

Rushmore CrossFit


July 2, 2024

Quinoa Bowls with Mixed Vegetables and Grilled Chicken


  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 tablespoon olive oil
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup cherry tomatoes, halved
  • Salt and pepper, to taste
  • 1 pound chicken breast, grilled and sliced (or 1 block tofu, cubed and grilled for vegetarian option)
  • Optional toppings: Fresh basil, lemon wedges, balsamic glaze


  1. Cook Quinoa:
    • Rinse quinoa under cold water. In a medium saucepan, bring water or vegetable broth to a boil.
    • Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until water is absorbed and quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
  2. Prepare Vegetables:
    • Preheat oven to 400°F (200°C).
    • Toss sliced bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper on a baking sheet.
    • Roast in the oven for 15-20 minutes, or until vegetables are tender and slightly caramelized.
  3. Grill Chicken (or Tofu):
    • Season chicken breasts with salt and pepper. Grill over medium-high heat for 6-8 minutes per side, or until cooked through and juices run clear. Slice thinly.
    • For tofu, toss cubed tofu with olive oil, salt, and pepper, then grill until lightly browned on all sides.
  4. Assemble Quinoa Bowls:
    • Divide cooked quinoa among serving bowls.
    • Top with roasted vegetables and grilled chicken (or tofu).
    • Garnish with fresh basil leaves, a squeeze of lemon juice, and a drizzle of balsamic glaze if desired.
  5. Serve:
    • Enjoy immediately, or store in airtight containers for meal prep lunches throughout the week.

Macro Breakdown (per serving, 4 servings):

  • Calories: ~350
  • Protein: ~30g (with chicken) / ~20g (with tofu)
  • Fat: ~10g (varies based on preparation)
  • Carbohydrates: ~40g
  • Fiber: ~6g

Continue reading