Chicken Quinoa & Pea Salad (High-Protein, High-Fiber Lunch)

There is something about opening the fridge and having a delicious lunch ready to grab that makes my day feel a little more manageable. Maybe it's wishful thinking, but when I have a quick, satisfying lunch waiting for me, I feel like my day runs a little smoother!

This Chicken Quinoa & Pea Salad is one of those easy lunches I love to prep on a Sunday afternoon. It takes just a few minutes to throw together, uses simple ingredients, and makes a great option to have ready for busy weekdays.

It's packed with protein and fiber (35 gm protein & 8 gm fiber), has plenty of flavor from the feta and olive oil vinaigrette, and can be enjoyed cold or slightly warmed. No complicated meal prep or long ingredient list required!

Why You'll Love This Chicken Quinoa & Pea Salad

I'm always looking for simple ways to add more protein and fiber to meals without making food preparation complicated. This salad checks both boxes!

• 35 grams of protein: Grilled chicken, quinoa, and peas make this a satisfying lunch.
• 8 grams of fiber: Quinoa and peas help add fiber to your day.
• Simple ingredients: Nothing fancy or difficult to find.
• Great for meal prep: Make a few individual portions ahead of time so lunch is ready when you are.
• Enjoy it your way: Eat it cold straight from the fridge or warm it up before serving.

Let's Talk About Peas!

Peas don't always get the attention they deserve! They're an easy addition to meals and offer more nutrition than you might realize.

One serving provides approximately 5 grams of protein and 5 grams of fiber, along with important nutrients like calcium, iron, potassium, vitamin A, and vitamin C.

I love finding simple ways to add more fiber to meals, and peas are an easy place to start. They're inexpensive, convenient (frozen peas work great!), and don't require much preparation.

Ingredients You'll Need

You only need a handful of ingredients to make this easy lunch:

• Cooked quinoa: Adds fiber, texture, and a little extra protein.
• Green peas: I use frozen peas that have been thawed.
• Grilled chicken: Good & Gather grilled chicken strips are a convenient shortcut when you want to save time.
• Feta cheese: Adds a little salty, creamy flavor.
• Red onion: Gives the salad a little crunch.
• Newman's Own Olive Oil & Vinegar Dressing: Brings everything together without needing to make a separate dressing.

How to Make Chicken Quinoa & Pea Salad

This is one of those recipes that barely feels like cooking!

1. Cook your quinoa according to package directions and allow it to cool.
2. Thaw your peas if using frozen.
3. Add the quinoa, peas, grilled chicken, feta, and chopped red onion to a bowl.
4. Drizzle with olive oil and vinegar dressing.
5. Toss everything together and enjoy!

You can eat it immediately or divide it into individual containers for the week.

Tips for Meal Prep

Sunday afternoon is usually when I like to get a few lunches ready for the week. Having something nutritious already prepared makes it easier to avoid the last-minute question of what to eat.

Here are my favorite meal prep containers (and they are oven and microwavable safe)

A few tips:

• Divide into individual containers for easy grab-and-go lunches.
• Keep the dressing separate if you prefer a firmer quinoa texture.
• Store in airtight containers in the refrigerator and enjoy within 3–4 days.
• Give it a quick toss before eating.

Frequently Asked Questions

Can I eat this salad warm or cold?

Absolutely! It's delicious chilled right out of the refrigerator, but you can also warm the quinoa and chicken before adding the remaining ingredients.

Can I use frozen peas?

Yes! Frozen peas are perfect for this recipe. Simply thaw them before adding them to your salad.

Can I make this salad ahead of time?

Definitely. It's a great meal prep lunch. Prepare individual servings and refrigerate until you're ready to eat.

How much protein and fiber does this salad provide?

One serving provides approximately 35 grams of protein and 8 grams of fiber, making it a filling lunch option.

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A post shared by Stacy | Registered Dietitian + Personal Trainer (@dailydietitianrd)