Looking for a healthy, filling, and flavorful meal that’s perfect for fall? This Pumpkin Quinoa Salad with Grilled Chicken and Feta is just the answer. Packed with seasonal ingredients and full of nutrients, it can be enjoyed as a main dish or made ahead for a nutritious lunch during the week.
What is Pumpkin Quinoa Salad with Grilled Chicken and Feta?
This wholesome meal includes roasted pumpkin, fluffy quinoa, juicy grilled chicken, tangy feta cheese, and fresh vegetables all tossed with a light lemon-olive oil dressing. The salad comes together in a colorful and delicious combination that’s perfect for cozy dinners or meal prep lunches.
Not only is it visually pleasing, it also balances protein, complex carbs, and healthy fats. Each component plays a role in taste and nutrition, making it both satisfying and good for your body.
Health Benefits and Things to Know
Health Benefits
This seasonal salad is loaded with nutrients. Quinoa is a whole grain that’s high in plant protein and rich in fiber, magnesium, and iron. Grilled chicken is a lean source of high-quality protein, which supports muscle repair and growth. Pumpkin adds vitamin A for healthy eyes and immune function. Feta cheese gives the dish a creamy texture and provides calcium for bone health.
The olive oil and lemon juice dressing boosts heart-healthy fats and vitamin C while keeping the dish light. Fresh greens like arugula or spinach can be added for even more vitamins and minerals.
Precautions
If you are watching sodium intake, keep an eye on the feta cheese, as it can be high in salt. Choosing a reduced-sodium version or using a smaller amount can help. People with dairy sensitivities can substitute feta with a non-dairy cheese or skip it altogether. For a vegetarian option, remove the chicken and add more chickpeas or roasted pumpkin.
Recipe: Pumpkin Quinoa Salad with Grilled Chicken and Feta
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 2 cups pumpkin, peeled and cubed
- 1 tablespoon olive oil (for roasting)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 chicken breasts
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 tablespoon olive oil (for grilling)
- 1/2 cup crumbled feta cheese
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 2 cups baby spinach or arugula
For the Dressing
- 3 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey
- 1/2 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the Quinoa: Add quinoa and water to a small pot. Bring to a boil, then lower the heat, cover, and simmer for about 15 minutes until the water is absorbed and quinoa is fluffy. Let it cool.
- Roast the Pumpkin: Preheat oven to 400°F (200°C). Toss pumpkin cubes in 1 tablespoon olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25 minutes or until tender and golden.
- Grill the Chicken: Rub chicken breasts with paprika, garlic powder, salt, pepper, and 1 tablespoon olive oil. Heat a grill pan over medium heat. Cook chicken for 5–6 minutes per side or until fully cooked. Let it rest, then slice it thinly.
- Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and pepper.
- Assemble the Salad: In a large bowl, combine the cooked quinoa, roasted pumpkin, grilled chicken, feta, red onion, parsley, and spinach. Drizzle with the dressing and toss well to combine.
- Serve: Portion into bowls or plates and enjoy warm or chilled.
Conclusion
This Pumpkin Quinoa Salad with Grilled Chicken and Feta is more than just a tasty fall recipe—it’s a balanced, nutrient-rich meal that’s easy to prepare and perfect for the whole family. Whether you’re looking for a healthy dinner, a satisfying lunch, or a meal prep idea, this colorful bowl is sure to satisfy your cravings and fuel your day the right way.
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