If you’re looking for a delicious, nutritious meal packed with flavor and protein, this recipe for Baked Chicken Thighs with Black Bean, Quinoa, and Avocado Salad is just what you need. It’s easy enough for a weekday dinner and healthy enough to keep you fueled for any activity. This dish brings together lean poultry, fiber-rich legumes, and heart-healthy fats into one satisfying meal.
Why You’ll Love This Dish
This meal combines juicy, oven-baked chicken thighs with a refreshing and nutrient-rich salad made with quinoa, black beans, avocado, and colorful vegetables. It provides a balanced mix of protein, fiber, and good fats while tasting amazing. Each bite is full of flavor—from the savory spices on the chicken to the zesty lime dressing in the salad. It’s a perfect example of how healthy eating doesn’t have to be boring.
Health Benefits and Precautions
Health Benefits:
- Chicken thighs: A tasty source of protein that helps build and repair tissues. They’re also rich in B vitamins and minerals like zinc and iron.
- Quinoa: Quinoa is a complete protein, meaning it has all nine essential amino acids your body needs. It’s also high in fiber and naturally gluten-free.
- Black beans: These legumes add fiber, protein, and essential minerals like magnesium and iron. They also help support heart and digestive health.
- Avocado: Avocados are full of heart-healthy monounsaturated fats, which can help lower bad cholesterol. They also offer potassium and vitamins E and C.
Precautions:
- Chicken must be cooked to an internal temperature of 165°F (74°C) to ensure it is safe to eat.
- If you are on a low-fat diet, skinless chicken thighs can be used to reduce fat content.
- Those with legume allergies should substitute the black beans with a vegetable like roasted sweet potato or corn.
Recipe: Baked Chicken Thighs with Quinoa, Black Bean & Avocado Salad
Ingredients
For the Chicken:
- 6 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and pepper to taste
For the Salad:
- 1 cup uncooked quinoa
- 1 can (15 oz) black beans, drained and rinsed
- 1 avocado, diced
- 1 small red bell pepper, diced
- ½ cup cherry tomatoes, halved
- ¼ cup chopped red onion
- 2 tablespoons chopped fresh cilantro
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
Step 1: Bake the Chicken
1. Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper or lightly grease it.
2. In a bowl, mix olive oil, garlic powder, paprika, cumin, salt, and pepper. Rub the seasoning mix all over the chicken thighs.
3. Place the chicken thighs on the prepared tray, skin side up. Bake for 35–40 minutes or until the internal temperature reaches 165°F (74°C) and the skin is crispy.
Step 2: Prepare the Quinoa
1. Rinse the quinoa under cold water. In a medium saucepan, add quinoa and 2 cups of water. Bring to a boil.
2. Reduce the heat, cover, and simmer for 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool slightly.
Step 3: Make the Salad
1. In a large mixing bowl, combine cooked quinoa, black beans, bell pepper, cherry tomatoes, red onion, cilantro, and diced avocado.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
Step 4: Serve the Meal
Place a generous helping of quinoa and black bean salad on each plate. Top with a warm baked chicken thigh. Garnish with extra cilantro or a wedge of lime if desired.
Tips and Variations
- Add corn, diced cucumber, or baby spinach to the salad for extra crunch and color.
- Use skinless chicken thighs or breasts for a leaner option.
- Store leftover salad and chicken separately in the fridge for up to 3 days.
Final Thoughts
This Baked Chicken Thighs with Quinoa, Black Bean & Avocado Salad recipe is a great way to enjoy a nutrient-rich, balanced meal that is full of flavor. Easy to make and even easier to enjoy, this recipe supports heart health, muscle recovery, and digestive wellness, all while delivering a satisfying dish your whole family can look forward to.
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