Quinoa Tabbouleh With Grilled Chicken and Feta

Quick Recipe Version (TL;DR)

• Yield: 4 servings
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes

Quick Ingredients

• 1 cup dry quinoa + 2 cups water + 1/2 tsp kosher salt
• 1 lb boneless, skinless chicken breasts
• 2 tbsp olive oil (for chicken) + 1 tbsp olive oil (for tabbouleh)
• 2 tbsp fresh lemon juice (for chicken) + 1/4 cup fresh lemon juice (for tabbouleh)
• 2 cloves garlic, minced
• 1 tsp dried oregano, 1 tsp kosher salt, 1/2 tsp black pepper
• 2 cups chopped fresh parsley, 1/2 cup chopped fresh mint
• 1 English cucumber (about 12 oz), diced
• 1 1/2 cups diced tomatoes
• 4 scallions, thinly sliced
• 1/3 cup crumbled feta

Do This

• 1. Simmer quinoa in salted water (15 minutes), then steam off heat (5 minutes) and cool.
• 2. Marinate chicken with olive oil, lemon juice, garlic, oregano, salt, and pepper (while quinoa cooks).
• 3. Preheat grill to medium-high (about 450°F) and oil grates.
• 4. Grill chicken 5–7 minutes per side to 165°F internal; rest 5 minutes, then slice.
• 5. Toss cooled quinoa with parsley, mint, cucumber, tomatoes, scallions, lemon juice, olive oil, salt, and pepper.
• 6. Divide tabbouleh into bowls, top with sliced chicken, and sprinkle with feta.

---

Why You’ll Love This Recipe

• It tastes bright and fresh thanks to lots of herbs and lemon.
• Quinoa makes it hearty enough for dinner but still light.
• Grilled chicken adds smoky flavor and satisfying protein.
• Great for meal prep: the tabbouleh holds up well for a few days.

Grocery List

• Produce: fresh parsley, fresh mint, 1 English cucumber, tomatoes, scallions, lemons, garlic
• Dairy: feta cheese
• Pantry: dry quinoa, olive oil, dried oregano, kosher salt, black pepper

Full Ingredients

Quinoa

• 1 cup dry quinoa, rinsed well
• 2 cups water
• 1/2 tsp kosher salt

Grilled Chicken

• 1 lb boneless, skinless chicken breasts (about 2 large), patted dry
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper

Quinoa Tabbouleh

• 2 cups chopped fresh flat-leaf parsley (from about 2 large bunches)
• 1/2 cup chopped fresh mint leaves
• 1 English cucumber (about 12 oz), diced small (about 1 1/2 cups)
• 1 1/2 cups diced tomatoes (seeded if very juicy)
• 4 scallions, thinly sliced (about 1/2 cup)
• 1/4 cup fresh lemon juice (about 2 lemons)
• 1 tbsp olive oil
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground black pepper, plus more to taste

To Finish

• 1/3 cup crumbled feta cheese
• Optional: lemon wedges for serving

Step-by-Step Instructions

Step 1: Cook and cool the quinoa

Rinse 1 cup quinoa in a fine-mesh sieve under cool running water for 20–30 seconds. This helps remove any bitterness.

Add the quinoa to a small saucepan with 2 cups water and 1/2 tsp kosher salt. Bring to a boil over high heat, then reduce to a gentle simmer, cover, and cook for 15 minutes.

Turn off the heat and let it sit (covered) for 5 minutes to steam. Fluff with a fork and spread the quinoa on a plate or rimmed baking sheet to cool for about 10 minutes. (Warm quinoa can wilt the herbs, so a quick cool-down helps.)

Step 2: Marinate the chicken

While the quinoa cooks, make a quick marinade. In a medium bowl, whisk together 2 tbsp olive oil, 2 tbsp lemon juice, 2 minced garlic cloves, 1 tsp dried oregano, 1 tsp kosher salt, and 1/2 tsp black pepper.

Add the 1 lb chicken breasts and turn to coat. Let sit at room temperature for 10–15 minutes (or cover and refrigerate up to 8 hours; if chilled, take the chicken out 15 minutes before grilling for more even cooking).

Step 3: Preheat the grill

Preheat a grill (or grill pan) to medium-high heat, about 450°F. Clean the grates and lightly oil them.

If using a grill pan indoors, preheat the pan over medium-high for 3–5 minutes and lightly brush with oil.

Step 4: Grill the chicken and rest it

Place the chicken on the grill and cook for 5–7 minutes per side, until well-marked and the thickest part reaches 165°F on an instant-read thermometer.

Transfer to a plate and let rest for 5 minutes. Resting keeps the chicken juicy and makes it easier to slice cleanly.

Step 5: Chop the vegetables and herbs

While the chicken rests, prep the tabbouleh mix-ins: chop the parsley and mint, dice the cucumber, dice the tomatoes, and thinly slice the scallions.

For the cleanest texture, aim for small, even pieces so every bite has a bit of everything.

Step 6: Toss the quinoa tabbouleh

In a large bowl, combine the cooled quinoa, chopped parsley, mint, cucumber, tomatoes, and scallions.

Pour in 1/4 cup lemon juice and 1 tbsp olive oil. Season with 1/2 tsp kosher salt and 1/4 tsp black pepper. Toss thoroughly and taste; add a pinch more salt or an extra squeeze of lemon if you want it brighter.

Step 7: Slice the chicken and assemble

Slice the rested chicken against the grain into strips.

Divide the quinoa tabbouleh among 4 bowls or plates. Top each with sliced grilled chicken and finish with a sprinkle of crumbled feta (about 1 1/3 tbsp per serving). Serve right away, with lemon wedges if you like.

Pro Tips

• Cool the quinoa quickly: Spreading it on a plate or baking sheet keeps the herbs vibrant instead of wilted.
• Chop herbs with a sharp knife: This helps prevent bruising and keeps the tabbouleh tasting extra fresh.
• Use an instant-read thermometer: Pull the chicken at 165°F for safe, juicy results.
• Seed juicy tomatoes: If your tomatoes are very wet, scoop out the seeds to avoid a watery salad.
• Adjust to taste: Tabbouleh should be punchy. Add lemon and salt in small increments until it tastes lively.

Variations

• Swap the protein: Use grilled shrimp (cook to 145°F), salmon, or chickpeas for a vegetarian version.
• Make it extra Mediterranean: Add 1/4 cup chopped kalamata olives and an extra 1 tbsp olive oil.
• Spice it up: Add 1/4 tsp crushed red pepper flakes to the tabbouleh dressing or a pinch of sumac for tangy depth.

Storage & Make-Ahead

Store the quinoa tabbouleh in an airtight container in the refrigerator for up to 3 days. For the best texture, store the chicken separately (also up to 3 days), then slice and add right before serving.

If making ahead for meal prep, consider leaving the cucumbers out and stirring them in on day 2 to keep everything extra crisp. Add feta at the end so it stays crumbly instead of dissolving into the salad.

Nutrition (per serving)

Approximate, per serving (1/4 of recipe): 520 calories, 39 g protein, 42 g carbohydrates, 22 g fat, 6 g fiber, 920 mg sodium. Values vary by brand and exact produce sizes.