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Mediterranean Quinoa & Chicken Power Bowl

Why It's Kidney & Heart Friendly 💚❤️

✔️ Quinoa: A complete protein that is lower in potassium than many other whole grains when portioned correctly.
✔️ Chicken Breast: High-quality lean protein to support muscle health.
✔️ Cucumber & Bell Peppers: Excellent low-potassium vegetable choices that add crunch and hydration.
✔️ Tahini: A heart-healthy source of monounsaturated fats (use in moderation for phosphorus).
✔️ Lemon & Oregano: Classic Mediterranean aromatics that provide "pop" without needing salt.
✔️ Red Onion: Adds sharp flavor and antioxidants with very little potassium impact.

Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Difficulty: Beginner
Servings: 4
Estimated Cost: 15
Calories: 360
Best Season: Suitable throughout the year
Description

This "power bowl" is the ultimate kidney-friendly meal prep solution. It combines the nutty texture of quinoa with lean, herb-crusted chicken breast and a colorful array of low-potassium vegetables like cucumbers, bell peppers, and red onions. Instead of high-sodium feta or olives, we use a creamy, homemade lemon-tahini dressing that provides healthy fats and incredible zest without the salt.

Ingredients
  • Ingredients
    • For the Herb Chicken:
  • 1 lb 1 boneless, skinless chicken breast, cut into 1-inch cubes 🍗
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
    • For the Quinoa Base:
  • 1 cup dry quinoa (rinsed thoroughly to remove saponins)
  • 2 cups water or very low-sodium vegetable broth
  • The Veggie Mix:
  • 1 cup English cucumber, diced 🥒
  • 1 cup red bell pepper, diced 🫑
  • 1/4 cup red onion, finely diced
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh mint, chopped (optional but highly recommended!)
    • Zesty Lemon-Tahini Drizzle:
  • 2 tbsp tahini (sesame paste)
  • 2 tbsp fresh lemon juice
  • 1 tbsp water (to thin)
  • 1/2 tsp honey or maple syrup
  • 1/4 tsp cumin
Instructions
    1. Cook the Quinoa:
  1. 1
    In a medium saucepan, combine rinsed quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
    2. 2. Roast or Pan-Sear the Chicken:
  2. 2
    Toss chicken cubes with olive oil, oregano, garlic powder, and pepper.
  3. 3
    Stovetop: Heat a skillet over medium-high heat and cook chicken for 8-10 minutes until golden and cooked through.
  4. 4
    Oven: Bake at 400°F (200°C) for 15-18 minutes.
    5. 3. Prep the Veggies:
  5. 5
    While the chicken and quinoa cook, dice your cucumber, bell pepper, and red onion. Chop the fresh herbs. Toss the veggies together in a small bowl with a squeeze of lemon.
    6. 4. Whisk the Dressing:
  6. 6
    In a small jar or bowl, whisk together the tahini, lemon juice, honey, and cumin. Add water one teaspoon at a time until it reaches a drizzling consistency.
    7. 5. Assemble the Bowls:
  7. 7
    Divide the quinoa among 4 bowls. Top each with a portion of the herb chicken and the fresh veggie mix.
    8. 6. Finish & Serve:
  8. 8
    Drizzle the lemon-tahini dressing over each bowl. Garnish with extra fresh parsley and a lemon wedge.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 360kcal
% Daily Value *
Sodium 95mg4%
Potassium 450mg13%
Total Carbohydrate 32g11%
Dietary Fiber 5g20%
Sugars 5g
Phosphorus 310 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

RECIPE TIPS

  • Rinse your Quinoa: Always rinse dry quinoa in a fine-mesh strainer before cooking to remove the bitter outer coating.
  • Meal Prep Magic: These bowls stay fresh in the fridge for up to 3 days. Keep the dressing in a separate small container to keep the veggies crisp!
  • The "Feta" Swap: If you miss the tang of cheese, add a few small cubes of firm tofu marinated in lemon juice and oregano—it mimics the texture of feta without the massive sodium hit.
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Read it online: https://thrivingwithckd.com/recipe/mediterranean-quinoa-chicken-power-bowl/