Quinoa Protein Salad Bowl with Tikka Chicken, Crispy Corn and Fresh Veggies

Looking for a lunch that actually keeps you full until dinner? This quinoa protein salad bowl layers fluffy quinoa with crunchy raw cucumber, tomato and pepper, golden buttered corn, creamy feta and juicy tikka-spiced chicken. Everything is tossed in a simple lemon and olive oil dressing, so the flavours stay fresh and bright. It is ready in about 20 minutes if you have cooked quinoa to hand, and it packs well for work lunches too.Serves: 2 bowlsPrep time: 10 minutesCook time: 10 minutes (plus 15 minutes if cooking the quinoa from scratch)Total time: about 20 minutesProtein: about 35g per bowl with the chicken1. Crispy Tikka ChickenIngredients200g boneless, skinless chicken breast or thigh, cut into small (about 2cm) cubes1 tsp tikka masala1 tbsp lemon juiceA pinch of salt (skip if your masala already contains salt)Avocado oil spray or 1 tsp butter, for cookingMethodMarinate: Toss the chicken cubes with the tikka masala, lemon juice and salt. Leave for at least 10 minutes, or cover and refrigerate for up to 12 hours for deeper flavour.Cook: Heat a non-stick pan over medium-high heat and lightly spray with avocado oil. Spread the chicken out in a single layer and cook for 6–8 minutes, turning every couple of minutes, until golden with crispy edges.Check it is done: Cut the largest piece open. It should be white all the way through with no pink, and the juices should run clear (75°C / 165°F if you use a food thermometer).2. Crispy Buttered Corn1 cup sweetcorn (frozen, tinned and drained, or fresh off the cob)1 tbsp butter (or ghee)½ tsp freshly ground black pepperPat the corn dry with kitchen paper first, so it crisps instead of steaming. Melt the butter in a pan over medium-high heat, add only the corn and sauté for 5–6 minutes, stirring now and then, until some kernels turn golden and lightly charred. Sprinkle with black pepper and set aside.3. Quinoa Salad BaseIngredients1 cup cooked quinoa (about ⅓ cup dry)1 cucumber, chopped1 tomato, chopped1 capsicum (bell pepper), chopped50g feta cheese, crumbled1 tbsp lemon juice1 tbsp extra virgin olive oilSalt, to tasteA handful of fresh berries and chopped mint leaves, for toppingMethodCook the quinoa (if needed): Rinse ⅓ cup dry quinoa well in a sieve to remove its natural bitter coating. Simmer with ⅔ cup water, covered, for about 15 minutes until the water is absorbed. Rest for 5 minutes, fluff with a fork and let it cool slightly.Mix: In a large bowl, combine the quinoa, cucumber, tomato, capsicum and crispy corn.Dress: Add the lemon juice, olive oil and salt, and toss well. Gently fold in the feta so it stays in soft chunks. Taste and adjust the salt or lemon.4. Assemble and ServeDivide the quinoa salad between two bowls. Top with the warm crispy chicken, a handful of fresh berries (blueberries work beautifully) and chopped mint. Serve straight away, while the chicken is warm and the vegetables are still crunchy.Nutrition (Approximate, Per Bowl)Calories: about 540 kcalProtein: about 35gCarbohydrates: about 49g (including around 6g fibre)Fat: about 24gThese figures are estimates based on standard ingredient values and the amounts listed above, so they will vary with the brands and portion sizes you use. Without the chicken, each bowl is roughly 420 kcal and 12g protein. For a lighter bowl, use 1 tsp butter for the corn and 2 tsp olive oil in the dressing, which saves about 50 kcal per bowl.Easy SwapsVegetarian: Swap the chicken for roasted chickpeas, pan-fried paneer or crispy tofu, tossed in the same tikka masala.Dairy-free: Skip the feta, cook the corn in olive oil instead of butter, and add sliced avocado for creaminess.Grain swap: Brown rice or bulgur wheat also work. Quinoa is naturally gluten-free, but bulgur is not.More heat: Add a pinch of chilli flakes to the dressing or a little red chilli powder to the marinade.Meal Prep and StorageCool the chicken and quinoa quickly, then store the chicken, salad base and feta in separate airtight containers in the fridge for up to 3 days.Keep the dressing separate and add it, along with the tomato and cucumber, just before eating so the bowl does not turn soggy.Enjoy the chicken cold, or reheat it until piping hot all the way through.Tips for the Best BowlDo not crowd the pan: Give the chicken space so it browns and crisps rather than stewing in its own juices.Season the quinoa: A pinch of salt and a squeeze of lemon while it is still warm makes it far more flavourful.Add berries last: They stay whole and do not stain the feta.Hungry for more? Try our zucchini chicken bunless burgers, or explore more lunch ideas and salads and bowls.You might also like: If you love tikka flavours, try our Juicy Air Fryer Chicken Tikka with Grilled Veggies.