Chicken & Quinoa Power Salad Recipe (440 Cal, 42g Protein) | Eati
Chicken & Quinoa Power Salad is a high-protein meal delivering 42g of protein and 440 calories per serving — designed for muscle building and fat loss. With 12g of fat and 40g of carbohydrates, it fits comfortably into any macro-tracked eating plan. Log it in Eati to track your macros automatically and stay on target.
Ingredients
- 160g cooked chicken breast, diced or sliced - 150g cooked quinoa (about 60g dry) - 80g cherry tomatoes, halved - 50g cucumber, diced - 30g feta cheese, crumbled - 2 cups (60g) mixed greens or rocket - 1 tbsp olive oil - 1 tbsp lemon juice - Salt, pepper, dried oregano
Instructions
1. Cook quinoa if not prepared ahead: rinse, cook in 120ml water 12–15 minutes, cool. 2. Cook chicken breast (grill, bake, or use leftover rotisserie) and dice into pieces. 3. In a large bowl, combine cooled quinoa, chicken, tomatoes, cucumber, and greens. 4. Whisk olive oil, lemon juice, salt, pepper, and oregano. Pour over salad. 5. Top with crumbled feta. Toss gently. 6. Log in Eati: 'quinoa salad chicken 160g feta 30g quinoa 150g'.
Calories, Protein, Fat & Carbs
Per serving (estimated): Calories: 440 kcal Protein: 42g Fat: 12g Carbohydrates: 40g Macro split: 38% protein / 25% fat / 36% carbs Protein per 100 calories: 9.5g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.
Why Chicken & Quinoa Power Salad Works for Muscle Gain and Weight Loss
This salad delivers 42g of protein with the satisfying texture of warm quinoa, crunch of vegetables, and the umami depth of feta — a meal that doesn't feel like diet food. Macro breakdown (estimated): • 440 calories • 42g protein • 12g fat • 40g carbohydrates Cold salads are underrated for muscle building: Eating protein cold is just as effective as eating it warm — protein denaturation by stomach acid is the same regardless of temperature. Cold salads are also faster to assemble from pre-cooked components, which is why they dominate real-world high-protein meal prep.
Variations and Serving Ideas
1. Avocado added (530 cal, 42g protein): add half an avocado for healthy fats and creaminess. 2. Extra protein (500 cal, 52g protein): double the chicken to 220g. 3. Vegan (420 cal, 28g protein): replace chicken with chickpeas, skip feta. 4. Greek style (450 cal, 42g protein): add kalamata olives, red onion, sun-dried tomatoes.
Meal Prep, Storage & Time-Saving Tips
Assemble salad dry (no dressing) and store 3 days refrigerated. Add dressing and feta just before eating to prevent sogginess.
Track the exact macros for Chicken & Quinoa Power Salad in Eati — type what you ate or snap a photo and let the app calculate protein, calories, fat, and carbs instantly.
Download EatiConclusion
Chicken & Quinoa Power Salad delivers 42g of protein in 440 calories — a macro profile that makes it one of the most effective dishes for body recomposition. Add it to your weekly rotation, track each serving in Eati, and let consistent protein intake do the work.
Frequently Asked Questions
How many calories in chicken and quinoa salad?
About 440 calories per serving with 160g chicken, 150g cooked quinoa, feta, and vegetables — 42g protein, 12g fat, 40g carbs.
Is quinoa salad good for weight loss?
Yes. Quinoa's combination of protein, fiber, and complex carbohydrates creates sustained satiety. Combined with chicken's protein density, this salad keeps hunger at bay for 3–4 hours.
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