Chicken & Quinoa Power Bowl
A complete, balanced bowl combining lean chicken breast with quinoa — one of the few plant foods that provides all nine essential amino acids. Paired with roasted vegetables and a tahini dressing, this delivers sustained energy and over 40g of protein per serving.
Prep
15 min
Cook
25 min
Total
40 min
Serves
2
Quick read
What this recipe does
Built to keep you fuller, steadier, and less snacky after eating.
Why it fits PCOS/PMOS goals
Higher-protein meals usually make Atlas pattern data cleaner because they soften the crash-and-crave loop common in PCOS/PMOS.
Ingredients that matter most
chicken breasts, quinoa, chicken or vegetable stock
How to log it fast
Log chicken breasts first, then quinoa if that was the part most likely to affect energy, cravings, or symptoms.
Ingredients
If you log this in Atlas later, start with the main ingredients below. The pattern engine cares more about the meal signal than a perfect kitchen diary.
- 2 chicken breasts (approx. 300g total)
- 180g quinoa, rinsed
- 360ml chicken or vegetable stock
- 1 courgette, sliced into half-moons
- 1 red onion, cut into wedges
- 150g cherry tomatoes
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper
- For the dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tsp honey, 1 garlic clove (minced), 2–3 tbsp warm water
- Handful of rocket or baby spinach
- 2 tbsp pumpkin seeds
Method
- 1
Preheat oven to 200°C / 180°C fan. Toss the courgette, red onion, and cherry tomatoes with 1 tbsp olive oil, oregano, salt, and pepper on a baking tray. Roast for 20–25 minutes until golden.
- 2
Cook the quinoa in stock according to packet instructions (usually 15 minutes, then 5 minutes covered off heat). Fluff with a fork.
- 3
Season the chicken breasts with salt, pepper, and a little olive oil. Cook in a griddle pan or frying pan over medium-high heat for 5–6 minutes per side until cooked through. Rest for 5 minutes, then slice.
- 4
Whisk together the tahini, lemon juice, honey, garlic, and enough warm water to make a pourable dressing. Season to taste.
- 5
Build your bowls: quinoa base, roasted veg, sliced chicken, fresh rocket. Drizzle with tahini dressing and finish with pumpkin seeds.
Why this works for PCOS/PMOS
Higher protein intake supports muscle maintenance and reduces insulin resistance — two of the most impactful dietary levers for managing hormonal health.
Like this recipe?
Save it and discover more personalised recommendations in the Atlas app. Log the meal, tag the ingredients that mattered, and let Atlas connect it with later energy, cravings, and mood shifts.
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