Mediterranean Roasted Chicken Breast with Quinoa and Vegetables
Herb-roasted chicken breast paired with fluffy quinoa and tender sheet-pan zucchini and red bell pepper. A simple batch-cook lunch packed with protein and zero added sugar.
Prep
10 min
Cook
22 min
Total
32 min
Makes
1 serving
Created together. Shared with you.
Made by Dana + Lila
Dana created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
22 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Colander · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Rinse quinoa under cold water in a…
Rinse quinoa under cold water in a fine-mesh strainer.
Tap card to mark done - 03
Add quinoa
Add quinoa, pinch of salt, and 0.75 cups (180ml) water to a small saucepan. Bring to a simmer over high heat, then cover, turn heat to low, and cook for 15 minutes until liquid is absorbed and quinoa is fluffy.
Look for: liquid is absorbed and quinoa is fluffy
Tap card to mark done - 04
Dice red bell pepper and zucchini into…
Dice red bell pepper and zucchini into 1 inch (2.5cm) pieces. Place on one side of the lined baking sheet.
Tap card to mark done - 05
Drizzle vegetables with 1 tsp olive oil…
Drizzle vegetables with 1 tsp olive oil and sprinkle with dried oregano, salt, and black pepper. Toss to coat evenly.
Tap card to mark done - 06
Place boneless skinless chicken breast on the…
Place boneless skinless chicken breast on the other side of the baking sheet. Rub with remaining 1 tsp olive oil, garlic powder, salt, and black pepper.
Tap card to mark done - 07
Roast in the oven for 20 to…
Roast in the oven for 20 to 22 minutes, until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with lightly browned edges.
Look for: chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with lightly browned edges
Tap card to mark done - 08
Remove from oven and let chicken rest…
Remove from oven and let chicken rest on a cutting board for 5 minutes before slicing into strips.
Allow: 5 minutes
Tap card to mark done - 09
Fluff cooked quinoa with a fork and…
Fluff cooked quinoa with a fork and transfer to a bowl or meal-prep container. Top with roasted vegetables and sliced chicken.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Squeeze fresh lemon juice over the top…
Squeeze fresh lemon juice over the top before serving or sealing for meal prep. Refrigerate within 2 hours; keeps well for up to 4 days.
Allow: 2 hours
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