Microwaved Chicken and Pre-Cooked Quinoa Bowl
Tender pre-cooked chicken breast and ready-to-heat quinoa steamed together on a paper plate, finished with fresh baby spinach and pumpkin seeds. A high-protein, zero-dish meal tailored for effortless, mess-free cooking.
Prep
2 min
Cook
2 min
Total
4 min
Makes
1 serving
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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 HealthSteadier 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
2 min
Cook
2 min
Total
4 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Pouches of pre-cooked quinoa only take 90 seconds in the microwave; save any leftover pouch portion in its container for your next quick meal.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Place pre-cooked chicken breast slices and pre-cooked…
- 01
Place pre-cooked chicken breast slices and pre-cooked…
Place pre-cooked chicken breast slices and pre-cooked quinoa onto a disposable microwave-safe paper plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Microwave on HIGH for 60 to 90…
Microwave on HIGH for 60 to 90 seconds, until hot and steaming throughout (reaching at least 165°F / 74°C).
Look for: hot and steaming throughout (reaching at least 165°F / 74°C)
Tap card to mark done - 03
Top immediately with fresh baby spinach leaves…
Top immediately with fresh baby spinach leaves so they gently wilt from the heat of the chicken and quinoa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Sprinkle pumpkin seeds and a pinch of…
Sprinkle pumpkin seeds and a pinch of salt over the top before serving directly on the paper plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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