Quick Mediterranean Chicken and Quinoa Salad
Fluffy quinoa tossed with sliced pre-cooked chicken, crisp cucumber, and vibrant cherry tomatoes in a lemon-herb dressing. Highly satisfying and effortless to assemble in under 10 minutes.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lori + Lila
Lori 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
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Prep ahead: Cook a big batch of quinoa on the weekend or use pre-cooked pouch quinoa for zero-cook assembly.
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: Combine pre-cooked quinoa
- 01
Combine pre-cooked quinoa
In a medium mixing bowl, combine pre-cooked quinoa, diced cucumber, halved cherry tomatoes, and sliced pre-cooked chicken breast.
Tap card to mark done - 02
Whisk together extra virgin olive oil
In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well blended.
Look for: well blended
Tap card to mark done - 03
Pour the dressing over the chicken and…
Pour the dressing over the chicken and quinoa mixture. Toss gently with a spoon for about 30 seconds until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 04
Transfer the salad to a serving bowl
Transfer the salad to a serving bowl. Garnish with crumbled feta cheese and serve immediately, or cover and chill for up to 3 days in the refrigerator.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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