5-Ingredient Mediterranean Diet Recipe: Stuffed Chicken & Quinoa

One of the ultimate staple ingredients in my kitchen is quinoa! This tiny but mighty grain is loaded with protein, fiber, and essential nutrients, making it the perfect base for a satisfying and balanced Mediterranean Diet meal. It’s easy to cook in batches, and I love that you can serve it hot or cold—as a warm side with protein or mixed into salads as a bowl base. Plus, this recipe uses just 5 ingredients, making it a great choice for a quick and easy meal!

Why This Recipe Fits the Mediterranean Diet 🌿

Lean Protein-Packed – Chicken and quinoa keep you full & support muscle health.

Gut-Friendly & Fiber-Rich – Both Quinoa and mushrooms are great sources.

Low-Carb & Nutrient-Dense – Helps support blood sugar.

Low Sodium – Herbs add flavor without excess salt, which is a cornerstone of the Mediterranean Diet.

5-Ingredient Mediterranean Diet Recipe: Stuffed Chicken & Quinoa

Ingredients (Serves 1):

• 1 chicken breast

• ½ cup shredded cheese (I used Gruyère)

• 1 cup mushrooms, sliced

• 1 tsp Italian herb blend

• ¼ cup quinoa

Directions:

1. Cook the quinoa & mushrooms – Prepare the quinoa according to package instructions. Sauté mushrooms until tender.

2. Prepare the chicken – Slice a pocket into the chicken breast.

3. Stuff the chicken – Fill with cheese and mushrooms, then season with herbs.

4. Bake – Preheat oven to 375°F (190°C). Bake the stuffed chicken for 25-30 minutes, or until fully cooked.

5. Serve – Plate the chicken over the quinoa and mushroom mix. Enjoy!

Watch Step-by-Step Video:

Nutrition (Per Serving):

Calories: ~500

Protein: ~55g

Carbs: ~40g

Fat: ~15g

Fiber: ~5g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.

The Dietitian’s Take: Why Quinoa is a Mediterranean Diet Powerhouse

As a dietitian, I love quinoa because it’s one of the most nutrient-dense grains you can eat. Here’s why it’s a staple in the Mediterranean Diet:

Complete Protein – Unlike most plant-based foods, quinoa contains all nine essential amino acids, making it a fantastic protein source for vegetarians and omnivores alike.

Rich in Fiber – Helps support digestion, gut health, and blood sugar control, keeping you full longer.

Packed with Antioxidants – Quinoa contains quercetin and kaempferol, two powerful antioxidants that help fight inflammation.

Naturally Gluten-Free – A great option for those with gluten sensitivities while still providing whole-grain benefits.

Heart-Healthy – High in magnesium and potassium, which support healthy blood pressure levels.

Q&A: Common Questions About This Recipe & The Mediterranean Diet

"I don’t have much time to cook—how can I make this recipe even faster?"

• You can prep the quinoa and mushrooms in advance and store them in the fridge for up to 3 days.

• Use pre-cooked quinoa from the store for an even quicker option.

• Swap out chicken breast for thin chicken cutlets to reduce cooking time.

"Can I make this recipe dairy-free?"

• Yes! Simply swap the cheese for a dairy-free alternative like cashew cheese, or omit it entirely and add more herbs and spices for flavor.

"How can I make this meal more balanced?"

• Add a side of leafy greens like arugula or a simple cucumber and tomato salad for extra fiber and antioxidants.

• Drizzle with extra virgin olive oil before serving for healthy fats that support heart health.