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?
✅ Protein-Packed – Chicken and quinoa keep you full & support muscle health.
✅ Gut-Friendly & Fiber-Rich – Quinoa & mushrooms support digestion.
✅ Low-Carb & Nutrient-Dense – No refined grains, just whole-food goodness.
✅ Low Sodium – Herbs add flavor without excess salt.
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
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How to Make It:
1️⃣ . Cook the quinoa & mushrooms – Prepare the quinoa according to package instructions. Add mushrooms and herbs while cooking.
2️⃣ . Prepare the chicken – Slice a pocket into the chicken breast.
3️⃣ . Stuff the chicken – Fill with cheese, then season with herbs.
4️⃣ . Bake—Preheat the oven to 375°F (190°C). Bake the stuffed chicken for 25-30 minutes, or until fully cooked.
5️⃣ Serve – Plate the chicken over the quinoa and mushroom mix. Enjoy!
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.
Q&A:
1- 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.
2- 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.
3- 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.
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.
Tips for Making This Recipe Even Better
Batch Cook Quinoa: Cook extra quinoa and store it in the fridge to use in other meals throughout the week.
Boost the Flavor: Add a squeeze of fresh lemon or a drizzle of hot honey before serving for extra flavor.
Make It a Meal Prep Staple: Store leftovers in an airtight container for a quick grab-and-go lunch the next day.
If you love simple, healthy Mediterranean meals, SAVE this recipe & tag me @mayazbites when you try it!
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