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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!

Mediterranean Diet Recipe: Stuffed Chicken & Quinoa

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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