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Healthy High School Protein Power Bowl

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A balanced and energizing protein power bowl perfect for school lunches, combining savory protein, crunchy veggies, and a tangy dressing for sustained energy without sugar crashes.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts, trimmed and pounded to even thickness
  • Optional: Extra-firm tofu, pressed and cubed
  • 2 large eggs, boiled or scrambled
  • 1 cup quinoa, rinsed and cooked
  • 3 cups baby spinach or mixed greens, fresh
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup shredded carrots
  • 1 ripe avocado, sliced
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 2 tablespoons chopped fresh parsley or cilantro (optional)
  • 1/4 cup sunflower seeds or pumpkin seeds, toasted

Instructions

  1. Rinse 1 cup quinoa under cold water. Combine with 2 cups water in a medium saucepan. Bring to boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool.
  2. Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook chicken for about 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice thinly. If using tofu, pan-fry cubes in a little oil until golden on all sides, about 10 minutes.
  3. Place eggs in a pot, cover with cold water, bring to a boil, then remove from heat and cover. Let sit for 10 minutes, then cool in ice water before peeling. Slice or quarter for the bowl.
  4. While protein cooks, halve cherry tomatoes, dice cucumber, shred carrots, slice avocado, and wash greens thoroughly. Dry spinach or mixed greens in a salad spinner for best texture.
  5. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and chopped herbs if using.
  6. In large bowls, layer quinoa base, arrange greens on one side, add veggies in sections, then top with sliced chicken (or tofu and eggs). Drizzle dressing over everything and sprinkle toasted seeds on top for crunch.
  7. Serve immediately for freshest taste or pack in airtight containers for lunches. Keep dressing separate until ready to eat to maintain crispness.

Notes

Pat chicken dry before cooking for a good sear. Rinse quinoa thoroughly to reduce bitterness. Whisk dressing vigorously to emulsify. Keep avocado and dressing separate if packing ahead to prevent browning and sogginess. Use a cast iron pan for better sear marks if available.

Nutrition

Keywords: protein power bowl, healthy lunch, school lunch, high protein, quinoa bowl, chicken bowl, vegetarian option, easy recipe

Find it online: https://islatable.com/healthy-high-school-protein-power-bowl-5-easy-recipes-for-energizing-lunches/