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Quick and Healthy Quinoa Chicken Salad

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Here is a delicious and nutritious quinoa chicken salad that has the perfect combo of protein, fats and carbs. It is important to fuel your body with the three macro-ingredients for optimal health. And the quality of those macro-ingredients does matter. This salad contains healthy sources that will help with energy levels, weight loss, and optimal performance.

Here you will find your protein in the chicken, your complex carbs in the quinoa, and your healthy fats in the olive oil dressing and avocado. Quinoa is one of my favorite grains since it is packed full of fiber and vitamin B, is high in omega-3 fatty acids, and actually contains all the nine essential amino acids. Enjoy this quinoa chicken salad after a workout to refuel, replenish, and recharge.

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Quick and Healthy Quinoa Chicken Salad

This salad contains healthy macronutrient sources that will help with energy levels, weight loss, and optimal performance.

Category Dinner, Lunch, Salad
Compliance Level Kickstart, Lifestyle
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Author Sophia McDermott Drysdale


Salad Ingredients:

  • 1 tsp coconut oil for cooking
  • 1/2 pound chicken tenders
  • 1-2 tsp chicken seasoning/all-purpose seasoning
  • 1/2 red onion
  • 2 cups bell peppers green, yellow, and/or red
  • 1 1/2 cups cooked quinoa
  • 1/2 cup corn canned
  • 1/2 avocado
  • 1 green onion
  • 1/4 cups chopped cilantro

Dressing Ingredients:

  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste


  1. Coat a pan lightly with the coconut oil.
  2. Sprinkle the chicken lightly on both sides with the chicken/all-purpose seasoning and a dash of salt.
  3. Add the chicken tenders to the pan and cook on medium heat. Cook for 8 minutes and turn over and cook for another 5 minutes until cooked through.
  4. Meanwhile in a second pan, add a dash of coconut oil and add the red onion. Saute on low to medium heat for 4-5 minutes until softened.

  5. Add the bell peppers with some salt and pepper and saute for another 3 minutes or so.

  6. In a separate bowl, put together all the remaining salad ingredients. Add the cooked onion and bell peppers.

  7. Toss lightly with olive oil, balsamic vinegar, salt, and pepper. Serve with the chicken tenders.

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Sophia McDermott Drysdale
Sophia is an athlete, coach, trainer, and mother. Her focus is women's health and fitness, as well as pregnancy and postpartum workouts and nutrition. Her new e-book Spring Into Summer offers a seven-day meal plan with over thirty recipes.

Sophia also offers personalized diet and workout programs on her website, a no-nonsense nutrition eBook, and a free weekly newsletter full of health and fitness tips. Sophia travels the world to teach seminars and she offers Lifestyle camps in Las Vegas.

Her sporting career started when she was four years old as a jazz ballet dancer. At age eleven, she began gymnastics and trained in an elite squad for almost ten years. In 2002, she began Brazilian jiu jitsu (BJJ) and was awarded her black belt in 2010 making her the first Australian female to receive a black belt in the sport.

Sophia competed nationally and internationally, earning multiple state, national, Pan-Pacific, and Pan-American titles, as well multiple No Gi World Champion titles and a World Champion title. Currently, she lives in Las Vegas, Nevada and competes in figure shows. She holds the distinction of being the Overall Unlimited Champion in the Figure division for the NPC federation.

Sophia received her qualification in gymnastics coaching and Cert III and IV for Personal Training. She has worked as a personal trainer specializing in functional training for athletes and nutrition for more than a decade. Sophia travels the world to teach BJJ, women's self defense, and nutrition seminars. She also runs a women's only training program in Las Vegas.