Low Calorie High Protein Meals: Baked Chicken and Quinoa Salad Recipe

If you are anything like me you are sick and tired of having to decide what to eat each day, but are looking for a delicious, satisfying meals that will fuel your midlife body and support your fat loss goals? Choosing low calorie but high protein meals is a great strategy for fuelling your midlife body whilst helping you to feel fuller for long and not needing to dive into the biscuit tin every 30 minutes.

This Baked Chicken and Quinoa Salad is a tasty choice thats also really easy to make, especially for women over 40 who want to build lean muscle while keeping calories in check. Packed with high-quality protein, fibre, and essential nutrients, this dish will keep you full, energised, and on track with your health goals. Whilst there are a few ingredients in this one, it’s still pretty simple to put together and tastes amazing.

Just one of the delicious recipes from the all NEW!! Better Body High Protein Cookbook

Why This Recipe Works for Women Over 40

As we age, maintaining muscle mass becomes more important than ever. A combination of strength training and a high-protein diet helps preserve lean muscle, boost metabolism, and improve overall strength.

This meal ticks all the boxes:

✔ High in Protein – Chicken and quinoa provide a strong protein punch to support muscle growth and recovery.

✔ Low in Calories – Balanced macronutrients keep you satisfied without excess calories.

✔ Nutrient-Dense – Packed with vitamins, minerals, and fiber to support digestion and overall health.

✔ Anti-Inflammatory Benefits – Fresh herbs and olive oil contribute to reducing inflammation and promoting optimal body function.

For more low calorie high protein healthy meal ideas check out more recipes on the blog HERE

Baked Chicken and Quinoa Salad Recipe

Prep Time: 8 minutes
Cooking Time: 21 minutes
Servings: 2

Ingredients

• 2 boneless, skinless chicken thighs
• 1 tbsp smoked paprika
• 1 tsp cumin powder
• ½ cup (85g) raw quinoa
• 4 tbsp fresh parsley, chopped
• 1 tbsp fresh rosemary, chopped
• 4 tbsp fresh cilantro, chopped
• ½ red onion, diced
• 1 cup (150g) cherry tomatoes, halved
• 1 lemon, zested and ½ lemon juiced
• 1 cup (150g) cooked broccoli florets
• 1 tbsp olive oil
• Salt & pepper to taste

Directions

1. Preheat oven to 400°F (200°C).
2. Bring a large pot of salted water to boil and cook quinoa according to package directions. Let cool.
3. Season the chicken by placing the thighs in a bowl and mixing with paprika, cumin, salt, pepper, and a dash of olive oil.
4. Place chicken thighs on a lined baking tray and bake for about 15 minutes, or until fully cooked.
5. In a large bowl, combine the cooked quinoa with fresh herbs, diced red onion, cherry tomatoes, broccoli, lemon zest, lemon juice, and olive oil. Mix well.
6. Serve by dividing the quinoa salad into two bowls and topping each with a baked chicken thigh. Enjoy!

Macronutrient Breakdown (Per Serving)

• Calories: ~497 kcal
• Protein: ~36g
• Carbohydrates: ~42g
• Fats: ~22g
• Fiber: ~6-8g

Meal Prep & Customisation Tips

• Swap the protein: If you prefer, swap the chicken for turkey breast or grilled salmon for variety.
• Adjust the carbs: Need lower carbs? Reduce quinoa and add more broccoli or leafy greens.
• Boost the flavour: Add a sprinkle of feta cheese or avocado for extra creaminess.
• Make it meal-prep friendly: Make a bigger batch then store the quinoa salad and chicken separately in airtight containers in the fridge for up to 3 days and save time throughout the week.

Here are some of my favourite storage containers. I always try and opt for glass ones where possible. I always think they help to keep food fresher but also don’t run the risk of exposing ourselves to more micro plastics than we are already.

This Baked Chicken and Quinoa Salad is a fantastic go-to for women over 40 who want low-calorie, high-protein meals that support muscle growth, help you to feel fuller for longer, packs in nutrients for energy and support your fat loss goals. It’s easy to prepare, delicious, and packed with nutrients that fuel your body efficiently.

Give this recipe a try, and let me know how it fits into your healthy lifestyle!

Want more filling fat loss recipes like this?? Check out the full range of Better Body recipe books to never run out of healthy meal ideas again. CLICK HERE to check them out.

Baked Chicken and Quinoa Salad

Super tasty low calorie high protein lunch idea.

Print Recipe Pin Recipe

Prep Time 8 minutes mins

Cook Time 17 minutes mins

Course Salad

Cuisine Mediterranean

Servings 2

Calories 497 kcal

Ingredients

  

• 2 2 boneless and skinless chicken thighs
• 1 tbsp smoked paprika
• 1 tsp cumin powder
• 85 g raw quinoa 1/2 cup
• 4 tbsp fresh parsley, chopped
• 1 tbsp fresh rosemary chopped
• 4 tbsp fresh cilantro / parsley
• 1/2 red onion diced
• 150 g cherry tomatoes halved 1 cup
• 1 lemon, zested and 1/2 huice
• 150g broccoli florets 1 cup
• 1 tbsp olive oil

Instructions

 

• Preheat oven to 400 fahrenheit (200 celsius)
• Bring a large pot of salted water to boil. Cook quinoa according to package directions. Let cool.
• Put chicken thighs into a bowl, season with salt, pepper, paprika, cumin, and a dash of olive oil. Mix well.
• Bake chicken thighs on a lined tray in the oven until cooked through, about 15 minutes.
• Mix cooked and cooled quinoa with herbs, onion, tomatoes, broccoli, lemon zest and juice, and olive oil
• Divide quinoa among 2 bowls and top with 1 cooked chicken

  thigh each.