25 Feb 2026 1 min read Heart Healthy Recipes

Healthy Meal Prep: DASH-Compliant Chicken & Quinoa Bowl

Name: DASH-Compliant Chicken & Quinoa Protein Bowl
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 lb boneless, skinless chicken breast; 1 cup dry quinoa; 2 cups cherry tomatoes; 1 English cucumber; 0.25 cup Kalamata olives; 2 cups arugula or spinach; 0.25 cup extra virgin olive oil; 1 lemon, juiced and zested; 1 garlic clove, minced; 1 tsp dried oregano; 0.5 tsp black pepper

Need a heart-healthy lunch you can prep in under 20 minutes? This DASH-compliant Mediterranean Chicken and Quinoa bowl is packed with lean protein, fiber, and flavor.

DASH-Compliant Chicken & Quinoa Protein Bowl

Written by: Lian Liu, MPH, RD, CDCES | Specializing in Cardiac & Menopause Nutrition. Reviewed and updated: June 2026.

> Direct Answer: The DASH-Compliant Chicken & Quinoa Bowl provides a heart-healthy, low-sodium meal (124mg) featuring 30g of lean protein and fiber-rich quinoa. This nutrient-dense dish incorporates antioxidant-packed Mediterranean vegetables to support cardiovascular health while serving as a practical, meal-prep-friendly option.

If you're trying to stick to a heart-healthy diet, lunchtime is often the hardest part of the day. It's too easy to grab something quick, processed, and loaded with sodium.

Quick Recipe Overview:

Prep Time: 20 min
Cook Time: 20 min
Servings: 4
Sodium: 124 mg per serving

Your Quick Takeaways:

Packs 30g of lean protein to keep you full.
Quinoa provides a massive dose of heart-healthy fiber.
Uses a zero-sodium lemon-herb dressing for maximum flavor.

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