DASH-Compliant Chicken & Quinoa Protein Bowl

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

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.

Why This Bowl is Heart-Smart

1. Quinoa (The Ultimate Whole Grain): Unlike refined white rice, quinoa is a complete protein and is packed with dietary fiber. High fiber intake is directly linked to lower cholesterol levels and better heart health.
2. Kalamata Olives & Olive Oil: Yes, olives have sodium, but a small handful provides an incredible punch of flavor and is a staple of the Mediterranean diet. The extra virgin olive oil in the dressing is packed with monounsaturated fats.
3. Lean Poultry: Chicken breast is naturally low in saturated fat, avoiding the cholesterol spikes associated with red meat.

The Recipe (Makes 4 Meal-Prep Portions)

The Main Ingredients:

• 1 lb Boneless, skinless chicken breast (300mg)
• 1 cup dry quinoa (9mg)
• 2 cups cherry tomatoes, halved (20mg)
• 1 English cucumber, diced (10mg)
• 1/4 cup Kalamata olives, pitted and sliced (104mg)
• 2 cups arugula or baby spinach (50mg)

The Zero-Sodium Lemon-Herb Dressing:

• 1/4 cup Extra virgin olive oil (0mg)
• Juice and zest of 1 large lemon (0mg)
• 1 clove garlic, minced (2mg)
• 1 tsp dried oregano (0mg)
• 1/2 tsp freshly cracked black pepper (0mg)

Instructions:

1. Cook the Quinoa: Rinse the quinoa thoroughly. Bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and let cool.
2. Cook the Chicken: Lightly pan-sear the chicken breasts in a teaspoon of olive oil (seasoned with black pepper and oregano) until no longer pink inside. Let rest for 5 minutes, then slice.
3. Make the Dressing: Whisk the olive oil, lemon juice, lemon zest, garlic, oregano, and black pepper together in a small bowl.
4. Assemble: Divide the cooled quinoa among 4 meal prep containers. Top evenly with the sliced chicken, cherry tomatoes, cucumber, olives, and arugula. Drizzle the dressing over the top just before eating.

Enjoy your flavor-packed, heart-healthy week!

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