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Serves 4Prep 20 minCook 25 minTotal 1H15 min

Ingredients

• 4 boneless, skinless chicken breasts, approximately 1½ pounds or 680g total
• ½ cup basil pesto, divided
• 2 tablespoons plain Greek yoghurt
• 1 tablespoon extra-virgin olive oil
• Juice of 1 lemon
• 2 garlic cloves, finely grated or minced
• ½ teaspoon fine salt
• ¼ teaspoon freshly ground black pepper

Method

1. The chicken benefits from at least 30 minutes in the pesto marinade.
2. If preparing in advance, refrigerate it for up to 8 hours.
3. Do not leave raw chicken at room temperature while it marinates.
4. Quinoa cooks quickly and can be made while the chicken marinates.
5. For a meal-prep version, cook the quinoa and vegetables in advance, then grill the chicken just before serving or store the completed bowls in the refrigerator.
6. Pesto can be made from basil, pine nuts, Parmesan, garlic and olive oil.
7. See this BBC Food guide to making pesto for a basic method.

Healthy Grilled Chicken Pesto Bowls

These healthy grilled chicken pesto bowls combine lean grilled chicken, fluffy quinoa, colourful vegetables and bright basil pesto in one balanced meal. The chicken is marinated with pesto, lemon and garlic before grilling, while the vegetables are roasted until tender and lightly caramelised.

The recipe is suitable for lunch or dinner and can be prepared ahead for weekday meals. Use homemade pesto or a good-quality prepared pesto, depending on the time available.

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Why you will like this recipe

Each bowl includes protein, whole grains and several portions of vegetables, with pesto providing concentrated flavour without requiring a heavy sauce. The recipe is also flexible: use brown rice instead of quinoa, swap the vegetables according to the season, or prepare the components separately for easy meal prep.

For food safety, cook the chicken until the thickest part reaches 165°F (74°C). The USDA safe temperature chart provides further guidance for poultry and leftovers.

Preparation notes

The chicken benefits from at least 30 minutes in the pesto marinade. If preparing in advance, refrigerate it for up to 8 hours. Do not leave raw chicken at room temperature while it marinates.

Quinoa cooks quickly and can be made while the chicken marinates. For a meal-prep version, cook the quinoa and vegetables in advance, then grill the chicken just before serving or store the completed bowls in the refrigerator.

Pesto can be made from basil, pine nuts, Parmesan, garlic and olive oil. See this BBC Food guide to making pesto for a basic method.

Recipe

Healthy Grilled Chicken Pesto Bowls

A balanced bowl of lemon-pesto grilled chicken, quinoa and roasted vegetables finished with fresh basil and Parmesan.

Servings: 4
Prep time: 20 minutes
Marinating time: 30 minutes
Cook time: 25 minutes
Total time: 1 hour 15 minutes

Ingredients

For the chicken

• 4 boneless, skinless chicken breasts, approximately 1½ pounds or 680g total
• ½ cup basil pesto, divided
• 2 tablespoons plain Greek yoghurt
• 1 tablespoon extra-virgin olive oil
• Juice of 1 lemon
• 2 garlic cloves, finely grated or minced
• ½ teaspoon fine salt
• ¼ teaspoon freshly ground black pepper

For the bowls

• 1 cup uncooked quinoa, rinsed
• 2 cups broccoli florets
• 1 red bell pepper, cut into strips
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes, halved
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon dried Italian seasoning
• Salt and black pepper, to taste

To serve

• ¼ cup crumbled feta or shaved Parmesan
• Fresh basil leaves
• 1 lemon, cut into wedges
• 2 tablespoons additional pesto, thinned with 1 teaspoon warm water if needed

Method

1. Marinate the chicken.
   Place the chicken breasts in a large dish or sealable food-safe bag. Add ¼ cup of the pesto, Greek yoghurt, olive oil, lemon juice, garlic, salt and pepper. Turn the chicken until evenly coated. Cover and refrigerate for at least 30 minutes.

2. Cook the quinoa.
   Add the rinsed quinoa to a saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat, cover and simmer for approximately 15 minutes, or until the water has been absorbed and the grains are tender. Remove from the heat and leave covered for 5 minutes. Fluff with a fork.

3. Prepare the vegetables.
   Heat the oven to 425°F (220°C). Place the broccoli, bell pepper, red onion and cherry tomatoes on a large baking sheet. Toss with the olive oil, Italian seasoning, salt and pepper. Arrange the vegetables in a single layer.

4. Roast the vegetables.
   Roast for 15–20 minutes, turning once halfway through, until the broccoli is tender and the edges of the vegetables are lightly browned.

5. Heat the grill.
   While the vegetables cook, heat an outdoor grill or grill pan over medium-high heat. Lightly oil the grates or pan to reduce sticking.

6. Grill the chicken.
   Remove the chicken from the marinade and allow excess marinade to drip away. Discard the used marinade. Grill the chicken for approximately 5–7 minutes per side, depending on thickness. Check the thickest part with an instant-read thermometer. The chicken is ready when it reaches 165°F (74°C).

7. Rest and slice.
   Transfer the cooked chicken to a clean plate or chopping board. Rest for 5 minutes, then slice across the grain.

8. Assemble the bowls.
   Divide the quinoa between four bowls. Add the roasted vegetables and sliced chicken. Drizzle with the remaining pesto. Finish with Parmesan or feta, fresh basil and a lemon wedge.

Tips for the best bowls

• Flatten thick chicken breasts. Place them between two sheets of baking paper and gently pound them to an even thickness. This helps the chicken cook at the same rate.
• Do not skip the thermometer. Grilled chicken can brown before the centre is fully cooked. Check the thickest portion rather than relying on colour alone.
• Keep the vegetables spaced apart. Crowding the baking sheet causes the vegetables to steam instead of roast.
• Rinse quinoa thoroughly. Rinsing removes surface compounds that can make quinoa taste bitter.
• Use pesto carefully. Pesto can vary in saltiness, so taste the quinoa and vegetables before adding additional salt.
• Store components separately. For the best texture, keep the pesto, chicken, quinoa and vegetables in separate containers and assemble just before eating.

Variations

• Brown rice bowls: Replace the quinoa with cooked brown rice, farro or couscous.
• Mediterranean version: Add cucumber, olives and feta, and replace the roasted broccoli with courgette.
• Dairy-free bowls: Use dairy-free pesto and omit the Parmesan or feta.
• Nut-free pesto: Choose a nut-free pesto made with seeds or simply use extra basil, olive oil, garlic and Parmesan.
• Spicy chicken: Add ½ teaspoon of crushed red pepper flakes to the marinade.
• Vegetarian version: Replace the chicken with grilled halloumi, chickpeas or roasted white beans.
• Green vegetable bowl: Use asparagus, green beans or courgette in place of the bell pepper and broccoli.

Storage and reheating

Cool leftovers promptly and transfer them to shallow airtight containers. Refrigerate within 2 hours of cooking and eat within 3–4 days. Reheat the chicken and grains until the centre reaches 165°F (74°C). Add fresh pesto after reheating rather than before, as this preserves its colour and flavour.

Frequently asked questions

Can I use chicken thighs instead of chicken breasts?

Yes. Boneless, skinless chicken thighs work well and remain moist on the grill. Cooking time will vary according to thickness, so use a thermometer and cook until the thickest portion reaches 165°F (74°C).

Can I cook the chicken without marinating it?

Yes, although the flavour will be less developed. Coat the chicken with pesto, lemon juice, salt and pepper immediately before grilling, then monitor it closely to prevent the pesto from browning too quickly.

Can I make these bowls ahead of time?

Yes. Cook the quinoa, vegetables and chicken up to 3 days in advance. Store them separately in the refrigerator. Assemble and add the pesto shortly before serving.

Can I grill the vegetables instead of roasting them?

Yes. Thread larger pieces onto skewers or place them directly on a grill tray. Grill until tender and lightly charred, turning regularly. Cherry tomatoes can be left whole for easier handling.

Is store-bought pesto suitable?

Yes. Choose a pesto with basil, olive oil, Parmesan and nuts as the main ingredients where possible. Check the salt level before seasoning the rest of the recipe.

How do I stop the chicken from drying out?

Use evenly sized chicken breasts, avoid overcooking, and rest the meat for 5 minutes before slicing. The internal temperature should reach 165°F (74°C), but the chicken should be removed from the heat as soon as that temperature is reached.