Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables
Tender pan-seared chicken breast served over a bed of fluffy quinoa and a medley of roasted seasonal vegetables. This mediterranean-inspired chicken (gluten free, high protein) ready in about 45 minutes pairs (6 oz each) chicken breast, quinoa, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart.
Ingredients
- 2 pieces (6 oz each) chicken breast
- 3/4 cup quinoa
- 1 1/2 cups water
- 1 medium, sliced into 1/2-inch rounds zucchini
- 1 medium, cut into 1-inch pieces red bell pepper
- 1 large, sliced diagonally carrot
- 3 tbsp, divided olive oil
- 3, minced garlic cloves
- 1 tsp dried thyme
- 1 1/2 tsp, divided salt
- 1 tsp, divided black pepper
- 1 tbsp lemon juice
Instructions
- Step 1: Preheat oven to 425°F. Toss 1 tbsp olive oil, sliced zucchini (1 medium), red bell pepper (1 medium), and carrot (1 large) with 1/2 tsp salt, 1/2 tsp black pepper, and 1 tsp dried thyme on a baking sheet. Roast for 20 minutes until tender and slightly caramelized.
- Step 2: Rinse 3/4 cup quinoa under cold water and drain. In a medium saucepan, bring 1 1/2 cups water to a boil, add quinoa and 1/4 tsp salt, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork.
- Step 3: While vegetables roast, heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 2 chicken breasts with 1 tsp salt and 1/2 tsp black pepper. Add chicken to skillet and sear for 5-6 minutes per side until golden brown and internal temperature reaches 165°F.
- Step 4: In the last minute of cooking chicken, add 3 minced garlic cloves and cook until fragrant, about 30 seconds. Remove chicken and let rest for 5 minutes.
- Step 5: Drizzle lemon juice (1 tbsp) over cooked quinoa and toss. Serve chicken breasts sliced atop quinoa with roasted vegetables on the side.
Frequently asked questions
How long does Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) chicken breast from drying out.
Can I substitute ingredients in Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Chicken Breast with Quinoa and Roasted Vegetables gluten free?
Yes — this recipe is tagged gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
