Pan-Seared Chicken with Quinoa and Roasted Vegetable Medley

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-08 · Updated 2026-07-08

Tender pan-seared chicken breasts served atop fluffy quinoa and a mix of oven-roasted seasonal vegetables, creating a balanced and colorful meal. This Mediterranean-inspired chicken recipe (gluten free), ready in about 45 minutes, pairs boneless skinless chicken breasts, 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 rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 pieces (about 6 oz each) boneless skinless chicken breasts
• 1 cup quinoa
• 2 cups water
• 1 medium, diced into 1/2-inch cubes zucchini
• 1 medium, diced into 1/2-inch pieces red bell pepper
• 1 small, sliced into thin wedges red onion
• 4 tbsp, divided olive oil
• 3 cloves, minced garlic cloves
• 1 tsp dried oregano
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 1 tbsp lemon juice
• 2 tbsp, chopped fresh parsley

Instructions

1. Step 1: Preheat oven to 425°F. Toss 1 diced medium zucchini, 1 diced red bell pepper, and 1 sliced small red onion with 2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 1 tsp dried oregano on a baking sheet. Roast for 20 minutes until vegetables are tender and slightly caramelized.
2. Step 2: While vegetables roast, rinse 1 cup quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups water and 1/4 tsp salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes until water is absorbed. Remove from heat and fluff with a fork.
3. Step 3: Pat dry 2 boneless skinless chicken breasts and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken breasts and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F.
4. Step 4: In the last minute of cooking chicken, add 3 minced garlic cloves and sauté until fragrant, about 30 seconds. Remove chicken and let rest for 5 minutes.
5. Step 5: Combine roasted vegetables with quinoa, drizzle 1 tbsp lemon juice and sprinkle 2 tbsp chopped fresh parsley. Slice chicken and serve on top of quinoa and vegetables.