Pan-Seared Chicken with Toasted Quinoa and Roasted Vegetables

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-24 · Updated 2026-04-24

A wholesome gluten-free meal featuring juicy pan-seared chicken breast served alongside nutty toasted quinoa and caramelized roasted vegetables. This mediterranean-inspired gluten free (high protein) ready in about 45 minutes pairs chicken breasts, quinoa, olive oil 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 (6 oz each) chicken breasts
• 1 cup quinoa
• 3 tbsp olive oil
• 1 medium, diced carrot
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 3, minced garlic cloves
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 2 cups low sodium chicken broth
• 2 tbsp, chopped fresh parsley

Instructions

1. Step 1: Preheat oven to 425°F. Toss 1 diced carrot, 1 diced red bell pepper, and 1 diced zucchini with 1 tbsp olive oil and 1/2 tsp salt on a baking sheet. Roast vegetables for 20 minutes until caramelized and tender.
2. Step 2: Rinse 1 cup quinoa under cold water. Heat 1 tbsp olive oil in a medium saucepan over medium heat. Add the rinsed quinoa and toast, stirring frequently, for 3-4 minutes until it smells nutty.
3. Step 3: Add 2 cups low sodium chicken broth and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes until quinoa is fluffy and liquid absorbed. Remove from heat and let rest covered for 5 minutes.
4. Step 4: Meanwhile, season 2 chicken breasts evenly with 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp paprika.
5. Step 5: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for 6-7 minutes per side until golden brown and cooked through (internal temp 165°F). Remove chicken and keep warm.
6. Step 6: In the same skillet, add 3 minced garlic cloves and sauté for 30 seconds until fragrant, scraping up browned bits.
7. Step 7: Fluff the quinoa with a fork and stir in the roasted vegetables and garlic mixture. Garnish with 2 tbsp chopped fresh parsley.
8. Step 8: Serve the pan-seared chicken breasts on a bed of toasted quinoa and roasted vegetables, enjoying a balanced gluten-free meal.