Sautéed Chicken with Quinoa and Roasted Vegetables

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

A balanced meal featuring tender chicken breast sautéed with garlic and herbs, served alongside fluffy quinoa and colorful roasted vegetables. This chicken recipe (gluten free), ready in about 45 minutes, pairs chicken breast, quinoa, zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 3, 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

• 12 oz chicken breast
• 3/4 cup quinoa
• 1 medium zucchini
• 1 medium red bell pepper
• 1 large carrot
• 3 tbsp olive oil
• 3 minced garlic cloves
• 1 tsp dried thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 1 1/2 cups water

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Instructions

1. Step 1: Preheat oven to 425°F. Dice 1 medium zucchini, 1 medium red bell pepper, and 1 large carrot into 1-inch chunks. Toss with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper, then spread on a baking sheet. Roast for 20 minutes until tender and lightly caramelized.
2. Step 2: Rinse 3/4 cup quinoa under cold water. In a medium saucepan, combine quinoa with 1 1/2 cups water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let sit covered for 5 minutes.
3. Step 3: While quinoa cooks, heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 12 oz chicken breast with 1/2 tsp salt, 1/4 tsp black pepper, and 1 tsp dried thyme. Add 3 minced garlic cloves to the skillet and sauté until fragrant, about 30 seconds. Add chicken breast and cook for 5-6 minutes per side until golden and cooked through. Rest chicken for 5 minutes before slicing.
4. Step 4: To serve, plate 1/2 cup cooked quinoa topped with one-third of the roasted vegetables and sliced chicken breast. Drizzle any pan juices over the chicken for extra flavor.