Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-06 · Updated 2026-04-06

A sophisticated Whole30 dish featuring pan-seared chicken in a tangy sun-dried tomato and caper sauce, served over fluffy lemon-herb quinoa for a balanced, nutrient-rich meal. This mediterranean-inspired chicken (whole30, dairy-free) ready in about 40 minutes pairs drained capers, zested and juiced lemon, uncooked quinoa for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 340 calories and feeds 4, 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. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 4 Mediterranean cuisine 340 cal/serving

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Ingredients

4 (6 oz each), boneless and skinless chicken breasts
3 tbsp, oil-packed and chopped sun-dried tomatoes
2 tsp, drained capers
1, zested and juiced lemon
1 cup, uncooked quinoa
2 cups chicken broth
1 tbsp olive oil
2 cloves, minced garlic
1 tbsp, chopped fresh thyme
1/2 tsp sea salt
1/4 tsp black pepper

Instructions

Step 1: Rinse 1 cup uncooked quinoa thoroughly under cold water, then combine with 2 cups chicken broth, 1/4 tsp sea salt, and 1/4 tsp black pepper in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and stir in 1 tsp lemon zest and 1 tbsp chopped fresh thyme.
Step 2: Season 4 boneless, skinless chicken breasts (6 oz each) with 1/4 tsp sea salt and 1/8 tsp black pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering, then sear chicken for 4 minutes per side until golden brown.
Step 3: Remove chicken and set aside. Add 2 minced garlic cloves to the skillet, sautéing for 30 seconds until fragrant. Stir in 3 tbsp chopped oil-packed sun-dried tomatoes and 2 tsp drained capers, cooking for 1 minute.
Step 4: Add 2 tbsp lemon juice and 1/4 cup chicken broth (from quinoa cooking), scraping up browned bits. Simmer for 3 minutes until sauce thickens slightly, then return chicken to the skillet.
Step 5: Simmer covered for 8 minutes until chicken reaches 165°F (74°C), spooning sauce over chicken. Serve immediately over lemon-thyme quinoa.

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Frequently asked questions

How long does Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa take to make?

Total time is about 40 minutes (15 min prep + 25 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 Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa?

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 drained capers from drying out.

Can I substitute ingredients in Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa?

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 Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Sun-Dried Tomato Capers Chicken with Lemon-Herb Quinoa whole30?

Yes — this recipe is tagged whole30, dairy-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.