Recipe description
October 8, 2026
Sports Recovery Chicken Quinoa Bean Salad
A protein-rich salad with diverse plant fibers to support everyday digestive wellness.
High Fiber
High Protein
High Satiety
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from black beans, white beans, quinoa, and vegetables.
- Includes colorful plant foods, herbs, and olive oil for plant diversity and polyphenols.
- Balances substantial protein with legumes, whole-grain carbohydrates, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, breast
2
piece
Quinoa
4
serving spoon
Bean, black
4
tablespoon
White beans
0.5
cup
Cucumber
0.5
bowl
Capsicum, red
1
piece
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
2
teaspoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the quinoa under cold water, then cook it in salted water according to package directions, about 15 minutes. Drain and let it cool slightly.
2
Season the chicken breasts with salt and black pepper. Heat 1 tablespoon of olive oil in a pan over medium heat and cook the chicken for 5-6 minutes per side until golden and cooked through.
3
Transfer the chicken to a cutting board, rest for 5 minutes, then slice into strips.
4
Rinse and drain the black beans and white beans.
5
Dice the cucumber and red capsicum, and thinly slice the red onion.
6
In a small bowl, whisk together the remaining olive oil, lemon juice, salt, and black pepper to make the dressing.
7
In a large bowl, combine the quinoa, beans, cucumber, capsicum, red onion, and chopped parsley. Pour over the dressing and toss well.
8
Top the salad with the sliced chicken and serve immediately, or refrigerate for later.
More Recipes For Your Gut
Nutrition
650 kcal
Calories
45 g
Protein
58 g
Carbohydrates
13 g
Fiber
7 g
Sugar
25 g
Fat
4 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this chicken quinoa bean salad make?
The recipe makes 2 servings.
How long does the salad take to prepare?
Allow about 30–35 minutes, including cooking the quinoa and chicken.
How do I know when the chicken is cooked?
Cook it until golden and no longer pink in the centre. For food safety, the thickest part should reach 75°C.
Can I make this salad ahead of time?
Yes. Prepare the components ahead, refrigerate them promptly, and add the dressing just before serving if you prefer a fresher texture.
How long can I store the salad in the refrigerator?
Store it in a sealed container and eat it within 2 days. Refrigerate it within 2 hours of preparation.
Can I use canned beans in this recipe?
Yes. Rinse and drain canned black and white beans before adding them to the salad.
What can I use instead of chicken?
You can use cooked tofu, eggs, or another preferred protein, adjusting the cooking method and seasoning as needed.
Should quinoa be rinsed before cooking?
Yes. Rinsing quinoa under cold water helps remove its natural bitter coating.
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