After a tough run, your body craves a meal that supports recovery and repairs muscles. Enter the High-Protein Pesto Chicken & Quinoa Bowl which is a balanced, nutrient-packed dinner that delivers the protein you need while being easy to digest. This meal is the perfect post-run treat, giving your muscles the fuel they need to repair and grow stronger. Plus, it's quick to prepare, making it the ideal choice for busy evenings.
Whether you’re a seasoned runner or just starting out, this dish will provide the essential nutrients to keep you on track with your training and performance goals. And don’t worry, we’ve included a plant-based alternative for those who prefer to avoid meat.
Why This Meal Works for Runners
✔ High in Protein – The chicken (or plant-based alternative) provides lean protein that aids in muscle repair and growth.
✔ Complex Carbs – Quinoa is a fantastic source of complex carbohydrates, providing sustained energy and helping replenish glycogen stores.
✔ Healthy Fats – Pesto made with olive oil and nuts supplies healthy fats that are crucial for overall health and inflammation control.
✔ Quick & Easy – The recipe is simple to prepare, making it perfect for a busy evening post-run.
Recipe: High-Protein Pesto Chicken & Quinoa Bowl
Ingredients (Serves 2)
- 2 chicken breasts (or 1 cup cooked chickpeas or tofu for plant-based alternative)
- 1/2 cup quinoa (uncooked)
- 1 cup fresh basil leaves
- 2 tbsp pine nuts (or walnuts)
- 1/4 cup extra virgin olive oil
- 1/4 cup parmesan cheese (or nutritional yeast for plant-based)
- 1 garlic clove, minced
- Salt and pepper, to taste
- 1 tbsp lemon juice (optional, for added freshness)
Instructions
- Cook the Quinoa: Rinse quinoa thoroughly and cook according to package instructions. Once cooked, fluff with a fork and set aside.
- Prepare the Chicken: Season chicken breasts with salt and pepper. Heat a grill pan or skillet over medium heat, and cook the chicken for 6-7 minutes on each side, or until cooked through. If using chickpeas or tofu, pan-fry them until crispy.
- Make the Pesto: In a food processor, blend together basil leaves, pine nuts, olive oil, garlic, and parmesan (or nutritional yeast) until smooth. Add a splash of lemon juice if desired.
- Assemble the Bowl: Slice the cooked chicken (or chickpeas/tofu) and place it on top of a bed of quinoa. Drizzle with pesto sauce and top with extra basil or pine nuts if desired.
- Serve & Enjoy: This meal is perfect as is, or you can add a side of roasted vegetables for extra micronutrients.
Plant-Based Alternative
To make this recipe plant-based, simply swap the chicken for a hearty portion of chickpeas, tofu, or even tempeh. These plant-based proteins still provide a great recovery boost and pair wonderfully with the pesto sauce and quinoa. Chickpeas, in particular, are packed with protein and fibre, making them an excellent choice to keep you feeling full and satisfied.
Why This Meal is Ideal for Runners
- Protein for Muscle Repair: After a long run, your muscles need protein to begin the repair process. Chicken, tofu, and chickpeas all provide the necessary building blocks for muscle recovery.
- Carbs to Replenish Glycogen: Quinoa is a perfect carb source that’s not only gluten-free but also loaded with fibre, helping with digestion and providing sustained energy for the day ahead.
- Healthy Fats for Inflammation Control: The olive oil in the pesto offers healthy fats that help manage inflammation, while the pine nuts add a satisfying crunch and boost of omega-3s.
- Easy to Digest: After exercise, it’s essential to fuel your body with easily digestible foods. This meal is light yet satisfying, helping you avoid the heavy feeling that can sometimes accompany larger meals.
Customisation Tips
🔹 Add Veggies: Roasted vegetables like sweet potatoes, zucchini, or spinach make a great addition to the quinoa bowl, boosting its nutritional value and adding more fibre and antioxidants.
🔹 For Extra Protein: If you want to up the protein even further, consider adding a boiled egg on top of your bowl or serving with a side of Greek yogurt.
🔹 Noodle Swap: If you’re craving pasta instead of quinoa, try a whole wheat or gluten-free pasta for a similar carb profile.
Final Thoughts
This High-Protein Pesto Chicken & Quinoa Bowl is a delicious and wholesome way to nourish your body after a run. With a balance of protein, complex carbs, and healthy fats, it’s a meal that supports muscle recovery and overall health. Whether you're a meat-eater or prefer plant-based options, this recipe has you covered.
Next week, we’ll be sharing another runner-friendly recipe, so stay tuned for more tasty ideas to fuel your runs and support your training goals!