High ProteinOnyx Grilled Chicken Power Bowl
50g of clean protein, slow-burning carbs and a hit of healthy fats - built for post-lift refuel.
Prep
15m
Cook
20m
Total
35m
Servings
2
kcal
612
Protein
51g
Carbs
54g
Fat
19g
Macros per serving
Allergen info
Contains: Sesame.
Auto-detected from the ingredient list. Always double-check labels on packaged items (e.g. protein powders, sauces, breads), many are produced in facilities that also handle nuts, soy, milk, wheat or eggs. If you have a severe allergy, do not rely on this list alone.
Overview
Why it works
A balanced, single-bowl meal designed to refuel hard training sessions without dragging you into a food coma. Lean chicken does the protein work, quinoa keeps muscle glycogen topped up, and avocado plus olive oil adds the fats your hormones need.
- High leucine load from chicken kickstarts muscle protein synthesis post-training.
- Quinoa delivers complete plant protein plus low-GI carbs to refill glycogen without a crash.
- Roasted vegetables add polyphenols and fiber that support recovery and gut health.
Ingredients
Ingredients · 2 servings
Bowl
- 300 g chicken breast, butterflied
- 1 cup cooked quinoa
- 1 cup roasted sweet potato cubes
- 1 cup roasted Brussels sprouts, halved
- 1/2 avocado, sliced
- Handful of arugula
Marinade & dressing
- 2 tbsp olive oil
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- Juice of 1 lemon
- Salt and cracked pepper
- 1 tbsp tahini, thinned with water
Instructions
Step by step
- 1
Whisk together the olive oil, smoked paprika, garlic powder, lemon juice, salt and pepper in a bowl to make the marinade.
- 2
Butterfly the chicken breast by slicing it horizontally almost all the way through and opening it flat so it is an even thickness, then submerge in the marinade and rest at room temperature for 10 minutes.
- 3
While the chicken marinates, preheat your oven to 220 °C / 425 °F and line a sheet pan with parchment.
- 4
Toss the sweet potato cubes and halved Brussels sprouts with a drizzle of olive oil and a pinch of salt, spread them in a single layer on the sheet pan without overlapping, and roast for 18 minutes until the edges are caramelized and dark gold.
- 5
Heat a grill pan or cast-iron skillet over medium-high heat until it just begins to smoke.
- 6
Lift the chicken out of the marinade and grill 4 to 5 minutes per side; the chicken is done when an instant-read thermometer reads 74 °C / 165 °F at the thickest point.
- 7
Transfer the chicken to a cutting board and let it rest for 5 minutes so the juices redistribute before slicing across the grain into strips.
- 8
Thin the tahini with enough water to make it pourable and season with a squeeze of lemon.
- 9
Divide the cooked quinoa between two bowls as the base, then arrange the roasted vegetables, sliced chicken, avocado and a handful of arugula on top.
- 10
Drizzle the tahini dressing over everything and finish with cracked black pepper.
Pro Tips
Coach-level details
- Dry-brine the chicken with salt for 30 minutes for juicier results.
- Batch-roast vegetables on Sunday - this bowl assembles in under 5 minutes all week.
- Add a soft-boiled egg if you are pushing a hard surplus.
Storage & Swaps
Keep it, swap it, save it
Storage
- Stores up to 4 days refrigerated.
- Keep avocado and dressing separate until serving.
- Label containers with the prep date.
Smart swaps
- Swap chicken for grilled tofu or tempeh for a vegan version (~38 g protein).
- Swap quinoa for jasmine rice if training volume is very high.
- Swap tahini for Greek yogurt dressing if dairy is fine.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.