Winter Wellness High Protein Bowl (Printable)
A hearty bowl featuring chicken, chickpeas, veggies, quinoa, and warming spices perfect for cold months.
# List of ingredients:
→ Protein
01 - 1.1 lb skinless chicken breast, cut into bite-sized pieces
02 - 1 can (14 oz) chickpeas, drained and rinsed
→ Vegetables
03 - 2 medium carrots, sliced
04 - 1 small head broccoli, cut into florets
05 - 1 red bell pepper, diced
06 - 5.3 oz baby spinach
07 - 1 small red onion, finely sliced
08 - 2 cloves garlic, minced
→ Grains & Base
09 - 7 oz cooked quinoa
→ Spices & Seasonings
10 - 2 tbsp olive oil
11 - 1 tsp ground cumin
12 - 1 tsp ground turmeric
13 - 1/2 tsp ground cinnamon
14 - 1/2 tsp smoked paprika
15 - 1/4 tsp chili flakes (optional)
16 - Salt and black pepper, to taste
→ Garnish
17 - 2 tbsp pumpkin seeds
18 - 2 tbsp fresh parsley, chopped
19 - 1 lemon, cut into wedges
# Steps:
01 - Heat 1 tbsp olive oil in a large skillet over medium heat. Add chicken pieces, season with salt, pepper, cumin, turmeric, cinnamon, and smoked paprika. Cook 5 to 7 minutes until golden and cooked through. Remove from skillet and set aside.
02 - Add remaining olive oil to the skillet. Sauté onion and garlic until fragrant, approximately 2 minutes.
03 - Add carrots, red bell pepper, and broccoli to the skillet. Cook 5 to 7 minutes until vegetables are tender but retain some bite.
04 - Stir in chickpeas and baby spinach. Cook until spinach wilts. Return chicken to skillet and toss to combine evenly.
05 - Add cooked quinoa to the pan and mix thoroughly. Adjust seasoning with salt, black pepper, and chili flakes as desired.
06 - Divide mixture into bowls. Garnish with pumpkin seeds, chopped fresh parsley, and lemon wedges for squeezing.
# Expert Advice:
01 -
- It keeps you satisfied for hours without that mid-afternoon energy crash, thanks to the protein-packed combination of chicken and chickpeas
- The warming spices like turmeric and cinnamon work together like a gentle hug, supporting your body's natural defenses during cold months
- You can have it ready in under an hour, which means this isn't just healthy—it's actually realistic for a busy weeknight
02 -
- The spices are absolutely essential—don't skip them or reduce them thinking you're simplifying. They're not garnish; they're the entire soul of this bowl. These warm spices have been used in traditional wellness practices for centuries, and they create an experience that plain cooked vegetables simply cannot.
- Cooking the chicken first and setting it aside prevents it from getting overcooked while all the vegetables finish. This is the difference between tender chicken and rubbery chicken, and it's worth the extra step.
03 -
- Cut all your vegetables before you start cooking so when you need them, you're not scrambling. This allows you to stay present with what's happening in the skillet instead of being distracted with prep.
- If you have access to fresh turmeric root, grate it finely and use it instead of powder—the difference is remarkable and worth seeking out, especially if wellness is your intention.