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Overhead view of a chicken and butternut squash bowl with roasted squash cubes, chicken, quinoa, kale, and pepitas

Healthy Chicken and Butternut Squash Bowl

Roasted chicken and caramelized butternut squash over quinoa and kale with a honey Dijon dressing. About 45g protein per bowl, easy meal prep for 4.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Calories: 600
Ingredients Method Notes

Ingredients
  

  • Quinoa
  • 1 cup 170 g dry white quinoa, rinsed well
  • 2 cups 480 ml water
  • 1/4 teaspoon salt
  • Roasted squash
  • 1 small butternut squash about 2 lb / 900 g, peeled, seeded, and cut into 3/4-inch (2 cm) cubes, about 5 cups
  • 1 tablespoon olive oil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Chicken
  • 1.5 lb 680 g boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) cubes
  • 2 teaspoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • Honey Dijon dressing
  • 2 tablespoons olive oil
  • 1 1/2 tablespoons apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon water
  • 1 small garlic clove grated
  • Pinch of salt and pepper
  • For the bowls
  • 4 cups about 100 g chopped kale, stems removed
  • 1/4 cup pepitas pumpkin seeds, toasted
  • 1/2 cup 75 g crumbled feta (optional)

Method
 

  1. Heat the oven. Preheat the oven to 425°F (220°C). Line two large sheet pans with parchment paper.
  2. Roast the squash. Toss the squash with 1 tablespoon oil, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and the pepper. Spread it in a single layer on the first pan. Roast for 10 minutes.
  3. Cook the quinoa. While the squash roasts, combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  4. Add the chicken. Toss the chicken with 2 teaspoons oil, 1 teaspoon garlic powder, 1 teaspoon paprika, the thyme, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Spread it on the second pan. When the squash has roasted for 10 minutes, stir the squash and put both pans in the oven.
  5. Roast. Roast for 15 to 18 minutes more, until the chicken is cooked through (165°F / 74°C inside) and the squash is tender with browned edges. Stir the squash once halfway.
  6. Make the dressing. Whisk the oil, vinegar, Dijon, honey, water, garlic, salt, and pepper until smooth.
  7. Prep the kale. Toss the kale with 1 tablespoon of the dressing and massage for about 1 minute, until it softens and turns bright green.
  8. Build the bowls. Divide the quinoa, kale, squash, and chicken between 4 bowls or meal prep containers. Top with pepitas and feta. Drizzle with the remaining dressing.

Notes

• Chicken breast: It has the most protein. It dries out easily, so cut it in even cubes and don’t overbake. Boneless thighs also work, see Variations.
• Butternut squash: Pre-cut squash saves a lot of time. If you cut your own, a sharp peeler and a heavy knife make it easier.
• Quinoa: Rinse it for about 30 seconds to remove its natural bitter coating.
• Kale: Lacinato (dinosaur) kale is tender and less bitter than curly kale. Baby spinach also works.
• Dijon and honey: Together they make a sweet-tangy dressing that sticks to the grains and greens.