Pesto Quinoa and Grilled Chicken Salad for Athletes

Why This Recipe Works for Athletes

This pesto quinoa and grilled chicken salad is the ideal cold lunch for race week or heavy training days. Quinoa delivers a complete protein alongside complex carbohydrates, the chicken adds a second high-quality protein source, and the pesto provides healthy fats that slow digestion just enough to keep energy levels stable. It’s quick to prep, holds well in the fridge for two days, and can be eaten cold — perfect for race-day lunch.

Ingredients

200g quinoa (dry weight)
2 chicken breasts (approx 300g total)
3 tbsp green pesto (shop-bought or homemade)
1 large roasted red pepper, sliced
80g cherry tomatoes, halved
40g baby spinach
30g pine nuts
Juice of half a lemon
Salt, black pepper, olive oil

Instructions

Cook quinoa according to packet instructions (usually 15 minutes in salted water at a 2:1 ratio). Drain and spread on a plate to cool for 10 minutes.
Brush chicken breasts with olive oil, season with salt and pepper, and grill for 6–7 minutes each side until cooked through. Rest for 5 minutes then slice diagonally.
While chicken rests, stir pesto and lemon juice through the cooled quinoa until evenly coated.
Toast pine nuts in a dry pan for 2–3 minutes until golden. Watch closely — they burn fast.
Assemble: quinoa base, then spinach, tomatoes, roasted pepper, and sliced chicken on top. Scatter pine nuts and season.

Nutrition Notes

Approx 520 kcal, 42g protein, 58g carbohydrate, and 14g fat per serving. The carbohydrate-to-protein ratio makes this well suited to a midday meal on a training day or as race-week lunch two days out from your event. For a dairy-free version, use a vegan pesto. Swap chicken for grilled halloumi to make it vegetarian.

Prep time: 20 minutes | Servings: 2