Mediterranean Balsamic Glazed Chicken with Roasted Veggie Quinoa
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 2
This Mediterranean-inspired meal features tender chicken breasts glazed with a sweet and tangy balsamic-honey sauce, served alongside a hearty quinoa and roasted vegetable medley. Zucchini, bell peppers, cherry tomatoes, and red onion add color, flavor, and nutrients, while quinoa provides a satisfying base. It’s a simple, balanced, and flavorful dish perfect for a weeknight dinner or meal prep.
Ingredients
2 chicken breasts
1/4 cup balsamic vinegar
2 tbsp honey
2 tbsp olive oil (divided)
2 cups mixed vegetables (zucchini, bell peppers, cherry tomatoes, red onion)
1 cup quinoa, rinsed
2 cups low-sodium chicken broth or water
1 tsp dried Italian herbs
2 cloves garlic, minced
Salt & black pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions
Preheat the oven
Preheat your oven to 400°F (200°C).
Prepare the quinoa
In a medium saucepan, combine quinoa and chicken broth or water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and quinoa is fluffy.
Prepare the vegetables
Toss mixed vegetables with 1 tbsp olive oil, salt, pepper, and Italian herbs. Spread them evenly on a baking sheet and roast in the oven for 15–20 minutes, stirring halfway through, until tender and slightly caramelized.
Prepare the balsamic glaze
In a small bowl, whisk together balsamic vinegar, honey, and 1 tbsp olive oil. Season chicken breasts with salt and pepper.
Cook the chicken
Heat a skillet over medium-high heat. Add chicken breasts and sear 3–4 minutes per side until golden brown. Reduce heat to medium, pour balsamic glaze over the chicken, and cook for an additional 3–5 minutes, spooning glaze over the chicken occasionally, until fully cooked (internal temperature 165°F / 74°C).
Combine and serve
Serve each chicken breast over a bed of quinoa and roasted vegetables. Drizzle any remaining glaze from the pan on top and garnish with chopped fresh parsley.
Tips:
Even cooking: Pound the chicken breasts to an even thickness for uniform cooking.
Quinoa fluffiness: Let quinoa sit covered for 5 minutes after cooking, then fluff with a fork for a light, airy texture.
Prevent burning: Keep an eye on the balsamic glaze while cooking; reduce heat if it starts to caramelize too quickly.
Vegetable roasting: Cut vegetables into similar sizes to ensure even roasting and caramelization.
Meal prep: This dish keeps well in the fridge for up to 3 days; store chicken, quinoa, and veggies separately to maintain texture.
Variations:
Vegetable swaps: Use asparagus, broccoli, or eggplant instead of zucchini and bell peppers.
Grain alternatives: Substitute quinoa with couscous, farro, or brown rice for a different base.
Herb boost: Add fresh thyme or rosemary to the glaze for additional aroma.
Spicy twist: Include a pinch of red pepper flakes in the balsamic glaze for mild heat.
Sauce upgrade: Stir a teaspoon of Dijon mustard or a splash of lemon juice into the glaze for extra tang.
Q&A
Q: Can I use chicken thighs instead of breasts?
A: Yes. Bone-in or boneless thighs work well. Adjust cooking time as needed until the internal temperature reaches 165°F (74°C).
Q: Can I make this dish ahead of time?
A: Absolutely. Roast the vegetables and cook the quinoa in advance. Store chicken, quinoa, and veggies separately in airtight containers and reheat before serving.
Q: Can I make it vegetarian or vegan?
A: For a vegetarian version, replace chicken with chickpeas, tofu, or tempeh. Use vegetable broth for cooking the quinoa and adjust cooking times accordingly.
Q: Can I use a store-bought balsamic glaze instead of making my own?
A: Yes, store-bought glaze works fine. Just reduce additional honey or oil as needed, since many glazes are already sweetened.
Q: Can I freeze this dish?
A: Yes, freeze cooked chicken, quinoa, and roasted vegetables separately for up to 2 months. Thaw in the fridge overnight before reheating.
Nutrition
(per serving, estimate, serves 2)
Calories: ~450 kcal
Protein: 35 g
Fat: 16 g
Saturated Fat: 3 g
Carbohydrates: 42 g
Fiber: 6 g
Sugar: 10 g
Sodium: 400 mg
Note: Values are approximate and may vary depending on ingredient brands and portion sizes.
Conclusion
This Mediterranean Balsamic Glazed Chicken with Roasted Veggie Quinoa is a balanced, flavorful, and satisfying meal. The sweet and tangy balsamic glaze pairs beautifully with tender chicken, while the quinoa and roasted vegetables provide a nutritious, colorful base. It’s easy to prepare, versatile, and ideal for weeknight dinners, meal prep, or a healthy lunch. A simple yet elegant way to enjoy Mediterranean flavors at home.