⏱ 35 min total

Griddled Chicken with Quinoa Greek Salad

Name: Griddled Chicken with Quinoa Greek Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ½ cup Quinoa; ½ tbsp Butter; ¼ clove Garlic; 4 oz Chicken breast; 1 tsp Olive oil; ½ medium whole Tomatoes; 1 oz Feta cheese; ½ tbsp Spearmint; ¼ tbsp Lemon juice; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 307 g · 11 ingredients

Calories

629

31%
of a 2,000 cal day

Protein
42g
27% of calories
Carbs
59g
38% of calories
Fat
25g
35% of calories

Portion

At a glance

One serving of Griddled Chicken with Quinoa Greek Salad (307 g) has 629 calories, with 42 g of protein, 59 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (85% DV), dietary fiber (25% DV) and Vitamin E (26% DV). Keep an eye on saturated fat and cholesterol, which provide 49% and 41% of the daily value.

Per 100 g

205cal

medium energy density

Protein per 100 cal

6.7g

Net carbs

52g

carbs minus fiber

Fiber

6.9g

2.9 g sugar

High in

20%+ of the daily value

Protein85%
Dietary fiber25%
Vitamin E26%
Thiamine38%
Riboflavin (B2)57%
Niacin80%

Good source of

10–19% of the daily value

Vitamin A14%
Vitamin C12%

Watch

20%+ of the daily value

Saturated fat49%
Cholesterol41%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min

1
Preheat a griddle pan over medium-high heat.
2
Cook the quinoa according to package instructions, then rinse with cold water and drain thoroughly.
3
Mix the butter and garlic into a paste. Toss the chicken tenders with 2 tsp of olive oil. Place on the hot griddle pan and cook for 3-4 minutes on each side or until cooked through. Transfer to a plate, dot with the garlic butter, and set aside to melt.
4
Chop the tomatoes, feta, and mint, then toss together in a bowl. Add the cooked quinoa, remaining olive oil, lemon juice, and season with salt and pepper. Serve with the chicken fillets on top, drizzled with any buttery chicken juices.

Vitamins & minerals

Amounts for 1 serving (307 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	124 μg	14%
Vitamin C	10 mg	12%
Vitamin D	0.2 μg	1%
Vitamin E	4 mg	26%
Vitamin K	9 μg	7%
Thiamine	0.5 mg	38%
Riboflavin (B2)	1 mg	57%
Niacin	13 mg	80%
Vitamin B6	2 mg	116%
Folate (B9)	189 μg	47%
Vitamin B12	1 μg	31%
Pantothenic acid	3 mg	53%
Choline	163 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	201 mg	20%
Iron	5 mg	63%
Potassium	1,043 mg	22%
Magnesium	214 mg	51%
Phosphorus	745 mg	106%
Zinc	4 mg	40%
Copper	1 mg	61%
Manganese	2 mg	79%
Selenium	37 μg	68%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	62 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	295 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	1,582 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	91 μg	—
Serine	2 g	—
Starch	44 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 629 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

119min
Walking (3.5 mph)
75min
Cycling (moderate)
52min
Running (6 mph)
88min
Swimming laps

Common questions

How many calories are in Griddled Chicken with Quinoa Greek Salad?

One serving of Griddled Chicken with Quinoa Greek Salad (1 serving) has 629 calories, which works out to 205 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Griddled Chicken with Quinoa Greek Salad high in protein?

It provides a solid 42 g of protein per serving (85% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Griddled Chicken with Quinoa Greek Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Griddled Chicken with Quinoa Greek Salad?

359 mg per serving.

How much sugar is in Griddled Chicken with Quinoa Greek Salad?

2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (307 g)

Calories629

% Daily Value*

Total fat 25g	31%
Saturated fat 9.8g	49%
Trans fat 0.2g
Cholesterol 123mg	41%
Sodium 359mg	16%
Total carbohydrate 59g	21%
Dietary fiber 6.9g	25%
Total sugars 2.9g
Protein 42g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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