Chicken, Zucchini and Quinoa Skillet
This one-pan chicken and quinoa skillet is a high-protein, anti-inflammatory dinner built for women who need something fast, filling, and actually good for hormone health. It comes together in 45 minutes with lean chicken breast, fiber-rich quinoa, hydrating zucchini, and antioxidant-packed cherry tomatoes and bell pepper. It's a solid pick if you're looking for perimenopause-friendly dinner ideas, easy meal prep recipes, or a gluten-free, high-protein dinner that doesn't taste like a compromise. Six servings, one pan, minimal cleanup.
Simple, whole food recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about sustainable waist loss, renewed energy, restored self-confidence, understanding perimenopause and reducing overwhelm, I’m your people. start here
Why This Works
This is the kind of dinner that doesn't ask much of you. One pot for the quinoa, one pan for everything else, and both can run at the same time so the whole thing is done in under 45 minutes. The protein and fiber combination keeps you full without the crash that comes after a carb-heavy, protein-light meal, which matters more than people tell you once your hormones start shifting. It also reheats well, so it's a legitimate option for batch cooking on a Sunday and eating off it for half the week.
Ingredients
(see printable recipe card down below)
SERVINGS: 6 | Start to finish: 45 minutes
For the quinoa:
1 cup uncooked quinoa (170g)
1 cup water (240ml)
½ tsp salt (2.5g)
For the chicken and vegetables:
1 tbsp olive oil (15ml)
2 chicken breast cutlets, cut into bite-sized pieces (about 340g)
Salt and pepper, to taste
1 cup chopped onion (150g)
1 bell pepper (capsicum), seeded and chopped (about 150g)
2 garlic cloves, minced
2 tsp lemon pepper seasoning, or more to taste (6g)
2 medium zucchini, chopped (about 400g)
10 cherry tomatoes, halved
How to Make This
In a medium pot over medium-high heat, dry roast the quinoa for 3 minutes, stirring occasionally to prevent burning.
Add the water and salt, bring to a boil. Cover, reduce heat to low, and simmer until the liquid is absorbed and the quinoa is tender, approximately 20 minutes. Turn off the heat and set aside to continue steaming.
While the quinoa cooks, heat the olive oil in a pan (cast iron works well here) over medium-high heat and add the chicken. Season lightly with salt and pepper, cover, and cook for 5 minutes.
Add the onion, bell pepper, and garlic. Cook, covered, for another 5 minutes.
Add the lemon pepper seasoning, zucchini, and tomatoes. Cover the pan, reduce heat to medium-low, and cook until the zucchini is tender but not soft, approximately 5 minutes.
Taste for seasoning and adjust as needed. Serve the chicken mixture over the quinoa.
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Real Talk
A few ingredients here are doing more work than they get credit for.
Quinoa is one of the few plant foods that qualifies as a complete protein, meaning it contains all nine essential amino acids [1]. That matters for women in perimenopause and beyond, since adequate protein intake becomes more important for preserving muscle mass and metabolic rate as estrogen declines [2]. It's also a good source of fiber and magnesium, a mineral tied to better sleep and reduced anxiety, both of which take a hit during hormonal transitions [3].
Zucchini is mostly water, close to 95% by weight, which makes it a quiet contributor to your daily hydration [4]. Staying adequately hydrated supports temperature regulation, which is worth mentioning if hot flashes or night sweats are part of your current reality. Zucchini also brings potassium and vitamin C without adding much in the way of calories or carbohydrates, making it a low glycemic load addition to the plate.
Cherry tomatoes are a concentrated source of lycopene, an antioxidant linked to reduced markers of inflammation and cardiovascular support [5]. Since cardiovascular risk increases after menopause as estrogen's protective effects diminish, working more lycopene-rich foods into regular meals is a reasonable, low-effort strategy [6].
Bell peppers round it out with a significant dose of vitamin C, which supports collagen production and immune function, and their bright color signals a strong antioxidant profile as well [7].
Together, this is a meal that hits protein, fiber, hydration, and antioxidant intake in one pan, without requiring you to think about any of it beyond following the steps above.
Storage and Reheat
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat with a splash of water or broth to loosen the quinoa, or microwave in 60-second intervals, stirring in between. This dish also freezes well for up to 2 months; thaw overnight in the refrigerator before reheating.
Frequently Asked Questions (FAQ’s)
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Yes. Thighs will add more fat and take slightly longer to cook through, so extend the initial cooking time by 2 to 3 minutes.
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Yes. This recipe holds up well for 3 to 4 days in the refrigerator, making it a strong option for batch cooking.
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Yes. Broccoli, asparagus, Brussels, cauliflower or green beans would all work in place of or alongside the zucchini. Adjust cook time slightly depending on the vegetable's density.
Before You Go
If this is something you would add to your meal rotation, you will enjoy The Fierce Weekly Edit. Every Sunday morning, I rebel against beige modern wellness culture that tries to convince you that your exhaustion is a “lack of discipline”, I talk about the physiology behind your perimenopausal symptoms, and the tips and small shifts that educate and provide relief mixing in with hormone supporting recipes like this one.
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped, what you added, I love hearing from readers!
And if while you are here you became curious about rebel wellness and reducing overwhelm, the rest of my blog is waiting. Start here.
Melissa
Sources
Food and Agriculture Organization of the United Nations. Quinoa: An Ancient Crop to Contribute to World Food Security.
National Institute on Aging. Dietary Protein and Muscle Health.
National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals.
U.S. Department of Agriculture, FoodData Central. Zucchini, raw.
National Center for Biotechnology Information. Lycopene and Cardiovascular Health: A Systematic Review.
National Institute on Aging. Menopause and Heart Health.
National Institutes of Health, Office of Dietary Supplements. Vitamin C Fact Sheet for Health Professionals.
Chicken, Zucchini and Quinoa Skillet
This one-pan chicken and quinoa skillet is a high-protein, anti-inflammatory dinner built for women who need something fast, filling, and actually good for hormone health. It comes together in 45 minutes with lean chicken breast, fiber-rich quinoa, hydrating zucchini, and antioxidant-packed cherry tomatoes and bell pepper.
Ingredients
- 1 cup uncooked quinoa (170g)
- 1 cup water (240ml)
- ½ tsp salt (2.5g)
- 1 tbsp olive oil (15ml)
- 2 chicken breast cutlets, cut into bite-sized pieces (about 340g)
- Salt and pepper, to taste
- 1 cup chopped onion (150g)
- 1 bell pepper (capsicum), seeded and chopped (about 150g)
- 2 garlic cloves, minced
- 2 tsp lemon pepper seasoning, or more to taste (6g)
- 2 medium zucchini, chopped (about 400g)
- 10 cherry tomatoes, halved
Instructions
- In a medium pot over medium-high heat, dry roast the quinoa for 3 minutes, stirring occasionally to prevent burning.
- Add the water and salt, bring to a boil. Cover, reduce heat to low, and simmer until the liquid is absorbed and the quinoa is tender, approximately 20 minutes. Turn off the heat and set aside to continue steaming.
- While the quinoa cooks, heat the olive oil in a pan (cast iron works well here) over medium-high heat and add the chicken. Season lightly with salt and pepper, cover, and cook for 5 minutes.
- Add the onion, bell pepper, and garlic. Cook, covered, for another 5 minutes.
- Add the lemon pepper seasoning, zucchini, and tomatoes. Cover the pan, reduce heat to medium-low, and cook until the zucchini is tender but not soft, approximately 5 minutes.
- Taste for seasoning and adjust as needed. Serve the chicken mixture over the quinoa.
Notes
Simple, whole food recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about sustainable waist loss, renewed energy, restored self-confidence, understanding perimenopause and reducing overwhelm, I’m your people. Start at FindingMyFierce.com
Nutrition Info
Fiber (g)
4 gNet carbs
22 gSugar (g)
4 gProtein (g)
22 gFat (g)
6 gNutrition info provided as a courtesy and basic guideline. I do not support calorie counting so calories are not included. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View disclaimer.
