Easy One-Pot Mediterranean Chicken, Chickpea & Quinoa Skillet

Looking for a healthy, high-protein, high-fibre dinner that's quick, easy and family-friendly? This Mediterranean-inspired one-pot chicken recipe combines tender chicken thighs, protein-rich chickpeas, fluffy quinoa and colourful vegetables in a flavourful tomato sauce.

As a Registered Dietitian, I love this balanced, gluten-free Mediterranean dinner because it provides lean protein to support muscle health, fibre for digestive health and heart-healthy fats—all in one pan! Perfect for busy weeknights, healthy meal prep and easy family dinners, with minimal cleanup.

Servings: 6

Prep Time: 10 minutes | Cook Time: 35–40 minutes

Ingredients

• 6 boneless, skinless chicken thighs (approximately 900 g)

• 1 tbsp extra-virgin olive oil

• 1 bell pepper, diced

• 1 medium onion, diced

• 3 garlic cloves, minced

• 1 can (540 mL) chickpeas, drained and rinsed

• 1 cup dry quinoa, rinsed (or raw buckwheat groats)

• 1 cup marinara sauce

• 1½ cups low-sodium chicken broth or water

• 1 tsp paprika

• ½ tsp ground cumin

• ½ tsp turmeric

• ¼ tsp cayenne pepper (optional)

• Salt and black pepper, to taste

  
  

  

Directions

1. Preheat oven to 425°F (220°C).

2. Season chicken thighs with salt and pepper.

3. Heat olive oil in a large oven-safe skillet or Dutch oven. Sear chicken for 2–3 minutes per side until lightly golden. Remove and set aside.

4. Add onion and bell pepper to the same pan. Sauté for 3–5 minutes until softened.

5. Stir in garlic, paprika, cumin, turmeric and cayenne. Cook for 30 seconds until fragrant.

6. Add marinara sauce, rinsed quinoa, chickpeas and broth. Stir well.

7. Nestle chicken back into the mixture, including any accumulated juices.

8. Cover tightly and bake for 25–30 minutes, or until quinoa is tender and chicken reaches an internal temperature of 165°F (74°C).

9. Let rest covered for 5 minutes. Fluff quinoa and serve!

Pro Tips

• High-Protein Dinner: Chicken, chickpeas and quinoa provide a combination of animal and plant-based proteins to support muscle maintenance and satiety.

• Fibre-Rich & Gut-Friendly: Chickpeas and quinoa contribute dietary fibre to support digestive health and regularity.

• Naturally Gluten-Free: Swap quinoa for raw buckwheat groats for a delicious, nutty alternative. Choose certified gluten-free ingredients if needed for celiac disease.

• Heart-Healthy Mediterranean Diet: Extra-virgin olive oil provides unsaturated fats, while chickpeas and vegetables contribute fibre and beneficial plant compounds.

• Boost Your Vegetables: Add spinach, zucchini or mushrooms for extra nutrients and colour.

• Healthy Meal Prep: Store leftovers in the refrigerator for 3–4 days or freeze individual portions for convenient lunches and dinners.

• Extra Mediterranean Flavour: Finish with fresh lemon juice, parsley or a sprinkle of feta.