Name: Subway-Style Protein Bowl at Home
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Mixed Indian
Ingredients: 6 oz skinless chicken breast, diced; 1/2 cup quinoa, rinsed; 1 cup water; 2 cups mixed salad greens; 1/2 cup cherry tomatoes, halved; 1/2 cup cucumber, sliced; 1/4 cup red bell pepper, diced; 2 tbsp red onion, thinly sliced; 1/4 cup avocado, diced; 2 tbsp low-fat shredded mozzarella cheese; 1 tsp olive oil; 1 tsp lemon juice; 1 tsp dijon mustard; 1/4 tsp garlic powder; 1/4 tsp paprika; to taste salt; to taste black pepper

Step-by-Step Instructions

1
Rinse quinoa; combine with water in a small saucepan, bring to boil, reduce heat, cover and simmer 12‑15 minutes until water is absorbed; fluff with fork.
2
While quinoa cooks, season chicken with garlic powder, paprika, salt, and pepper.
3
Heat olive oil in a skillet over medium‑high heat; add chicken and sauté 5‑7 minutes until cooked through and lightly browned; set aside.
4
In a small bowl whisk lemon juice, dijon mustard, a pinch of salt and pepper to make dressing.
5
Divide salad greens between two bowls, top with cooked quinoa, chicken, tomatoes, cucumber, bell pepper, onion, avocado, and cheese.
6
Drizzle dressing over each bowl and serve immediately.

*Pro Tips

1
Use a food scale to measure chicken and quinoa for consistent carbohydrate control.
2
If preferred, substitute quinoa with cauliflower rice for even lower carbs.
3
Add a pinch of crushed red pepper flakes for extra flavor without sugar.

Why It's Diabetic-Friendly

The recipe limits high‑glycemic carbs by using only 1/2 cup cooked quinoa (≈15 g carbs) and adds fiber‑rich vegetables and protein to blunt blood‑sugar spikes. Healthy fats from avocado and olive oil improve satiety and modestly lower post‑meal glucose response. Portion sizes are calibrated for two servings, keeping total carbs per serving under 30 g.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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