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Quinoa Chicken Sauté Calories
Balanced main dish rich in protein, fiber, and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa Chicken Sauté (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 20.7 g of carbs, 20.2 g of protein, 7.4 g of fat and 4 g of fiber. Its 5.6 mg of B3 covers 35% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa Chicken Sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
243
KCAL / 180G
Carbs
20.7g
· 8% DV
Protein
20.2g
· 40% DV
Fat
7.4g
· 9% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 35% · Fat 29%
Quinoa Chicken Sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 4 g | 14% |
| Protein | 20.2 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Quinoa Chicken Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 243 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (small) | 120 g | 162 kcal |
| 1 piece (medium) | 150 g | 203 kcal |
| 1 cup (medium) | 200 g | 270 kcal |
| 1 piece (large) | 220 g | 297 kcal |
| 1 serving (large) | 250 g | 338 kcal |
| 1 cup (large) | 250 g | 338 kcal |
| 1 serving (extra large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Quinoa Chicken Sauté
How do you make quinoa chicken sauté?
To make quinoa chicken sauté, cook rinsed quinoa until tender while sautéing bite-sized chicken with aromatics and vegetables. Combine them near the end and season to taste; this keeps the chicken from overcooking while letting the flavors come together.
Can quinoa cook in the same pan as the chicken in quinoa chicken sauté?
Yes, quinoa can cook in the same pan in quinoa chicken sauté, as long as you add enough liquid and allow time for it to soften. Brown the chicken first, then add rinsed quinoa, liquid, and vegetables that can tolerate simmering.
Why should you rinse quinoa for quinoa chicken sauté?
Rinse quinoa before using it in quinoa chicken sauté to wash away some of its natural saponins. These compounds can leave a bitter or soapy taste, and a fine-mesh strainer helps keep the small grains from washing away.
How do you keep the chicken tender in quinoa chicken sauté?
For tender chicken in quinoa chicken sauté, cut it into evenly sized pieces and sear it briefly in a hot pan. Avoid simmering it for the entire quinoa cooking time; add browned chicken back near the end if the quinoa cooks separately.
What vegetables work well in quinoa chicken sauté?
Bell peppers, zucchini, mushrooms, spinach, and peas work well in quinoa chicken sauté. Add firm vegetables earlier and tender greens near the end, so the vegetables keep some texture instead of turning mushy during cooking.
What can you use instead of chicken breast in quinoa chicken sauté?
Boneless chicken thighs are a good substitute for breast in quinoa chicken sauté and stay moist during cooking. Cut them into small, even pieces and cook them through; their richer flavor pairs well with quinoa and sautéed vegetables.
How long does quinoa chicken sauté last in the refrigerator?
Quinoa chicken sauté keeps for about three days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat until steaming hot, rather than repeatedly warming and cooling the whole batch.
Can you freeze quinoa chicken sauté?
Yes, quinoa chicken sauté can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the quinoa may soften after freezing, so add delicate vegetables after reheating if you prefer them firmer.
What should you serve with quinoa chicken sauté?
Serve quinoa chicken sauté with a crisp green salad, roasted vegetables, or a tangy yogurt sauce. Since the dish already combines chicken and quinoa, a fresh or vegetable-based side adds contrast without needing another grain.
Is quinoa chicken sauté good for meal prep?
Yes, quinoa chicken sauté works well for meal prep because the chicken and quinoa can be portioned together and reheated. Store the portions promptly in sealed containers, and pack fresh toppings such as herbs or salad separately to keep them crisp.
Quinoa Chicken Sauté Vitamins & Minerals
Vitamins
B3
5.58mg · 35% DV
B6
0.58mg · 34% DV
B5
1.17mg · 23% DV
Biotin
5.76µg · 19% DV
Minerals
Phosphorus
216mg · 31% DV
Copper
0.23mg · 26% DV
Manganese
0.58mg · 25% DV
Selenium
14µg · 25% DV
Sodium
378mg · 16% DV
Potassium ⭐
522mg · 15% DV
Quinoa Chicken Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Chicken Sauté
To burn the 243 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Quinoa Chicken Sauté?
Quinoa Chicken Sauté brings bite-sized chicken and cooked quinoa together in a quick pan-cooked main dish. Depending on the recipe, it may also include onion, peppers or other vegetables. Quinoa gives the dish a tender, lightly nutty base; it is a modern combination rather than a traditional specialty tied to one region.
The savoury chicken and mild quinoa make it easy to serve for lunch or dinner, either on its own or with a simple salad. It provides protein alongside some fibre, making it a balanced option for an everyday meal. Add extra vegetables for more volume, or pair it with a crisp salad for a lighter plate.
How Nutritious Is Quinoa Chicken Sauté?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Quinoa Chicken Sauté Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Quinoa Chicken Sauté Contain Allergens?
No known major allergens
Which Diets Is Quinoa Chicken Sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa Chicken Sauté Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.