Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Chicken Veggie Kebabs
Bodybuilding’s a grind—you’re slamming weights, but it’s the food that turns those reps into gains. Dinner or a post-workout meal needs to pack protein and carbs to keep you growing without slowing you down. That’s where Chicken Veggie Kebabs come in—grilled chicken and vegetables skewered up with a side of quinoa. This isn’t just a kebab plate; it’s a muscle-building powerhouse that’s juicy, colorful, and loaded with what you need. Whether you’re firing up the grill after a lift or prepping for the week, this recipe’s a no-fuss win. Let’s skewer up why it’s a bodybuilder’s go-to and how to make it happen.
Macro-Friendly Recipe for Bodybuilders: Chicken Veggie Kebabs
Here’s the rundown on this hearty dish:
- Recipe Name: Chicken Veggie Kebabs with Quinoa
- Servings: 1 serving (2 kebabs)
- Macro Breakdown (approximate per serving, with quinoa):
- Calories: 500
- Protein: 40g
- Carbohydrates: 45g
- Fats: 15g
These macros are a lifter’s gold—40 grams of protein to spark muscle repair, 45 grams of carbs for energy, and 15 grams of fats for balance. Perfect for maintaining or bulking; trim it back for cutting if you’re shredding.
Ingredients
Here’s what you’ll need for the kebabs and quinoa:
- For the Chicken Veggie Kebabs:
- 6 oz boneless, skinless chicken breast (cut into 1-inch cubes)
- 1 cup mixed vegetables (bell peppers, zucchini, and red onion, cut into chunks)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- For the Quinoa:
- 1/2 cup dry quinoa (makes about 1.5 cups cooked)
- Optional: a squeeze of lemon juice or a sprinkle of paprika
- You’ll also need: 2 skewers (metal or soaked wooden)
These are simple ingredients that hit hard—lean, fresh, and ready to fuel your grind.
Instructions
Ready to skewer it up? This dish is a grill-and-chill vibe—here’s how:
- Cook the quinoa: Rinse 1/2 cup dry quinoa under cold water. In a small pot, bring 1 cup water to a boil, add the quinoa, and reduce to a simmer. Cover and cook for 12-15 minutes until fluffy and the water’s gone. Set aside.
- Prep the kebabs: While the quinoa cooks, cut 6 oz chicken breast into 1-inch cubes and chop 1 cup mixed vegetables into similar-sized chunks. In a bowl, toss the chicken and veggies with 1 tablespoon olive oil, 1 teaspoon garlic powder, salt, pepper, and optional paprika.
- Skewer it: Thread the chicken and vegetables onto 2 skewers, alternating pieces—chicken, pepper, zucchini, onion, repeat. Keep it even so it cooks right.
- Grill the kebabs: Preheat a grill pan or outdoor grill to medium-high heat. Grill the kebabs for 10-12 minutes, turning every 3-4 minutes, until the chicken’s cooked through (internal temp of 165°F/74°C) and the veggies are tender with a bit of char.
- Serve it up: Spoon 1.5 cups cooked quinoa onto a plate or bowl. Place the 2 kebabs on top or beside it. Squeeze some lemon juice over the kebabs if you’re into that fresh zing. Dig in while it’s hot!
This takes about 30 minutes—quick enough for a dinner win or a post-gym refuel. Want more? Add mushrooms or double the chicken.
How This Recipe Supports Muscle Growth and Recovery
Why’re these kebabs a bodybuilding win? Let’s break it down:
- Protein Power: The 40 grams of protein from chicken are a muscle-repair must. Chicken’s lean, high-quality protein packed with essential amino acids like leucine—perfect for rebuilding after a lift.
- Carb Fuel: The 45 grams of carbs from quinoa keep you powered. Quinoa’s a complete protein and complex carb combo, releasing energy slowly to fuel your workouts and top off glycogen stores.
- Healthy Fats: With 15 grams of fats from olive oil, this supports hormone production—like testosterone—that’s key for muscle growth. These fats also keep it juicy and flavorful.
- Nutrient Bonus: Veggies like bell peppers and zucchini bring vitamins A and C to fight inflammation and boost recovery. Quinoa packs magnesium and fiber for muscle and gut health, and chicken adds B3 for stamina.
These kebabs are a triple threat—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you strong. It’s a skewered meal with big benefits.
Conclusion
The Chicken Veggie Kebabs with quinoa are bodybuilding fuel straight off the grill—40 grams of protein, 45 grams of carbs, and 15 grams of fats in a lean, colorful package. With grilled chicken, vegetables, and quinoa, it’s a meal that supports muscle growth and keeps you energized. Easy to cook and perfect for meal prep, it’s a no-brainer for any lifter’s routine.
So, fire up that grill and skewer some gains. Your muscles will thank you, and your taste buds won’t mind either. Got a fave veggie swap or a spicy twist? Share it in the comments or tag us online—I’m pumped to see how you’re kebab-ing it up!