6-Day 10/20/30 Series: 10g Fiber, 20g Protein Recipes in 30 Minutes

Episode 2 of 6: Pesto Chicken & Chickpea Couscous Bowl

Welcoming you to my 6 day series called: 10, 20, 30 - 10 grams of fiber, 20 grams of protein, in 30(ish) minutes. Recently people have been discovering the beauty of protein and fiber, but I constantly see people prioritizing one or the other, when in reality, you should be having both. I wanted to create a series to show you that you can have both in a meal and be able to enjoy a delicious meal that doesn't take long to make.

So let's talk about fiber first - fiber comes our plant-based sources of foods, our fruits, vegetables, legumes, nuts, seeds, and whole grains. Our bodies do not digest fiber, so when fiber reaches the colon undigested, the trillions of bacteria that live in our gut microbiome will ferment the fiber and produce compounds called short-chain fatty acids (SCFAs). These play a key part in our gut health, but also our overall health and well being. SCFAs have a role in our immunity, inflammatory responses, and digestive health. Beyond our gut health, fiber helps support regularity (aka making sure you're going) and promotes satiety, ensuring you stay fuller for longer.

Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.

While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.

So, over the next two weeks, I'll be sharing 6 easy, balanced recipes that deliver 10 grams of fiber, 20 grams of protein, and come together in 30(ish) minutes—because eating well shouldn’t mean spending hours in the kitchen. Expect meals inspired by Mediterranean and Middle Eastern flavors that are gut-friendly, filling, and absolutely delicious.

Our 2nd recipe of this six-day series: Pesto Chicken & Chickpea Couscous Bowl

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My Pesto Chicken & Chickpea Couscous Bowl is a way for you to start looking at salads (especially pasta salads) differently. If I were to tell you that couscous salads were nutrient-dense before this recipe, you wouldn't have believed me. But now, you can see that this dish is packed with over 10 grams of fiber and 20 grams of protein, making it a true powerhouse pasta salad.

With protein-rich chicken, fiber-filled chickpeas, and a vibrant pesto dressing, this bowl isn’t just filling—it’s fueling. It’s the perfect balance of Mediterranean flavors, gut-friendly ingredients, and effortless nutrition. So if you’ve ever thought pasta salads couldn’t be wholesome and satisfying, this one’s here to change your mind.

Why You'll Obsess Over This Pesto Chicken & Chickpea Couscous Bowl

Whether you want to enjoy this recipe for lunch or dinner, it's going to be a quick one to prep and a recipe you can meal prep for school or work. Remember all of my recipes during this series take less than 30 minutes to make. This recipe is customizable too, you can add any other toppings you want or omit any you want.

• Quick & Easy: Ready in just 30 minutes, this recipe is perfect for after a long, busy day or when you want something filling without spending much time in the kitchen.

• Healthy & Nutritious: you have fiber from the chickpeas, zucchini, walnuts, and spinach, protein from the chicken and chickpeas, carbs from the couscous, and healthy fats from the homemade pesto.

• Customizable: Make this recipe your own and adjust the toppings to your liking. You can add or subtract ingredients to make it enjoyable for you and the lifestyle you follow. If you're vegetarian, feel free to opt out of the chicken. If you don't like chickpeas, switch them out for kidney beans. Make it yours!

Yields: 1-3

Portion: 1 bowl (you need to eat ⅓ of this recipe to obtain 10 grams of fiber, 20 grams of protein, you can eat more than one serving if you would like)

Prep time: 10 minutes

Total time: 30 minutes

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What you’re going to need:

Pearl Couscous:

• 1 cup couscous (regular or whole wheat)

• 1 cup water (or broth for extra flavor)

• 1 tbsp olive oil

• Pinch of salt

Chicken:

• 5 oz chicken breast, flattened

• Salt & black pepper to taste

• ¼ tsp garlic powder

• ¼ tsp lemon pepper

Chickpeas:

• 1 can chickpeas (380 grams, 13.4 oz), rinsed & drained

• Salt to taste

• ¼ tsp lemon pepper

• ½ tsp garlic powder

• ¼ tsp paprika

Zucchini:

• 1 small zucchini, cubed

• Extra virgin olive oil

• Salt & black pepper to taste

• Pesto: (store-bought or homemade)

• 1 cup packed fresh spinach

• 1 cup fresh parsley

• ¼ cup halved walnuts

• 2-3 tbsp extra virgin olive oil

• 2 tbsp lemon juice (½ lemon)

• 1 clove grated garlic

• ¼ tsp salt (to taste)

• 2 tbsp grated parmesan

• 1 cup baby spinach, chopped

• Sliced almonds to garnish

Tips for Customizing Your Pesto Chicken & Chickpea Couscous Bowl

• Switch the base out: No couscous on hand? Swap it out for other grains or pasta—orzo, farro, or even quinoa would work beautifully.

• Make it spicier: want to add an extra kick of flavor? Add some red pepper flakes to the chickpeas before roasting them.

• Add more veggies: Feel free to add more roasted vegetables such as broccoli, cauliflower, or even squash.

• Dairy-free option: living a dairy-free lifestyle? Opt out of the parmesan cheese in the pesto. You will have a completely dairy free meal. You can also use nutritional yeast instead for the pesto sauce.

• Gluten free option: As I mentioned, quinoa would make a great option as a base especially if you are living a gluten free lifestyle.

• Want to add more flavor?: Add some extra grated parmesan cheese onto the salad or feta cheese.

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*Vegetarian/Vegan Swaps:

1. ½ block extra-firm tofu (150g) = ~20g protein

   1. Tip: Press the tofu to remove excess water, cube it, and pan-sear with your favorite seasonings (garlic, lemon, and a pinch of salt work great with pesto).

2. Tempeh (100g) = ~19g protein (nutty + chewy)

How you’re going to make it:

1. Roast the zucchini, chicken, and chickpeas: Preheat your oven to 400°F (200°C). On a baking sheet lined with parchment paper, toss zucchini slices with a drizzle of olive oil, salt, and pepper. Season chicken breast and chickpeas accordingly. Toss chicken and chickpeas with olive oil. Season chicken with salt, black pepper, garlic powder, and lemon pepper Season chickpeas with salt, lemon pepper, garlic powder, and paprika. Mix well. Bake in the oven for 20 minutes or until the chickpeas are crispy and chicken is white on the inside. Roast zucchini until golden and tender.

2. Cook couscous: In a medium pot, bring the water or broth to a boil. Add a pinch of salt and olive oil. Once the liquid is boiling, add the couscous to the pot. Stir to combine. Remove the pot from heat and cover it with a lid. Let it sit for about 5 minutes to steam the couscous. After 5 minutes, remove the lid and fluff the couscous with a fork.

3. Make pesto: combine all ingredients in food processor and puree until thick, even consistency.

4. Assemble the bowl: In a bowl, combine cooked pearl couscous, chickpeas, roasted chopped chicken, chopped spinach, roasted zucchini, and pesto.

5. Dress and finish: Drizzle on pesto. Toss gently to coat. Garnish with sliced almonds. Taste test for salt, adjust.

6. Serve: Enjoy warm or at room temperature. Enjoy!

Recipe Notes:

• Switch up the toppings: Missing almonds or zucchini? No problem—feel free to swap in what you have. Roasted broccoli makes a great addition, and crushed walnuts add a delicious crunch.

• Try a different spread: Not a pesto fan? Use any spread or dressing you love. A simple lemon-olive oil vinaigrette would be light and refreshing.

• Change the carb base: No couscous on hand? Swap it out for other grains or pasta—orzo, farro, or even quinoa would work beautifully.

• Season your way: When it comes to seasoning the chicken and chickpeas, I don’t measure precisely—I go by taste. Feel free to follow my suggestions or adjust the spices to suit your flavor preferences.

Frequently Asked Questions

1. What can I serve with Pesto Chicken & Chickpea Couscous Bowl: This is completely up to you and what theme you have going on around the dish. The dish is filling on its own, but you can pair it with recipes such as,

   1. Marinated Olives

   2. Grilled Flatbread of choice (I have some on my website)

   3. Lemon-y soups (I have some on my website)

2. What if I'm vegetarian?: Please feel free to opt out of the chicken breast and enjoy the couscous salad with roasted tempeh or tofu. You can also just enjoy it with the chickpeas or feel free to add other types of beans for more fiber and protein, such as kidney beans or gigante beans.

3. What if I have leftover pesto: since it's freshly made, the pesto will only last up to 3 days, so make sure to enjoy it before it goes bad! Add to other salads or make a flatbread!

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD