Chicken Quinoa Salad- Dairy & Soy Free!


I had all these plans in the new year to be healthy, post here more consistently, etc. I’ve been exhausted lately (3 kids under 5 will do that to you!) and the baby has been fussy and cluster feeding, and wouldn’t you know everything clicked together at her most recent appointment. She is milk protein intolerant and as long as I’d like to continue nursing, that means so am I! For the past week, I’ve been busy trying to figure out what I can eat that has no dairy or soy but will also fill me up and taste good. 

Dairy and soy are in EVERYTHING. The bread we buy has soy. Almost everything prepackaged has some sort of milk or soy. Granola bars, macaroni and cheese, and even the croutons I put on my salad have these ingredients. As a full time SAHM, these are the grab and go foods we turn to every day! As you can imagine this has sort of turned my world upside down, but I am determined to keep nursing and seeing as my power word for the year is health, I figure what better way to drive right in than to eliminate some of the convenience foods we eat.

So to get on with it, I spent an hour grocery shopping the other night, trying to find foods I could eat that wouldn’t make me go broke. I ended up coming up with some pretty good things by piecing together stuff in our fridge along with other things I bought for my new diet. I created a pretty delicious lunch today, and thought I’d share! Even if you’re not on a special diet, this was a tasty and fulfilling lunch that I think others would enjoy! Most importantly, the prep time didn’t take long at all and leftovers heat up nicely later on. Winning all around!

Chicken Quinoa Salad
Serves 1
A dairy and soy free recipe that's perfect for nursing moms of milk protein intolerant babies.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
  1. 1 bag Path of Life Organic Quinoa and Brown Rice
  2. 1 bag precooked grilled chicken breast (just need 3-4 strips)
  3. 3 Mini Sweet Peppers (orange, yellow, red)
  4. 6 Cherry Tomatoes
  5. Handful of Baby Spinach
  6. Coconut Oil
  7. Wildtree Rancher Steak Rub (or salt/pepper)
  8. Valentina Hot Sauce (optional)
  1. Put the quinoa and brown rice steamer bag on a plate in the microwave according to the directions.
  2. While that's in the microwave, chop the cherry tomatoes in half, and take a yellow, red, and orange sweet mini pepper and cut them up into smaller pieces.
  3. Put a small amount of coconut oil into a pan, use it to to sauteé the vegetables you just chopped up plus the handful of spinach. I seasoned mine with Rancher Steak Rub but feel free to use salt/pepper to taste or whatever spices you typically season your vegetables with.
  4. Toss in a few chicken breast strips. I have used the Tyson's brand that is frozen or you can use something fresh. Whatever you have on hand!
  5. Mix with the quinoa and rice bag. You can use it all, but I just used half and saved the other half for later.
  6. Top with hot sauce if desired. I wanted to use this to add some flavor to my meal, but if you are cooking this because you are milk protein intolerant, be careful not too add too much. It doesn't have any milk or soy but I'm trying to help my little one feel better after the milk has irritated her and I don't want to give her more gas than necessary!
Justina's Gems

 This was such a tasty recipe and I’ll definitely be repeating it! I could have eaten it on its own but I decided to serve it with an Ezekiel english muffin topped with an egg and some avocado. In the past I would’ve used some sort of condiment in addition to those toppings, but I found that the drippy egg and the texture of the avocado more than made up for any dairy-laden condiments.

In case you need a link to find some of these ingredients, here they are:

Coconut Oil     Mini Sweet Peppers     Quinoa Brown Rice Mix     Rancher Steak Rub     

FYI, the quinoa mix is super delicious on its own. I was pleasantly surprised that it is something I would eat regardless of my dietary constrictions right now. I have mixed it just with chicken too for a quicker version of this snack and it was pretty tasty! 

Is this something you would make? Are you dairy or soy free? If you have a baby with a milk protein intolerance, please share your story with me! 

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