Greek Quinoa Salad (Protein-Rich, No-Cook)
Refreshing Greek salad with protein-rich quinoa, cucumber, tomatoes, feta, and olives. 18g protein, 420 kcal. No cooking required.
The Best Meal Prep Salad: Greek Quinoa
Most salads are terrible for meal prep — they wilt, get soggy, and turn sad within hours. This Greek quinoa salad is the exception. Quinoa holds its texture for days, the vegetables stay crisp, and the simple lemon-oregano dressing actually improves as it marinates.
With 18g of protein and 420 calories, it's a substantial lunch that's naturally vegetarian, gluten-free, and Mediterranean-diet approved. The combination of quinoa, feta, and olives gives you a complete protein with healthy fats that keep you satisfied until dinner.
Ingredients
- 200g Quinoa (pre-cooked or leftover)
- 1 medium Cucumber
- 150g Cherry tomatoes
- 60g Feta cheese
- 40g Kalamata olives
- ¼ small Red onion
- 2 tbsp Olive oil
- 2 tbsp Lemon juice
- 1 tsp Dried oregano
Instructions
Prep vegetables
Dice cucumber, halve cherry tomatoes, thinly slice red onion, and chop olives.
Make dressing
Whisk olive oil with lemon juice, oregano, salt, and pepper.
Combine
In a large bowl, combine quinoa with all vegetables. Pour dressing over and toss well.
Add feta and serve
Crumble feta over the top. Serve immediately or refrigerate — this salad actually improves after 30 minutes as flavors meld.
Frequently Asked Questions
Can I make this ahead?
This is one of the best make-ahead salads. Unlike lettuce-based salads, quinoa doesn't wilt. Make it Sunday night and eat for lunch through Wednesday. The flavors get better each day.
How do I cook quinoa in advance?
Cook a big batch on your meal prep day. Spread on a baking sheet to cool quickly, then refrigerate in an airtight container for up to 5 days. Cold quinoa is perfect for salads.
Can I make this vegan?
Simply skip the feta or replace it with crumbled marinated tofu or a vegan feta alternative. The olives and olive oil dressing still give the salad plenty of rich, savory flavor without the cheese.
How long does this salad last in the fridge?
It keeps well for 4-5 days in an airtight container. The quinoa and vegetables stay firm, and the lemon dressing acts as a light preservative. Add a splash of olive oil when serving if it looks dry.
What other grains can I use instead of quinoa?
Bulgur wheat, farro, and Israeli couscous all work well in this salad. Bulgur is the closest match in size and texture. Brown rice works too but has a softer bite.
Reviews
Leave a Review
Your email address will not be published. Required fields are marked *
