Mediterranean Quinoa Salad – Fresh & Light
Cold quinoa salad with cucumber, tomato, feta, and lemon vinaigrette. A refreshing 350-calorie lunch with 14g protein — perfect for warm days.
Mediterranean Quinoa Salad – Fresh & Light
Cold quinoa salad with cucumber, tomato, feta, and lemon vinaigrette. A refreshing 350-calorie lunch with 14g protein — perfect for warm days.
Nutrition Per Serving
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Ingredients
- 150 g dry Quinoa
- 1 medium Cucumber (diced)
- 150 g Cherry tomatoes (halved)
- 60 g Feta cheese (crumbled)
- 40 g Kalamata olives
- 2 tbsp Olive oil
- 2 tbsp Lemon juice
- 3 tbsp Fresh parsley
Instructions
-
1
Cook and cool quinoa
Rinse and cook quinoa according to package. Spread on a sheet pan to cool quickly, or refrigerate for 20 minutes.
-
2
Prep vegetables
Dice cucumber, halve tomatoes, and chop parsley. Crumble the feta.
-
3
Dress and toss
Whisk olive oil, lemon juice, salt, pepper, and a pinch of oregano. Toss quinoa with vegetables, feta, olives, and dressing. Garnish with parsley.
Notes
- • Cool quinoa completely before mixing — warm quinoa wilts the vegetables and makes everything mushy.
- • Add the dressing 30 minutes before serving for the best flavor integration.
- • Kalamata olives add a salty, tangy pop — do not substitute with regular black olives.
Why You'll Love This Quinoa Salad Recipe
Cold quinoa salad with cucumber, tomato, feta, and lemon vinaigrette. A refreshing 350-calorie lunch with 14g protein — perfect for warm days. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 14g protein, 40g carbs, and 16g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 350 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Final Thoughts
This Quinoa Salad recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious lunch that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Variations
Feel free to change up this recipe and make it your own:
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Storage
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
Frequently Asked Questions
How long does quinoa salad last in the fridge?
Up to 4-5 days. The flavors actually improve as the quinoa absorbs the dressing. Keep the dressing separate if you prefer to add fresh before eating.
Is quinoa salad good for meal prep?
Excellent. Quinoa holds its texture when cold and absorbs flavors beautifully. Make a big batch on Sunday and eat all week.
Can I make quinoa salad vegan?
Yes. Simply omit the feta or replace it with diced avocado. The salad is naturally plant-based otherwise.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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