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.
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.
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
Cook and cool quinoa
Rinse and cook quinoa according to package. Spread on a sheet pan to cool quickly, or refrigerate for 20 minutes.
Prep vegetables
Dice cucumber, halve tomatoes, and chop parsley. Crumble the feta.
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.
Recipe Notes & Tips
- — 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.
Variations
- 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.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
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.
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.
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