A Vibrant, Feel-Good Salad You’ll Crave
If you’re looking for a meal that feels as good as it tastes, this Mediterranean Quinoa Salad is your new go-to.
Fluffy quinoa mingles with crisp cucumbers, juicy tomatoes, briny olives, and fresh herbs, all tossed in a bright, lemony vinaigrette. It’s refreshing yet hearty, clean yet satisfying, and brimming with all the sunny flavors of the Mediterranean coast.
Whether you’re prepping weekday lunches, hosting a casual brunch, or simply craving something fresh and wholesome, this quinoa salad checks all the boxes: easy to make, packed with nutrition, and incredibly delicious.
Why You’ll Love This Mediterranean Quinoa Salad
| ✔ | High-protein, fiber-packed, and naturally gluten-free |
|---|---|
| ✔ | Ready in under 30 minutes |
| ✔ | Meal-prep friendly and perfect for potlucks |
| ✔ | Light yet satisfying |
| ✔ | Vegan and dairy-free with easy variations |
1 Ingredient Rundown & Smart Swaps
| Swap-Friendly Notes |
|---|
| Quinoa – Use white, red, or tri-color quinoa for different textures and colors. |
| Cucumbers – English cucumbers are less watery, but Persian cucumbers are great too. |
| Tomatoes – Cherry tomatoes add sweetness; Roma tomatoes are less juicy. |
| Olives – Kalamata or green olives add briny depth. |
| Lemon vinaigrette – Fresh lemon juice and olive oil keep it bright and light. |
2 Ingredient & Prep Table
| Ingredient | Amount | Prep Notes |
|---|---|---|
| Quinoa | 1 cup | Rinsed and drained |
| Water or broth | 2 cups | For cooking quinoa |
| Cucumber | 1 large | Diced small |
| Cherry tomatoes | 1 cup | Halved |
| Kalamata olives | ½ cup | Pitted and halved |
| Red onion | ¼ cup | Finely diced |
| Fresh parsley | ½ cup | Chopped |
| Fresh mint | ¼ cup | Chopped (optional) |
| Olive oil | ¼ cup | Extra virgin |
| Fresh lemon juice | 3 tbsp | |
| Dijon mustard | 1 tsp | Optional, for depth |
| Salt and pepper | To taste |
3 Step-by-Step Method: Cook ➜ Chop ➜ Toss ➜ Chill
1. Cook the Quinoa
In a medium pot, bring quinoa and water (or broth) to a boil. Reduce heat, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork and let cool.
2. Prep the Veggies
While quinoa cooks, dice cucumber, halve tomatoes and olives, finely dice red onion, and chop herbs.
3. Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
4. Assemble the Salad
In a large bowl, combine cooled quinoa, cucumber, tomatoes, olives, onion, parsley, and mint. Drizzle with dressing and toss gently to combine.
5. Chill and Serve
Refrigerate salad for at least 30 minutes to allow flavors to meld. Serve chilled or at room temperature.
Total active time: about 30 minutes.
4 Flavor Science: Why Mediterranean Flavors Are So Irresistible
- Bright Acidity – Lemon juice and tomatoes offer a refreshing tartness.
- Briny Contrast – Olives add salty depth that balances fresh veggies.
- Fresh Herbs – Parsley and mint bring aromatic freshness that lightens every bite.
- Textural Harmony – Fluffy quinoa, crisp cucumber, juicy tomatoes—each bite is interesting.
Result? A salad that’s light, lively, and completely crave-worthy.
5 Chef Tips for the Freshest, Most Flavorful Salad
- Cool quinoa completely – Warm quinoa can wilt delicate herbs and veggies.
- Use ripe, firm tomatoes – Prevents sogginess while adding juiciness.
- Chop veggies evenly – Uniform pieces make the salad more pleasant to eat.
- Don’t overdress – You want everything lightly coated, not swimming in dressing.
- Let it chill – Resting time allows flavors to fully develop and marry beautifully.
6 Nutrition Snapshot (per generous serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 8 g |
| Carbohydrates | 28 g |
| Fiber | 5 g |
| Fat | 16 g |
| Saturated fat | 2 g |
| Sodium | 380 mg |
(Values vary based on olive type and amount of dressing.)
7 Flavor Variations & Add-In Ideas
Flavor Twists
- Greek-Inspired – Add diced cucumber, vegan feta crumbles, and oregano.
- Chickpea Boost – Add 1 can drained chickpeas for extra protein and fiber.
- Roasted Veggie Quinoa Salad – Add roasted bell peppers or zucchini.
Add-In Ideas
- Artichoke hearts
- Sun-dried tomatoes
- Toasted pine nuts or almonds
- Crumbled vegan feta or goat cheese
8 Meal Prep and Storage
Meal Prep Tips
- Cook quinoa ahead and refrigerate for up to 5 days.
- Chop veggies and store separately for assembly later.
Storage
- Refrigerate fully assembled salad up to 4–5 days.
- Stir gently before serving to refresh flavors.
Pro Tip: Add an extra squeeze of lemon before serving to brighten leftovers.
9 Make-Ahead Tips
- Make dressing ahead – Store in a jar for up to a week.
- Quinoa batch cooking – Make a big batch of quinoa for multiple recipes through the week.
10 Zero-Waste Salad Ideas
- Tomato tops – Save for making homemade broth or infusing olive oil.
- Herb stems – Blend into green sauces or pestos.
- Cucumber peels – Add to smoothies for extra fiber!
11 FAQ Section
Q1 – Can I use couscous instead of quinoa?
You can, but quinoa offers more protein and fiber. Couscous will give a softer texture.
Q2 – How do I keep the salad from getting soggy?
Use firm cucumbers and tomatoes and chill salad without overdressing it.
Q3 – Can I make it oil-free?
Yes! Use extra lemon juice or a splash of balsamic vinegar instead of olive oil.
Q4 – Is this salad vegan and gluten-free?
Yes, it’s naturally both! Just check that your broth (if used) is vegan.
Q5 – How to make it a full meal?
Add chickpeas, grilled tofu, or shredded rotisserie chicken if not vegan.
12 Printable Recipe Card
Mediterranean Quinoa Salad (Chefsgiggle.com)
Yield 4–6 servings | Prep time 15 min | Cook time 15 min
Ingredients: Quinoa, cucumbers, tomatoes, olives, onion, lemon vinaigrette.
Instructions: Cook quinoa, chop veggies, toss with dressing, chill and serve.
Nutrition: ≈280 kcal, 8g protein, 16g fat per serving.
Ready to bring sunny, feel-good vibes to your table? Pin this Mediterranean Quinoa Salad recipe, tag your healthy foodie crew, and visit Chefsgiggle.com for even more vibrant, plant-powered recipes—like Rainbow Veggie Wraps and Summer Couscous Bowls. Share your favorite salad variations in the comments and let’s make every meal a celebration of fresh flavors!
Fresh, zesty, and endlessly craveable—scoop some sunshine into your day! 🥗🍋🌿
