Name: Mediterranean quinoa salad
Prep time: 15 min
Cook time: 15 min
Total time: 1 h
Yield: 4
Cuisine: Mediterranean
Ingredients: Quinoa: 1 cup (dry); Water: 2 cups (for cooking quinoa); Cherry tomatoes: (approximately 2 cups, halved); Cucumber: 1 medium (diced); Red onion: 1 small (thinly sliced); Kalamata olives: ½ cup (pitted and halved); Feta cheese (or dairy-free alternative): ½ cup (crumbled); Fresh parsley: ¼ cup (roughly chopped); Lemon juice: Juice of 1 lemon (about 3–4 tablespoons); Olive oil: ¼ cup (for dressing); Garlic: 2 cloves (minced); Dried oregano: 1 teaspoon; Salt & black pepper: To taste

If there were a “best dressed” award for salads, this Mediterranean quinoa salad would take the crown.

Colorful, fresh, and packed with Mediterranean flavor, this quinoa salad truly hits the mark nutritionally as well.

Be it embracing plant-based living, needing a meal that’s going to fill up on protein, or just enjoying a great quinoa salad in general-this will be your new go-to.

It’s gluten-free, vegetarian, and perfect for anyone looking to keep things light, fresh, and fiber-filled.

Bonus: it tastes even better the next day!

Seriously, it’s the kind of salad that makes you feel like you’re lounging at a seaside café in Greece, basking in the sun while savoring every bite.

And let’s be real—who doesn’t want that?

The best part? It’s ridiculously easy to make, no chef skills required!

Just a little chopping, a bit of mixing, and BOOM—you’ve got yourself a bowl of Mediterranean sunshine.

A vibrant Mediterranean quinoa salad in a bowl with cherry tomatoes, cucumber, black olives, feta, and parsley. Text reads "Fresh Mediterranean Quinoa Salad."

Table of Contents

What You’ll Need:

Before we get into the step-by-step magic, let’s make sure you have everything on hand:

Quinoa: 1 cup (dry) – The star of the show! It’s protein-packed, fluffy, and soaks up those Mediterranean flavors like a dream.
Cherry tomatoes: (approximately 2 cups, halved) – Sweet, juicy, and such a pretty pop of color.
Cucumber: 1 medium (diced) – Crunchy, refreshing, and absolutely indispensable.
Red onion: 1 small (thinly sliced) – Adds a little kick to keep all the flavors balanced.
Kalamata olives: ½ cup (pitted and halved) – Salty, briny, and SO Mediterranean.
Feta cheese (or dairy-free alternative): ½ cup (crumbled) – Creamy, tangy goodness.
Fresh parsley: ¼ cup (roughly chopped) – Because fresh herbs = instant flavor boost.
Lemon juice: Juice of 1 lemon – Brightens everything up.
Olive oil: ¼ cup (for dressing) – A Mediterranean cuisine essential!
Garlic: 2 cloves (minced) – Because everything is better with garlic.
Dried oregano: 1 teaspoon – The classic Greek seasoning that ties it all together.
Salt & black pepper – To taste.

A vibrant quinoa salad in a bowl, with cherry tomatoes, cucumbers, olives, feta, and red onion. Lemon, olive oil, and parsley are in the background.

Why You’ll Love This Mediterranean Quinoa Salad

It’s ridiculously nutritious – Quinoa brings protein and fiber, while all those fresh veggies keep it light and refreshing.
Perfect for meal prep – This salad actually gets BETTER as it sits, making it an ideal make-ahead dish.
Totally customizable – Add chickpeas for extra protein, swap the feta for a dairy-free option, or throw in some avocado.
Great for any diet – It’s vegetarian, gluten-free, and perfect for clean eating.
Balanced and satisfying – This salad has the perfect combination of protein, healthy fats, and fresh veggies to keep you feeling full and energized.
Pairs well with other dishes – Serve it alongside some Mediterranean roasted vegetables or a warm bowl of lentil soup for a well-rounded meal.

How to Make Mediterranean Quinoa Salad

Cook the quinoa – Rinse 1 cup of quinoa under cold water, then cook it in 2 cups of water until it’s fluffy. Let it cool.
Chop the veggies – Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and roughly chop the parsley.
Make the dressing – Whisk together lemon juice, olive oil, minced garlic, oregano, salt, and pepper. Don’t skip this step—the dressing is where all the zesty magic happens!
Assemble the salad – In a large bowl, combine the quinoa, veggies, olives, and feta. Drizzle with the dressing and toss everything together. The moment when all the ingredients come together? Chef’s kiss!
Let it sit (if you can!) – The flavors meld beautifully after 30 minutes, but if you’re impatient (I get it!), dive right in.

A vibrant quinoa salad with cherry tomatoes, cucumber, black and green olives, feta, and red onion in a white bowl. Olives and oil in background.

Storage Tips & Meal Prep Ideas

Fridge-friendly: This salad stays fresh for up to 4 days in an airtight container.
Make it heartier: Add chickpeas, grilled chicken, or tofu for an extra protein boost.
Picnic-perfect: It’s great cold, making it a go-to for meal prep or on-the-go lunches.
Best served chilled: The flavors intensify when the salad sits in the fridge for a few hours, making it a fantastic make-ahead option.

Nutritional Information

(Per Serving – Serves 4)

Calories: 320 kcal
Protein: 10g
Carbohydrates: 42g
Fiber: 6g
Fat: 14g
Sodium: 450mg
Calcium: 12% of Daily Value
Iron: 15% of Daily Value

A vibrant quinoa salad in a white bowl, featuring diced cucumbers, cherry tomatoes, feta cheese, black olives, and red onions, conveying freshness.

FAQ

Is quinoa salad good for a gluten-free diet?
Absolutely! Quinoa is naturally gluten-free, making this salad a safe and delicious option.

Can I make this salad vegan?
Yes! Just swap the feta for a dairy-free alternative or skip it altogether.

What’s the best way to cook quinoa for salads?
Always rinse it first to remove any bitterness, then use a 1:2 quinoa-to-water ratio for fluffy results.

Can I add more protein?
Of course! Chickpeas, grilled chicken, or even some hemp seeds would be perfect.

What else can I serve with this salad?
Pair it with grilled halloumi, warm pita bread, or a side of homemade hummus for a complete Mediterranean feast.

Bowl of Mediterranean quinoa salad with cherry tomatoes, cucumber, feta, olives, and parsley. Text reads "Delicious Mediterranean Quinoa Salad."

A Fresh and Flavorful Way to Enjoy Quinoa

There you have it—an easy, nutritious, and flavor-packed Mediterranean quinoa salad that fits right into a healthy lifestyle.

It makes the perfect grab-and-go lunch (because who has time these days, amirite?)

If you can’t get enough of Mediterranean flavors, why stop here?

Try whipping up a bowl of homemade hummus for dipping or serving this salad alongside some Mediterranean roasted vegetables for a complete meal.

Every time I make this, I do it slightly different and it still turns out amazing.

That’s like, the beauty of cooking – there are no rules!

Just vibing in the kitchen, throwing things together, and creating something delicious.

Craving a vegan quinoa alternative? Try these Quinoa Stuffed Bell Peppers.

And if you’re after more hearty vegetarian meal, don’t miss our 50 vegetarian lunches.

You’re sure to find a wonderful meal to pair beautifully with this salad!

Yield: 4 Servings