Fresh, colorful, and packed with Mediterranean-inspired flavors, this cool Mediterranean Quinoa Salad is the kind of recipe you'll find yourself making on repeat. Fluffy quinoa is tossed with crisp cucumbers, juicy tomatoes, briny olives, creamy feta cheese, and a simple homemade vinaigrette for a salad that's light yet satisfying.
It's perfect for everything from meal prep lunches to summer cookouts, and it works equally well as a side dish or a light main course. The flavors get even better as they mingle in the refrigerator, making it an ideal make-ahead recipe.
Why You'll Love This Recipe
If you're looking for a fresh, flavorful salad that's easy to prepare and versatile enough for almost any occasion, this recipe checks all the boxes.
Easy to Make - Simple ingredients and a quick homemade dressing come together quickly.
Meal Prep Friendly - This salad tastes even better after it sits for a few hours, making it perfect for prepping ahead of time.
Quick Lunch - A bowl of quinoa salad makes a satisfying lunch that's easy to grab from the refrigerator.
Fresh Mediterranean Flavors - The combination of cucumber, tomato, feta, olives, lemon, and oregano creates a bright, zesty flavor profile.
Great as a Side Dish or Main Dish - Serve it alongside grilled meats and seafood or enjoy a larger portion as a light meal.
Naturally Vegetarian - This salad is hearty enough to satisfy without any meat.
Perfect for Summer - Serve it chilled at picnics, potlucks, barbecues, and backyard get-togethers.
Versatile - Change it up by adding, removing, or substituting ingredients to suit your tastes.
Ingredients
Simple ingredients are what make this salad shine. Each one contributes texture, color, and flavor. This is what you'll need:
For the Mediterranean quinoa salad:
- Quinoa - The hearty base of the salad that adds protein, fiber, and a fluffy texture.
- Cucumbers - Add cool, crisp crunch and freshness.
- Grape Tomatoes - Provide juicy sweetness and bright color.
- Red Onion - Adds a little bite and savory flavor.
- Black Olives - Bring a salty, briny Mediterranean flavor.
- Feta Cheese - Adds creamy texture and tangy richness.
- Fresh Parsley - Adds freshness and a pop of color.
For the Mediterranean quinoa salad dressing:
- Olive Oil - Forms the rich base of the vinaigrette.
- Red Wine Vinegar - Adds bright acidity and classic Mediterranean flavor.
- Lemon Juice - Brings fresh citrus flavor and balances the richness.
- Garlic - Adds savory depth.
- Dried Oregano - Gives the dressing its signature Mediterranean taste.
Ingredient Notes
Best Quinoa for Salad
Several varieties of quinoa work beautifully in salads.
- White Quinoa - The mildest and fluffiest option. It's often considered the best choice for salads because of its light texture.
- Red Quinoa - Slightly nuttier with a firmer, chewier texture that holds up well in salads.
- Black Quinoa - Earthier in flavor with a bit more crunch.
- Tri-Color Quinoa - A blend of all three varieties that provides great texture and visual appeal.
Best Feta Cheese for Salad
For the best flavor and texture, buy feta cheese in a block packed in brine.
Pre-crumbled feta is convenient, but block feta tends to be creamier, fresher tasting, and less dry. Crumble it yourself just before adding it to the salad for the best results.
How to Cook Quinoa for Salad
Perfect quinoa is the foundation of a great salad.
Always rinse quinoa before cooking. This removes the natural coating called saponin, which can leave a bitter taste.
For most quinoa varieties, use a 2-to-1 ratio of liquid to quinoa. For this recipe, cook 1 cup quinoa in 2 cups water or chicken broth.
Once cooked, fluff the quinoa with a fork and allow it to cool completely before mixing it with the vegetables. Warm quinoa can make the vegetables wilt and soften.
How to Make Mediterranean Quinoa Salad
This cold salad comes together quickly once the quinoa has been cooked and chilled. This is what to do:
Make the dressing
- In a small bowl, combine olive oil, red wine vinegar, minced garlic, and oregano. Add lemon juice.
- Whisk together until blended.
Make the Quinoa Salad
- In a large bowl, combine cucumbers, halved tomatoes, diced red onion, sliced olives, and feta cheese with cooked cooled quinoa.
- Toss the ingredients then drizzle the salad dressing over it.
- Toss again, cover, and let it sit for an hour or overnight so that the flavors marry.
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Now take a bite of this deliciously light, flavorful, and satisfying cool summer salad. It's so refreshing you'll want to make it again and again all season long.
Recipe Tips for Success
A few simple tips will help you make the best Mediterranean quinoa salad every time.
- Rinse the quinoa before cooking to bring out its nutty flavor.
- Cook the quinoa a day ahead to save time and allow it to absorb more flavor.
- Spread cooked quinoa on a baking sheet and refrigerate it for faster cooling and to help prevent clumping.
- Chop vegetables into similar-sized pieces for the best texture and presentation.
- Taste and adjust the seasoning before serving.
- Refrigerate for at least 1 hour before serving to allow the flavors to develop.
- Use fresh lemon juice for the brightest flavor.
- Add the feta just before serving if preparing far in advance.
Recipe Variations to Make It Your Own
One of the best things about this salad is how easy it is to customize. Here are some ideas for quinoa salad:
- Cheese - Use goat cheese instead of feta.
- Dressing - Substitute Greek, Italian, or balsamic dressing for the homemade red wine vinaigrette.
- Grains - Replace quinoa with amaranth, brown rice, or farro.
- Greens - Add 2 to 3 cups baby arugula, kale, or spinach.
- Herbs - Mix in fresh mint, oregano, thyme, or basil.
- High Protein Meat & Seafood - Top with grilled chicken, salmon, or shrimp.
- High Protein Vegetarian - Add chickpeas or toasted pine nuts.
- Olives - Use Kalamata olives for a more traditional Mediterranean flavor.
- Vegetables - Add chopped bell peppers or artichoke hearts.
- Vegan - Use vegetable broth and replace the feta with vegan cheese or cubed tofu.
Meal Prep and Make Ahead
This salad is ideal for meal prep because the flavors continue to improve as it sits.
Prepare the quinoa a day or two in advance and store it in the refrigerator until you're ready to assemble the salad. The entire salad can also be made up to 24 hours ahead, making it perfect for entertaining, potlucks, and busy weekday lunches.
Store portions in meal prep containers for quick grab-and-go lunches throughout the week.
What to Serve with Quinoa Salad
This versatile salad pairs beautifully with grilled meats, seafood, and other summer favorites.
- Air Fryer Chicken Kabobs - A flavorful and easy protein pairing.
- Grilled Filet Mignon - Perfect for a special dinner.
- Grilled Salmon Skewers - Fresh seafood complements the Mediterranean flavors.
- Lemon Chicken - Bright citrus flavors pair beautifully with the salad.
- Shrimp and Chorizo Skewers - A delicious combination of smoky and savory flavors.
Other Ways to Use the Salad
This quinoa salad is incredibly versatile beyond serving it in a bowl.
- Stuff it into lettuce wraps for a light lunch.
- Use it as a topping for a mixed green salad.
- Fill pita pockets for an easy sandwich.
- Make a Mediterranean quinoa bowl by adding Greek yogurt or hummus on top.
- Use it as a filling for stuffed bell peppers.
How to Store the Salad and How Long It Lasts
Store quinoa salad in an airtight container in the refrigerator for up to 4 days. Many people find the flavor improves after the first day as the dressing has more time to soak into the ingredients.
Freezing is not recommended because fresh vegetables will become mushy when they are frozen and thawed.
Have questions? Scroll down below the recipe card to find frequently asked questions about quinoa and this recipe.
More Quinoa Recipes
If you enjoy cooking with quinoa, here are a few more delicious recipes to try.
- Black Bean Quinoa Salad - A hearty salad loaded with vegetables and protein.
- Butternut Squash Quinoa Pilaf - A flavorful side dish perfect for cooler weather.
- Mexican Quinoa Casserole - A satisfying meatless dinner.
- Quinoa Tabbouleh - A fresh take on a Mediterranean favorite.
- Roasted Broccoli Quinoa Salad - Packed with roasted vegetables and wholesome ingredients.
Find lots of delicious and easy salad recipes right here on 2CM!
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Mediterranean Quinoa Salad
Ingredients
Salad
- 3 cups cooked quinoa (1 cup raw quinoa cooked in 2 cups water or chicken broth)
- 2 cucumbers, peeled and diced
- 1 cup grape tomatoes, halved
- ½ cup red onion, diced
- ½ cup black olives, thinly sliced
- ½ cup feta cheese, crumbled
- Garnish: chopped fresh parsley,
Dressing
- ½ cup olive oil
- ¼ cup red wine vinegar
- 1 Tablespoon lemon juice (about ½ lemon)
- 1 garlic clove, minced
- ½ teaspoon dried oregano
Instructions
- Earlier in the day or the day before, cook quinoa with chicken broth or water according to the package directions. Drain and transfer quinoa to a medium bowl and fluff with a fork. Chill in the refrigerator.
- In small bowl, whisk dressing ingredients together until emulsified.
- In a large bowl, combine cooked quinoa with cucumber, tomato, onion, olives, and feta.
- Drizzle the dressing over the quinoa mixture and stir.
- Cover and refrigerate for 1 hour to overnight. Serve chilled with a garnish of parsley.
Notes
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Nutrition
Frequently Asked Questions
Yes. This salad is an excellent make-ahead dish and can be prepared up to a day in advance.
Stored in an airtight container, it will stay fresh for up to 4 days.
Yes, quinoa is naturally gluten-free. Just double-check any packaged ingredients you use.
Freezing isn't recommended because the vegetables lose their texture after thawing.
It can be served either way, but it's most commonly served cold.
Rinsing removes the natural coating called saponin, which can make quinoa taste bitter.
Absolutely. Red quinoa adds a slightly chewier texture and nuttier flavor.
White quinoa has the mildest flavor and fluffiest texture. Red quinoa is slightly chewier and nuttier. Black quinoa has an earthier flavor and firmer texture.
This post has been updated with step-by-step instructions and more helpful information. It was first published on April 27, 2018.
sue | theviewfromgreatisland says
This looks so refreshing, I would love to add some rotisserie chicken to it to make a light meal!
Linda Warren says
That sounds like a great idea! And it's still healthy and quick too.
Ruthy @ Percolate Kitchen says
This would be such a good make-ahead lunch!
Linda Warren says
I bring it for lunch all the time! And it's perfect - filling but not too heavy so there's no afternoon slump.
Annie @ Annie's Noms says
I love Mediterranean inspired dishes and this is right up my alley! So many gorgeous flavours and love that there's quinoa too, it's such a wonderful, versatile ingredient!
Linda Warren says
Ah, a girl after my own heart! I love quinoa and use it as often as possible. And it's great in this salad as it absorbs all the delicious Mediterranean flavors.
Leslie says
I love salad bowls like this in summer and spring, though never thought to use red wine and vinegar to top it all off. Can't wait to give it a try!
Linda Warren says
Its a very light vinaigrette which gives the mixture moisture and a subtle flavor that brings all the ingredients together Hope you like it!
Jenn says
Quinoa is a staple in our house too. Love this Mediterranean version!
Linda Warren says
Yay! Another quinoa fan! Isn't it just the greatest? And it's really the perfect base for all these wonderful Mediterranean flavors.