I first made this Incredible High-Protein Quinoa Salad on a hot weeknight when I wanted something filling, fresh, and fast. It’s a simple bowl of fluffy quinoa tossed with cherry tomatoes, cucumber, black beans, red onion, parsley, lemon juice, and olive oil — a recipe that lands on my table for lunches, potlucks, and quick dinners. If you like hearty salads that travel well and keep you satisfied, this one’s a staple. (If you’re looking for other hearty salads to rotate with this, try this chicken cashew crunch salad for a contrasting crunch and protein boost: Chicken Cashew Crunch Salad.)

Why you’ll love this dish

This salad balances protein, fiber, and bright fresh flavors without hours in the kitchen. Quinoa and black beans together create a complete amino-acid profile, so it’s an excellent meat-free main. It’s quick to scale for meal prep, kid-friendly if you chop the onion finely, and budget-wise since most ingredients are pantry staples.

“A weeknight lifesaver — bright, filling, and leftovers get better every day.”

Reasons to reach for it: weeknight dinners, office lunches, healthy potlucks, or as a hearty side. It’s vegan, naturally gluten-free, and easily adjusted for different tastes. If you enjoy protein-forward salads like an egg-based option, you might also like this egg salad take on portable meals: Amazing Egg Salad.

How this recipe comes together

Quick overview: rinse and cook quinoa; cool slightly. While quinoa finishes, halve tomatoes, dice cucumber, chop onion and parsley, and rinse the beans. Whisk lemon juice, olive oil, salt, and pepper into a simple dressing. Toss everything together, taste, and adjust. Serve warm, at room temperature, or chilled — it’s forgiving.

Timing snapshot:

Prep vegetables: 8–10 minutes
Cook quinoa: 15 minutes (plus 5–10 minutes rest)
Toss and finish: 2–3 minutes
Total active time: ~20 minutes. Total time: ~30 minutes.

Gather these items

1 cup quinoa (Rinse before cooking.) — rinsing removes the bitter saponin coating.
2 cups water or vegetable broth (Use vegetable broth for added flavor.)
1 cup cherry tomatoes, halved (Adds sweetness and color.)
1 cup cucumber, diced (Provides crunch.)
1 cup black beans, drained and rinsed (Adds protein and fiber.)
1/4 cup red onion, finely chopped (For flavor.)
1/4 cup fresh parsley, chopped (Fresh herbs enhance flavor.)
Juice of 1 lemon (Fresh lemon juice preferred.)
2 tablespoons olive oil (Extra virgin for richness.)
Salt and pepper, to taste (Adjust according to preference.)

Notes and substitutions:

Swap parsley for cilantro or basil for a different aroma.
Use canned chickpeas instead of black beans for a milder flavor.
For a creamier version, mix in 2–3 tablespoons of plain yogurt or a spoonful of tahini.

How to prepare it

Rinse the quinoa under cold water in a fine mesh sieve until water runs clear.
Combine rinsed quinoa and 2 cups liquid in a small pot. Bring to a boil.
Reduce to a simmer, cover, and cook for about 15 minutes or until liquid is absorbed.
Remove from heat and let rest covered for 5–10 minutes. Fluff with a fork and let cool slightly.
While quinoa cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion and parsley, and drain and rinse the black beans.
In a large bowl, whisk lemon juice, olive oil, salt, and pepper.
Add warm (not piping hot) quinoa to the bowl, then fold in tomatoes, cucumber, black beans, red onion, and parsley.
Toss gently to combine. Taste and adjust seasoning with more lemon, salt, or pepper.
Serve right away, or chill for at least 20 minutes to let flavors meld.

Short, clear actions make the process simple: rinse, cook, chop, whisk, toss.

How to plate and pair

This salad stands on its own, but here are tasty serving ideas:

As a main: pile it into bowls and top with avocado slices, a dollop of hummus, or grilled halloumi.
As a side: serve alongside grilled chicken or salmon for extra protein.
For a picnic: spoon into a mason jar layered with greens, then shake before eating.
For variety: serve over mixed baby greens or stuffed into pita pockets.

Pair it with crusty bread or a light soup. If you enjoy sweet-salty contrasts, a side of roasted beets or a creamy fruit salad like ambrosia pairs beautifully: Ambrosia Salad.

Keeping leftovers fresh

Refrigerate in an airtight container within two hours of cooking. Stored properly, the salad keeps 3–4 days in the fridge. If the quinoa absorbs too much dressing overnight, freshen with a splash of lemon juice and a drizzle of olive oil before serving. To freeze: separate quinoa-only portion (without cucumber or parsley) in a freezer-safe bag for up to 2 months. Thaw and combine with fresh veggies when ready to eat.

Food safety note: because this salad has fresh vegetables and lemon dressing, avoid leaving it at room temperature for extended periods (over 2 hours). Always use clean utensils to prevent cross-contamination.

Pro chef tips

Rinse quinoa thoroughly: it removes the natural bitterness and keeps the final salad bright.
Use broth for cooking if you want deeper savory notes without extra seasoning.
Let quinoa cool a bit before adding raw vegetables so they don’t wilt.
Cut vegetables uniformly for an even texture experience.
If you want creaminess, fold in a spoonful of tahini or Greek yogurt just before serving.
Taste and adjust acidity: lemon vs. olive oil balance is the key to brightness.

Little-time saver: cook quinoa ahead and refrigerate. It’s an instant base for quick meals all week.

Creative twists

Mediterranean: add olives, feta, and a pinch of oregano.
Southwestern: swap parsley for cilantro, add corn and diced red bell pepper, and use lime instead of lemon.
Protein up: mix in shredded rotisserie chicken or diced tofu for extra protein.
Warm bowl: serve quinoa hot with warmed black beans and a poached egg on top.
Nutty crunch: sprinkle toasted pepitas or chopped almonds for texture.

These swaps let you tailor the salad to whatever’s in your pantry or your mood.

Your questions answered

Q: How long does the salad keep in the fridge?
A: Stored in an airtight container, it stays good for 3–4 days. Refresh with lemon and oil if it tastes dull.

Q: Is this gluten-free and vegan?
A: Yes — quinoa is naturally gluten-free, and the base recipe is vegan. Always check packaged ingredients if you need strict gluten-free certification.

Q: Can I make this ahead for meal prep?
A: Yes. Cook the quinoa and keep vegetables separate if you want maximum freshness. Combine 2–3 days ahead for ready-to-eat lunches.

Q: How much protein does it have?
A: One serving (roughly 1 to 1 1/2 cups) offers a solid plant-protein boost thanks to quinoa and black beans; exact grams depend on serving size, but expect around 10–12 g protein per serving without additional toppings.

Q: Can I use canned quinoa or pre-cooked grains?
A: Yes — pre-cooked quinoa or other grains like farro or bulgur (not gluten-free) work. Adjust liquid and texture expectations.

Conclusion

This Incredible High-Protein Quinoa Salad is an easy, nutritious go-to that adapts well to lots of tastes and diets. For more inspiration on assembling vibrant quinoa salads with varied textures, check out this Favorite Quinoa Salad Recipe – Cookie and Kate. If you’re curious about celebrity-inspired quinoa bowls and their variations, see this take on Jennifer Aniston’s salad: Jennifer Aniston’s Salad: High-Protein Quinoa Salad – AtMyTable.

High-Protein Quinoa Salad

A filling and fresh quinoa salad packed with protein, fiber, and bright flavors, perfect for lunch or dinner.

Prep Time 10

Cook Time 15

Total Time 30

Serving Size servings

Ingredients

Main Ingredients

1 cup quinoa (Rinse before cooking.) Rinsing removes the bitter saponin coating.
2 cups water or vegetable broth Use vegetable broth for added flavor.
1 cup cherry tomatoes, halved Adds sweetness and color.
1 cup cucumber, diced Provides crunch.
1 cup black beans, drained and rinsed Adds protein and fiber.
1/4 cup red onion, finely chopped For flavor.
1/4 cup fresh parsley, chopped Fresh herbs enhance flavor.
1 whole lemon, juiced Fresh lemon juice preferred.
2 tablespoons olive oil Extra virgin for richness.
to taste salt and pepper Adjust according to preference.

Instructions

Preparation

Rinse the quinoa under cold water in a fine mesh sieve until water runs clear.
Combine rinsed quinoa and 2 cups liquid in a small pot. Bring to a boil.
Reduce to a simmer, cover, and cook for about 15 minutes or until liquid is absorbed.
Remove from heat and let rest covered for 5–10 minutes. Fluff with a fork and let cool slightly.
While quinoa cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion and parsley, and drain and rinse the black beans.

Mixing

In a large bowl, whisk lemon juice, olive oil, salt, and pepper.
Add warm quinoa to the bowl, then fold in tomatoes, cucumber, black beans, red onion, and parsley.
Toss gently to combine. Taste and adjust seasoning with more lemon, salt, or pepper.
Serve right away, or chill for at least 20 minutes to let flavors meld.

Notes

Swap parsley for cilantro or basil for a different aroma. Use canned chickpeas instead of black beans for a milder flavor. For a creamier version, mix in 2–3 tablespoons of plain yogurt or a spoonful of tahini.