Healthy Quinoa Salad
I grew up on simple summer salads, but this Healthy Quinoa Salad has become my go-to when I want something colorful, light, and truly satisfying. It’s a bright mix of fluffy quinoa, crunchy cucumber and bell pepper, sweet corn, juicy cherry tomatoes, and a lemony olive oil dressing — with optional feta for a salty finish. Make it for weekday lunches, potlucks, or as a chilled side for grilling season.
Why you’ll love this dish
This quinoa salad hits a lot of sweet spots: it’s fast to make, easy to scale, and stores well for several days. Quinoa brings protein and a pleasant, slightly nutty texture that keeps you full longer than plain greens. The fresh vegetables add crunch and fiber, while the lemon-olive oil dressing keeps the flavors clean and bright — perfect for warm-weather meals or as a make-ahead work lunch.
“Quick to throw together, keeps beautifully in the fridge, and always looks like you fussed over it — even when you didn’t.”
Quick note: if you enjoy grain-based bowls, you might also like this hearty Healthy Quinoa Vegetable Soup for cooler days.
Step-by-step overview
Start by cooking the quinoa and letting it cool completely so the vegetables stay crisp. While the quinoa cools, chop the vegetables and whisk the simple dressing. Toss everything together, taste for seasoning, and add feta if you want a creamy, tangy finish. The whole process takes about 25–30 minutes active time and yields a salad that keeps well for lunches all week.
What you’ll need
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced (any color)
- 1/4 cup red onion, finely chopped
- 1 cup corn (fresh or canned; if canned, drained)
- 1/4 cup parsley, chopped
- 1/4 cup feta cheese (optional)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Ingredient notes and substitutions:
- Quinoa: tricolor or white quinoa both work. Rinse to remove bitterness.
- Corn: fresh grilled corn adds smoky sweetness; frozen corn thawed and blanched works, too.
- Feta: swap for chopped avocado or a vegan crumb for a dairy-free option.
- Lemon juice: lime or a splash of white wine vinegar can be used instead.
Step-by-step instructions
- Rinse the quinoa under cold water and drain well.
- Combine the rinsed quinoa and 2 cups water in a small pot. Bring to a boil.
- Reduce heat, cover, and simmer 12–15 minutes until the water is absorbed and the quinoa is tender.
- Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork and spread on a plate to cool faster.
- While the quinoa cools, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Drain the corn if using canned.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- In a large mixing bowl, combine the cooled quinoa with the chopped vegetables and parsley.
- Pour the dressing over the salad and toss gently to combine. Taste and adjust salt, pepper, or lemon.
- Sprinkle feta on top if using and serve immediately, or chill for later.
Best ways to enjoy it
This salad is versatile. Serve it:
- As a light main with toasted pita and hummus.
- As a side with grilled fish, chicken, or kebabs.
- On a bed of mixed greens for extra volume.
- Stuffed into halved bell peppers for a pretty presentation.
For a protein boost, add chickpeas or shredded rotisserie chicken. If you want a creamier mouthfeel, dollop plain Greek yogurt alongside. Looking for another fresh, veggie-forward side? Try this Amazing Egg Salad for a picnic-friendly pairing.
Storage and reheating tips
Store the salad in an airtight container in the refrigerator for up to 3–4 days. If you added feta, it can make the salad a touch saltier over time; reserve toppings like avocado or feta until just before serving if you plan to keep leftovers long. Do not freeze — the vegetables and dressing will lose texture when thawed.
Food safety note: cool cooked quinoa to room temperature quickly (spread on a shallow tray) before refrigerating to avoid bacterial growth. Keep the fridge at or below 40°F (4°C).
Pro chef tips
- Rinse quinoa thoroughly in a fine-mesh sieve; it removes saponins that taste bitter.
- Cool quinoa on a wide plate or sheet pan so the steam escapes and vegetables stay crisp when mixed.
- Chop vegetables uniformly so every forkful has balanced texture and flavor.
- Adjust lemon and salt at the end — acidity and salt level change as the salad sits.
- For extra flavor, toast the quinoa briefly in a dry pan before boiling to bring out nuttiness.
Creative twists
- Mediterranean: add chopped kalamata olives, cucumbers, and oregano; finish with crumbled feta.
- Southwest: swap parsley for cilantro, add black beans, cumin, and a pinch of cayenne.
- Herby green: fold in chopped basil and mint and use lemon + olive oil for a fresher profile.
- Grain swap: use farro or bulgur if you prefer a chewier texture (adjust cooking times).
- Vegan: omit feta and add roasted sweet potato cubes for creaminess and heft.
Your questions answered
Q: How long does it take to make?
A: Active time is about 20–25 minutes. Cooking and cooling quinoa adds about 15 minutes, so plan 35–40 minutes total if you’re not multitasking.
Q: Can I make this ahead for a party?
A: Yes — prepare the quinoa and dressing a day ahead and chop vegetables the morning of. Toss everything together up to 2–3 hours before serving for best texture. Keep any delicate toppings (avocado, extra herbs) separate.
Q: Is it gluten-free and suitable for meal prep?
A: Quinoa is naturally gluten-free, so this salad is a good option for gluten-sensitive diets. It’s also ideal for meal prep because it keeps its texture well for several days in the fridge.
Q: Can I serve it warm?
A: Sure — toss the warm quinoa with a few veggies and the dressing for a cozy, grain-salad that’s great in cooler months. Add the crunchy vegetables after plating to keep them crisp.
Conclusion
This Healthy Quinoa Salad is an easy, adaptable recipe that suits weeknight meals, picnics, or make-ahead lunches. If you’d like other popular riffs on quinoa salads for inspiration, check out this flavorful take on the recipe from Favorite Quinoa Salad Recipe – Cookie and Kate, or explore another well-loved version at The BEST Healthy Quinoa Salad – foodiecrush.com.
Healthy Quinoa Salad
Ingredients
For the Salad
- 1 cup quinoa Rinse to remove bitterness.
- 2 cups water For cooking the quinoa.
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 each bell pepper, diced Any color.
- 1/4 cup red onion, finely chopped
- 1 cup corn Fresh or canned; if canned, drained.
- 1/4 cup parsley, chopped
- 1/4 cup feta cheese, optional For a creamy finish.
For the Dressing
- 2 tablespoons olive oil
- 2 tablespoons lemon juice Can substitute with lime or white wine vinegar.
- to taste salt
- to taste pepper
Instructions
Preparation
- Rinse the quinoa under cold water and drain well.
- Combine the rinsed quinoa and 2 cups water in a small pot. Bring to a boil.
- Reduce heat, cover, and simmer for 12-15 minutes until the water is absorbed and the quinoa is tender.
- Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork and spread on a plate to cool faster.
- While the quinoa cools, chop the cherry tomatoes, cucumber, bell pepper, red onion, and parsley. Drain the corn if using canned.
Mixing
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- In a large mixing bowl, combine the cooled quinoa with the chopped vegetables and parsley.
- Pour the dressing over the salad and toss gently to combine. Taste and adjust salt, pepper, or lemon.
- Sprinkle feta on top if using and serve immediately, or chill for later.
