Easy Quinoa Salad Recipe – Healthy & Gluten-Free Lunch Idea

A colorful bowl of easy quinoa salad filled with fluffy quinoa, cherry tomatoes, cucumbers, red onion, parsley, and feta cheese, drizzled with lemon vinaigrette.
Fresh, fast, and full of flavor—this quinoa salad is a meal prep hero!
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Why Easy Quinoa Salad Is a Game-Changer

Welcome to your new favorite go-to salad! Easy Quinoa Salad is the kind of dish that checks all the boxes: it’s healthy, flavorful, and incredibly versatile. Whether you’re prepping meals for the week, packing a dish for a potluck, or craving a light lunch, this salad delivers.

Quinoa, the star of the show, is a nutrient-dense seed packed with protein, fiber, and essential amino acids. It’s naturally gluten-free and works beautifully in both warm and cold dishes. In this salad, it acts as a hearty base that absorbs flavor while adding a satisfying bite.

What makes this recipe a game-changer is its adaptability. You can mix and match veggies, proteins, and dressings to suit your taste or what’s in your fridge. It’s colorful, fresh, and easy to make ahead—perfect for busy days or casual gatherings.

What Is Quinoa Salad?

Quinoa is a tiny seed often mistaken for a grain, known for its high protein content and complete amino acid profile. It’s also rich in fiber, magnesium, and iron, making it a favorite among health-conscious eaters.

Quinoa salad is a cold, refreshing dish that combines cooked quinoa with chopped vegetables, protein add-ins, and a zesty dressing. It’s customizable, easy to prepare, and ideal for meal prep or entertaining.

This salad has become a staple in plant-based and gluten-free diets thanks to its nutritional value and versatility. It’s light enough for lunch but filling enough to serve as a main course. Whether you’re vegan, vegetarian, or just looking to eat cleaner, quinoa salad is a delicious way to fuel your day.

Ingredient Breakdown: What You’ll Need

Here’s what goes into a vibrant, satisfying quinoa salad:

  • Cooked Quinoa: Choose white, red, or tri-color quinoa. Tri-color adds visual appeal and a slightly nuttier flavor.
  • Fresh Vegetables:
    • Cucumber: Adds crunch and freshness.
    • Cherry Tomatoes: Sweet and juicy.
    • Spinach: A leafy green base.
    • Red Onion: Sharp and tangy.
  • Protein Add-Ins:
    • Chickpeas: Creamy and filling.
    • Black Beans: Earthy and hearty.
    • Edamame: Mild and protein-rich.
  • Flavor Boosters:
    • Feta Cheese: Salty and creamy.
    • Avocado: Rich and smooth.
    • Roasted Corn: Sweet and smoky.
    • Fresh Herbs: Parsley, cilantro, or mint for brightness.
  • Dressing:
    • Olive Oil
    • Lemon Juice
    • Vinegar (red wine or apple cider)
    • Minced Garlic
    • Dijon Mustard
    • Maple Syrup (or honey for sweetness)

Tip: Use chilled quinoa for better texture and flavor absorption—it won’t turn mushy and holds up well in the fridge.

Step-by-Step Instructions

  1. Cook and Cool Quinoa Rinse 1 cup of quinoa under cold water. Cook according to package instructions (usually 2 cups water to 1 cup quinoa). Once fluffy and tender, spread on a tray to cool completely.
  2. Chop and Prep Vegetables Dice cucumber, halve cherry tomatoes, chop spinach, and thinly slice red onion. Drain and rinse chickpeas or black beans. If using edamame, steam and cool.
  3. Whisk Dressing Ingredients In a small bowl, combine ¼ cup olive oil, 2 tbsp lemon juice, 1 tbsp vinegar, 1 minced garlic clove, 1 tsp Dijon mustard, and 1 tsp maple syrup. Whisk until emulsified. Season with salt and pepper to taste.
  4. Combine Everything In a large mixing bowl, add cooled quinoa, chopped vegetables, protein add-ins, and flavor boosters like feta and roasted corn. Pour dressing over the top.
  5. Toss Gently and Chill Use a spatula or large spoon to toss the salad gently, making sure everything is coated evenly. Cover and refrigerate for at least 30 minutes to let flavors meld.

Tip: Add avocado just before serving to prevent browning and keep the texture fresh.

Taste & Texture Profile

This quinoa salad is a celebration of contrasts and balance. The base is light and refreshing, with quinoa offering a slightly nutty flavor and tender bite. The crunchy vegetables—cucumber, onion, and spinach—add texture and brightness.

Creamy elements like avocado and feta cheese provide richness, while the citrus-forward dressing brings tang and zest that ties everything together. Roasted corn adds a hint of sweetness, and herbs lift the entire dish with their aromatic freshness.

The result is a salad that’s vibrant, satisfying, and full of flavor—perfect for warm days, busy weeks, or anytime you want something nourishing and delicious.

A colorful bowl of easy quinoa salad filled with fluffy quinoa, cherry tomatoes, cucumbers, red onion, parsley, and feta cheese, drizzled with lemon vinaigrette.

Easy Quinoa Salad Recipe – Healthy & Gluten-Free Lunch Idea

This Easy Quinoa Salad is a light, refreshing dish that’s perfect for lunch, meal prep, or as a side for grilled meats. Packed with protein-rich quinoa, crisp veggies, and a zesty lemon dressing, it’s both healthy and satisfying. Ready in under 30 minutes, this salad is naturally gluten-free and endlessly customizable. Add chickpeas, avocado, or feta for extra flavor!
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 1 hour 5 minutes
Course Lunch salad, Main Course, Meal Prep, Side Dish
Cuisine Global fusion / Mediterranean-inspired
Servings 6
Calories 300 kcal

Equipment

  • Medium saucepan
  • Mixing bowls
  • Whisk
  • Cutting board & knife
  • Measuring cups & spoons
  • Large serving bowl
  • Storage containers (for meal prep)

Ingredients
  

Base:

  • 1 cup quinoa (white, red, or tri-color)
  • 2 cups water or broth (for cooking quinoa)

Vegetables & Add-ins:

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 cup baby spinach, chopped
  • ¼ cup red onion, thinly sliced
  • 1 cup chickpeas or black beans (cooked or canned, drained)
  • ½ cup roasted corn (optional)
  • ½ avocado, diced
  • ¼ cup crumbled feta cheese
  • 2 tbsp chopped fresh herbs (parsley, cilantro, or mint)

Dressing:

  • ¼ cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine or apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 tsp maple syrup or honey
  • 1 garlic clove, minced
  • Salt and pepper to taste

Instructions
 

  • Cook Quinoa Rinse quinoa under cold water. In a saucepan, combine quinoa and water (or broth). Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until fluffy. Let cool completely.
  • Prep Vegetables & Add-ins While quinoa cools, chop tomatoes, cucumber, spinach, onion, and herbs. Drain and rinse beans. Dice avocado just before serving.
  • Make Dressing In a small bowl, whisk together olive oil, lemon juice, vinegar, mustard, maple syrup, garlic, salt, and pepper until emulsified.
  • Combine & Toss In a large bowl, mix cooled quinoa with vegetables, beans, corn, feta, and herbs. Pour dressing over and toss gently to coat.
  • Chill & Serve Refrigerate for 30 minutes to let flavors meld. Add avocado just before serving. Enjoy cold or at room temperature.

Notes

  • Rinse quinoa before cooking to remove bitterness.
  • Cool quinoa fully before mixing to avoid soggy texture.
  • Add avocado last to prevent browning.
  • Taste after chilling—adjust seasoning or add a splash of vinegar to revive leftovers.
  • Make ahead and store in airtight containers for 3–4 days. Keep dressing separate for best texture.
Keyword Gluten-Free, healthy lunch, meal prep, Plant-based, protein salad, Quinoa salad, vegetarian