Easy Quinoa Salad Lunch

Name: Easy Quinoa Salad Lunch
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 cup red onion, finely chopped; 1/4 cup parsley, chopped; 1/4 cup feta cheese, crumbled; 3 tablespoons olive oil; 2 tablespoons lemon juice; Salt and pepper to taste

Highlighted under: Healthy & Light

A quick and nutritious quinoa salad that's perfect for lunch!

Created by

Elodie Brooks

Last updated on 2026-01-02T03:28:04.940Z

This Easy Quinoa Salad Lunch is a delightful mix of flavors and textures, making it a perfect meal for busy weekdays or a light weekend lunch.

        Why You'll Love This Recipe
        Nutritious and filling without being heavy
Versatile and can be customized with your favorite vegetables
Great for meal prep and stays fresh in the fridge

      

Perfect for Busy Days

This Easy Quinoa Salad Lunch is a lifesaver for those hectic days when you need something nutritious yet quick. With minimal prep time and simple cooking instructions, you can whip this up in no time. The salad is not only satisfying but also energizes you for the day ahead. You can easily make it on a Sunday and have it ready for your lunches throughout the week.

The best part about this quinoa salad is that it stores well in the fridge, making it a perfect meal prep option. Just grab a container, and you’re good to go! This means less time in the kitchen during the busy workweek and more time for the things you enjoy.

Customizable to Your Taste

One of the standout features of this salad is its versatility. You can easily customize it to suit your taste preferences or dietary restrictions. Feel free to swap out the vegetables for what you have on hand or what’s in season. For a protein boost, consider adding grilled chicken, chickpeas, or black beans. If you want to make it vegan, simply omit the feta cheese or substitute it with a dairy-free alternative.

The dressing is also adaptable; you can experiment with different herbs and spices or even add a splash of balsamic vinegar for an extra layer of flavor. This adaptability means you’ll never get bored with this recipe, as there are endless combinations to explore.

Health Benefits of Quinoa

Quinoa is often hailed as a superfood, and for good reason. It’s not just a gluten-free grain; it’s packed with protein, fiber, and essential amino acids, making it a complete protein source. This is especially beneficial for vegetarians and vegans, who may struggle to get enough protein in their diets. Incorporating quinoa into your lunches will help keep you full longer and reduce the likelihood of mid-afternoon snacking.

In addition to its protein content, quinoa is rich in vitamins and minerals such as magnesium, phosphorus, and folate. These nutrients contribute to overall health, supporting everything from bone health to heart health. By choosing quinoa as the base for your salad, you’re not just making a tasty meal; you’re also nourishing your body.

Ingredients

Quinoa Salad Ingredients

1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup parsley, chopped
1/4 cup feta cheese, crumbled
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Mix and match your favorite ingredients for a personalized touch!

Instructions

Cook the Quinoa

In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the water is absorbed.

Prepare the Vegetables

While the quinoa is cooking, prepare the vegetables: chop the cherry tomatoes, cucumber, bell pepper, and red onion. Set aside.

Mix the Salad

In a large bowl, combine the cooked quinoa, prepared vegetables, and parsley. Add the olive oil, lemon juice, salt, and pepper. Toss to combine.

Serve

Top with crumbled feta cheese and serve chilled or at room temperature.

This salad keeps well in the refrigerator for up to 3 days!

Storage Tips

To maximize freshness, store your quinoa salad in an airtight container in the refrigerator. It can last up to 4-5 days, making it perfect for meal prep. If you find the salad becomes too dry after a couple of days, simply add a splash of olive oil or lemon juice before serving to revitalize the flavors.

When preparing larger batches, consider dividing the salad into individual portions. This makes it easier to grab and go, ensuring that you always have a healthy lunch option available.

Serving Suggestions

This Easy Quinoa Salad Lunch is delicious on its own, but it can also be paired with various side dishes for a more complete meal. Consider serving it alongside grilled chicken, fish, or even a hearty soup for a satisfying dinner. You can also serve it as a side dish at gatherings, potlucks, or barbecues, where it is sure to impress guests with its vibrant colors and fresh flavors.

For an added twist, serve the salad in lettuce cups for a fun and healthy appetizer. This not only makes for an attractive presentation but also adds a satisfying crunch.

Nutritional Information

This Easy Quinoa Salad is not only delicious but also packed with nutrients. A typical serving contains approximately 250 calories, 10 grams of protein, and 5 grams of fiber. The combination of fresh vegetables and quinoa makes it a well-rounded meal, providing essential vitamins and minerals that contribute to a balanced diet.

By including a variety of colorful vegetables, you’re also ensuring that you’re getting a range of antioxidants, which are crucial for fighting inflammation and promoting overall health. This salad is a fantastic choice for anyone looking to maintain a healthy lifestyle without sacrificing flavor.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes! This salad can be made up to 3 days in advance and stored in the fridge.

→ What can I substitute for quinoa?

You can use rice, couscous, or any other grain you prefer.

→ Is this salad gluten-free?

Yes, quinoa is naturally gluten-free, making this salad a great option for gluten-sensitive individuals.

→ Can I add other vegetables?

Absolutely! Feel free to customize the salad with your favorite veggies like carrots, spinach, or avocados.