The Ultimate Quinoa Salad Recipe for a Healthy and Quick Meal Prep

Looking for a nutritious, protein-packed, and easy-to-make meal prep option? This ultimate quinoa salad recipe is your answer! Quinoa is a superfood loaded with essential amino acids, fiber, and vitamins, making it perfect for a healthy and balanced diet. Whether you're meal prepping for the week or need a quick lunch idea, this quinoa salad is delicious, versatile, and keeps well in the fridge.

Why Quinoa is a Superfood for Meal Prep

Quinoa (pronounced KEEN-wah) is a gluten-free seed that's often considered a whole grain. It's one of the few plant-based foods that provide all nine essential amino acids, making it a complete protein—ideal for vegans and vegetarians.

• High in Protein: Great for muscle repair and energy.
• Rich in Fiber: Supports digestion and keeps you full longer.
• Packed with Nutrients: Contains iron, magnesium, and B vitamins.
• Low Glycemic Index: Helps stabilize blood sugar levels.

The Ultimate Quinoa Salad Recipe

Ingredients (Serves 4-6)

For the Salad:

• 1 cup uncooked quinoa (white, red, or tri-color)
• 2 cups water or vegetable broth (for extra flavor)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, chopped
• ½ red onion, finely diced
• 1 avocado, cubed (add just before serving)
• ¼ cup fresh parsley or cilantro, chopped
• ¼ cup feta cheese (optional, omit for vegan version)
• ⅓ cup kalamata olives, sliced (optional)

For the Dressing:

• ¼ cup extra virgin olive oil
• 2 tbsp lemon juice (or lime juice)
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• ½ tsp salt (adjust to taste)
• ½ tsp black pepper
• ½ tsp cumin (optional for extra flavor)

Step-by-Step Instructions

1. Cook the Quinoa Perfectly

• Rinse 1 cup quinoa under cold water to remove bitterness.
• In a saucepan, combine quinoa with 2 cups water or broth.
• Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes until water is absorbed.
• Remove from heat, fluff with a fork, and let it cool slightly.

2. Chop the Veggies

While the quinoa cooks, prepare your vegetables:

• Halve the cherry tomatoes.
• Dice the cucumber and bell pepper.
• Finely chop the red onion (soak in cold water for 5 minutes if too sharp).
• Slice the olives (if using).

3. Make the Dressing

In a small bowl, whisk together:

• Olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, pepper, and cumin.

4. Assemble the Salad

• In a large bowl, combine cooled quinoa, chopped veggies, herbs, and feta (if using).
• Drizzle with dressing and toss gently.
• Optional: Add avocado just before serving to prevent browning.

5. Serve or Store for Meal Prep

• Enjoy immediately or store in airtight containers for up to 4 days.

Customization Ideas

One of the best things about this quinoa salad is its versatility. Try these easy swaps and add-ins:

Protein Boosters

• Grilled chicken
• Chickpeas or black beans
• Hard-boiled eggs
• Shrimp or salmon

Extra Veggies & Fruits

• Spinach or arugula
• Roasted sweet potatoes
• Mango or pomegranate seeds
• Shredded carrots

Dressing Variations

• Tahini dressing (tahini + lemon + garlic)
• Balsamic vinaigrette (balsamic vinegar + honey + olive oil)
• Greek yogurt dressing (yogurt + dill + lemon)

Meal Prep & Storage Tips

• Store in airtight containers – Keeps fresh for 4 days.
• Keep avocado separate – Add just before eating to avoid browning.
• Double the batch – Perfect for lunches all week.
• Freeze cooked quinoa – Saves time for future recipes.

Final Thoughts

This ultimate quinoa salad is a nutrient-dense, easy, and delicious meal prep solution. Packed with plant-based protein, fiber, and fresh veggies, it's a balanced meal that keeps you energized. Plus, it's gluten-free, dairy-free (optional), and vegan-friendly!

Try this recipe today and enjoy a healthy, no-fuss lunch or dinner all week long. Don't forget to customize it with your favorite ingredients!

FAQs

1. Can I use pre-cooked quinoa?
Yes! Save time by using pre-cooked quinoa (available in some stores).

2. Is quinoa salad good for weight loss?
Absolutely! It's high in protein and fiber, keeping you full and reducing cravings.

3. Can I freeze quinoa salad?
It's best fresh, but you can freeze cooked quinoa alone for up to 2 months.

4. What's the best quinoa for salads?
Tri-color quinoa adds visual appeal, but any type works.

5. How do I prevent a soggy salad?
Store dressing separately and add before eating.