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High-Protein Mediterranean Quinoa Salad

A Mediterranean quinoa salad with chickpeas, edamame, cucumber, tomatoes and feta in a lemon-oregano dressing. 19g protein, 10g fiber, meal-prep friendly.

  • 19g protein
  • 427 calories
  • 30 minutes
  • 4 servings

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By The Protein First Kitchen Team. Published

Quinoa salad bowl with vegetables and avocado
Photo by @northernstatemedia on Unsplash

Most quinoa salad recipes are a side dish. This quinoa salad is a full lunch: chickpeas and edamame join the quinoa to bring each bowl to 19 grams of protein and 10 grams of fiber, all tossed in a bright lemon-oregano dressing with feta.

Three proteins, one bowl

Quinoa is a complete protein, chickpeas add protein and fiber, and edamame is one of the most protein-dense vegetables you can buy. Feta adds a little more and a lot of flavor.

Meal prep tips

Dress the whole salad on Sunday. Unlike leafy salads, it gets better as the quinoa soaks up the dressing. Pack it with a lemon wedge to brighten it before eating.

Make it a bigger meal

Top with grilled chicken, Greek yogurt marinated chicken or a piece of salmon for 40 grams of protein or more.

How to cook quinoa for salad

Fluffy, separate grains are the foundation of a good quinoa salad:

  1. Rinse the quinoa in a fine strainer for 30 seconds to remove its natural bitter coating.
  2. Use a 1 to 2 ratio: 1 cup quinoa to 2 cups water, plus a pinch of salt.
  3. Simmer covered for 15 minutes, then rest off the heat for 5 minutes with the lid on.
  4. Fluff and cool: spread it on a sheet pan or plate for 10 minutes. Warm quinoa wilts vegetables and soaks up dressing unevenly.

What makes it a Mediterranean quinoa salad

Cucumber, cherry tomatoes, red onion, parsley, feta and a lemon-oregano olive oil dressing. Kalamata olives, roasted red peppers or artichoke hearts are classic additions if you want to go further.

Ingredients you’ll need

  • Quinoa: a complete plant protein with about 8 grams per cooked cup.
  • Chickpeas and edamame: the protein boosters. Together they add more protein than the quinoa itself.
  • Feta: salty, creamy and full of flavor. Use a dairy-free feta to make it vegan.
  • Fresh vegetables: cucumber, tomatoes and red onion for crunch.
  • Lemon-oregano dressing: olive oil, lemon, Dijon and oregano. Simple and bright.

Variations

  • Southwest: black beans, corn, red pepper, cilantro and a lime-cumin dressing.
  • Greek chicken: add 2 cups of Greek yogurt marinated chicken.
  • Lemon herb: swap the parsley for a mix of mint, dill and basil.

Meal prep

Divide into 4 containers with a lemon wedge each. It keeps 4 days and travels well without a cooler for a few hours.

High-Protein Mediterranean Quinoa Salad

Prep 15 min. Cook 15 min. Makes 4 servings of about 1 3/4 cups.

Servings

Ingredients

Lemon-oregano dressing

Instructions

  1. Cook the quinoa in 2 cups water: bring to a boil, cover and simmer 15 minutes, then rest off the heat 5 minutes. Fluff and spread on a plate to cool.
  2. Whisk all the dressing ingredients together in a large bowl.
  3. Add the cooled quinoa, chickpeas, edamame, cucumber, tomatoes, red onion and parsley. Toss well.
  4. Fold in the feta. Taste and adjust salt and lemon.

Notes

  • Cool the quinoa before mixing so the vegetables stay crisp.
  • Keeps 4 days in the fridge, which makes it a great meal prep lunch.
  • Add 2 cups diced cooked chicken to bring each serving to about 40 grams of protein.

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    Questions people ask

    How do I keep quinoa from being mushy?

    Rinse it, use a 1 to 2 ratio of quinoa to water, and let it rest covered for 5 minutes after cooking before fluffing.

    Is quinoa salad high in protein?

    Quinoa alone has about 8 grams of protein per cooked cup. Adding chickpeas, edamame and feta brings this salad to 19 grams per serving.

    How do you cook quinoa for salad?

    Rinse 1 cup quinoa, simmer it covered in 2 cups water for 15 minutes, rest 5 minutes, then spread it on a plate to cool. Cool, fluffy quinoa keeps the salad from getting soggy.

    How long does quinoa salad last?

    Up to 4 days in the fridge in a sealed container. Unlike leafy salads, it tastes better on day two.

    Can I serve quinoa salad warm?

    Yes. Toss the dressing with warm quinoa and add the cucumber and tomatoes just before serving.

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