Mediterranean Quinoa Salad with Chicken and Feta
This vibrant and wholesome salad combines fluffy quinoa with juicy grilled chicken, creamy feta, crisp vegetables, and a zesty lemon-oregano dressing. It’s protein-packed, naturally gluten-free, and perfect for meal prep, potlucks, or a light but satisfying lunch or dinner.
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4–6
Ingredients:
For the Salad:
1 cup uncooked quinoa (yields ~3 cups cooked)
2 cups water or low-sodium chicken broth (for cooking quinoa)
2 cooked chicken breasts, grilled or baked, sliced or cubed (about 2 cups)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/3 cup kalamata olives, sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint (optional)
For the Lemon-Oregano Dressing:
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 garlic clove, minced
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard (optional for creamier texture)
Salt and black pepper, to taste
Instructions:
Step 1: Cook the Quinoa
1. Rinse quinoa under cold water using a fine mesh strainer.
2. Combine quinoa and water (or broth) in a saucepan. Bring to a boil.
3. Reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed.
4. Remove from heat and fluff with a fork. Let it cool slightly.
Step 2: Prepare the Dressing
1. In a small bowl or jar, whisk together olive oil, lemon juice, vinegar, garlic, oregano, Dijon mustard (if using), salt, and pepper.
2. Taste and adjust seasoning as needed.
Step 3: Assemble the Salad
1. In a large bowl, combine cooled quinoa, chicken, tomatoes, cucumber, red onion, olives, and herbs.
2. Drizzle with dressing and toss to coat evenly.
3. Gently fold in feta cheese last to maintain texture.
Step 4: Serve or Chill
Serve immediately at room temperature, or chill in the fridge for 30 minutes for a more refreshing salad.
Tips & Notes:
Make it vegetarian: Omit chicken or replace with chickpeas for a plant-based version.
Make it dairy-free: Skip the feta or use a dairy-free alternative.
Meal prep tip: Store dressing separately and add before serving to keep ingredients fresh.
Add-ins: Try sun-dried tomatoes, roasted red peppers, or avocado for extra flavor.
Grilled chicken hack: Use rotisserie chicken or pre-grilled strips to save time.
Frequently Asked Questions
Q: Can I use a different grain instead of quinoa?
A: Yes! Couscous, farro, or bulgur are great alternatives, but quinoa provides more protein and is gluten-free.
Q: How long will this salad last in the fridge?
A: It keeps well for 3–4 days in an airtight container. Wait to add feta and dressing until just before serving for the best texture.
Q: Can I make it ahead of time?
A: Absolutely. Prep everything in advance and store components separately. Combine right before serving.
Q: Is it freezer-friendly?
A: Not recommended. The fresh veggies and herbs will lose texture when thawed.
Nutritional Info
Calories: 390
Protein: 26g
Fat: 18g
Carbohydrates: 28g
Fiber: 4g
Sugar: 3g
Cholesterol: 60mg
Sodium: 540mg