FREE 5-Ingredient Recipe EBook

• My Quinoa Salad Recipe Is Fresh, Fast, And Full Of Flavor
• Ingredients & Substitutions
• How To Make Quinoa Salad
• My Recipe Tips
• Quinoa Salad (Quick & Easy) Recipe card
• Serving Ideas
• Recipe Reviews

My Quinoa Salad Recipe Is Fresh, Fast, And Full Of Flavor

I’ve made a lot of quinoa salads over the years, but this Mediterranean quinoa salad recipe is the one I keep coming back to. It has similar flavors to a classic Mediterranean salad with fresh herbs, tangy dressing, crisp veggies, but the quinoa makes it way more satisfying. I love plating it with grilled meats or coconut shrimp , and a dollop of Greek tzatziki for a quick and easy meal that looks like you spent way more time than you did. Here’s why I think you’ll love it too:

• Quick and easy – This Mediterranean quinoa salad comes together in under 30 minutes with basic ingredients I almost always have on hand. It’s one of those recipes that feels effortless but still tastes fresh and homemade.
• Naturally healthy – It’s packed with veggies, plant-based protein, and good fats from the olive oil. It’s light, fresh, and leaves me feeling great.
• Perfect anytime – I make a big bowl at the start of the week, and it’s just as good on day three as it is on day one. It’s my go-to side dish for dinners , potlucks, meal prep and any Mediterranean-style meal because the flavors only get better as it sits.

Whether you’re serving it as a side or a full meal, this one’s always a hit. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my quinoa salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Quinoa – I used white quinoa for this one, but any kind will work. Try tricolor or red quinoa if you want a little more color and texture.
• Diced Vegetables – I used red bell pepper, shallots and cucumber, but you can easily mix it up. Cherry tomatoes, other bell pepper colors, red onion, or even fresh garlic instead of shallots would all be great.
• Chickpeas – I usually go for canned chickpeas because it’s the easiest. Just rinse and drain them. You can also cook your own or swap them with lentils, cannellini beans, or black beans.
• Fresh Parsley – Adds a fresh, herby flavor, but basil works too. Cilantro is common in quinoa salads, but it doesn’t quite match the Mediterranean feel of this one.
• Feta Cheese – Gives the salad a nice tangy kick, but if you’re dairy-free or making it vegan, feel free to skip it.
• Green Olives – Totally optional, but I like the salty bite they add. You can use kalamata olives, black olives, or even capers instead.

Salad Dressing:

You can use all kinds of dressings for Mediterranean quinoa salad, but the one I’m using here is a simpler version of my Greek dressing :

• Olive Oil – I always go for a good-quality extra-virgin olive oil here because it really brings out the Mediterranean flavors. Avocado oil works too if that’s what you have.
• Lemon Juice – Fresh is definitely best, so I try to squeeze it myself. But if I’m in a rush, bottled lemon juice will do. You could use lime juice, but I think lemon just works better with the rest of the ingredients.
• White Wine Vinegar – This is my go-to for the dressing, but apple cider vinegar or red wine vinegar will still taste great if that’s what you have on hand.
• Dijon Mustard – Adds a little tang and helps the dressing come together.
• Sea Salt & Black Pepper

VARIATION: Add some greens!

You can serve this salad over a bed of fresh spinach or kale, or sauté spinach and mix them right in for a warm, hearty twist.

How To Make Quinoa Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cook the quinoa. Rinse the quinoa well, then simmer until all the water is gone. Let it rest and fluff it up with a fork.
2. Assemble the salad. Toss the quinoa into a big bowl with the veggies, chickpeas, feta, herbs, and olives if you’re using them.
3. Make the dressing. Whisk together the olive oil, lemon juice, vinegar, Dijon, salt, and pepper until it looks smooth and blended.
4. Toss it all together. I pour the dressing right over the bowl and give it a good mix. This quinoa salad tastes great right away or even better after some fridge time.

My Recipe Tips

• I like to dice the veggies on the smaller side so you get a mix of everything in each bite. It also helps the dressing coat the salad better.
• I always rinse the quinoa, even if it’s pre-rinsed. Use a fine mesh strainer and run cold water over it for about a minute. It helps wash away any bitterness so the quinoa tastes clean and fresh.
• After it rests, I use a fork to fluff the quinoa instead of stirring. It keeps the texture light and helps it stay fluffy, not mushy.
• The flavors really come together after a little time in the fridge. I try to chill it before serving when I have the time.

Ingredients

Tap underlined ingredients to see the ones I use.

Ingredients:

• 1 cup Uncooked quinoa ▢
• 1 large Bell pepper (diced) ▢
• 1 large Cucumber (diced) ▢
• 1 14.5-oz can Chickpeas (rinsed and drained) ▢
• 3/4 cup Fresh parsley (chopped) ▢
• 1/2 cup Feta cheese (crumbled; omit for dairy-free or vegan version) ▢
• 1/2 cup Green olives (optional; pitted and halved) ▢
• 2 medium Shallots (optional; minced) ▢

Dressing:

• 1/4 cup Olive oil ▢
• 2 tbsp Lemon juice ▢
• 2 tbsp White wine vinegar (or apple cider vinegar) ▢
• 1 tbsp Dijon mustard ▢
• 1/4 tsp Sea salt (to taste) ▢
• 1/8 tsp Black pepper (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place the quinoa in a fine mesh sieve and run cold water over it for about a minute.
2. Transfer quinoa to a small saucepan . Add 1/2 cup (118 ml) of water. Bring to a boil, then reduce heat to medium-low and simmer for 10-15 minutes , until the quinoa absorbs all the water.
3. Remove from heat. Cover with a lid and rest for 5 minutes , then fluff the quinoa with a fork.
4. In a large bowl, combine the cooked quinoa, bell peppers, cucumbers, chickpeas, parsley, feta, green olives (if using), and shallots (if using).
5. In a small bowl, whisk together the olive oil, lemon juice, vinegar, mustard, salt, and pepper.
6. Pour the dressing over the salad, and mix to combine. Adjust salt and pepper to taste if needed.
7. Serve immediately, or if you have time, preferably refrigerate for 1 hour to let the flavors develop.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you nail the texture, boost the flavor, and make this quinoa salad taste even better every time you make it.
• Serving ideas: See my serving ideas below for easy ways to turn this quinoa salad into a satisfying meal with chicken, seafood, lamb, or soup.
• Store: Cover and store leftovers in the refrigerator for up to 3-4 days. Enjoy cold — no reheating needed!
• Freeze: You can freeze any plain leftover quinoa for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Quinoa Salad

Serving Ideas

If you’re wondering what to serve with it, here are some of my favorite pairings to make it a full meal:

• Chicken – I love this salad with chicken Caprese , sun-dried tomato chicken , or grilled chicken kabobs . And, even though it’s not a Mexican salad, it surprisingly works really well with cilantro lime chicken too.
• Fish and seafood – This quinoa salad tastes great with creamy Tuscan salmon , garlic shrimp , or even something simple like pan seared halibut or baked flounder .
• Lamb – Try it with gyro meat , lamb kofta , or baked lamb chops . So good together.
• Soup – For a cozy soup-and-salad combo, I like pairing it with my sausage and kale soup . Add some warm bread or cauliflower breadsticks and you’re set.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Quinoa Salad (Quick & Easy)

My Mediterranean quinoa salad recipe is fresh, tangy, and super easy to make. It’s perfect for meal prep, potlucks, or a quick lunch!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/quinoa-salad/

Ingredients

Ingredients:

• 1 cup Uncooked quinoa
• 1 large Bell pepper (diced)
• 1 large Cucumber (diced)
• 1 14.5-oz can Chickpeas (rinsed and drained)
• 3/4 cup Fresh parsley (chopped)
• 1/2 cup Feta cheese (crumbled; omit for dairy-free or vegan version)
• 1/2 cup Green olives (optional; pitted and halved)
• 2 medium Shallots (optional; minced)

Dressing:

• 1/4 cup Olive oil
• 2 tbsp Lemon juice
• 2 tbsp White wine vinegar (or apple cider vinegar)
• 1 tbsp Dijon mustard
• 1/4 tsp Sea salt (to taste)
• 1/8 tsp Black pepper (to taste)

Instructions

1. Place the quinoa in a fine mesh sieve and run cold water over it for about a minute.
2. Transfer quinoa to a small saucepan . Add 1/2 cup (118 ml) of water. Bring to a boil, then reduce heat to medium-low and simmer for 10-15 minutes , until the quinoa absorbs all the water.
3. Remove from heat. Cover with a lid and rest for 5 minutes , then fluff the quinoa with a fork.
4. In a large bowl, combine the cooked quinoa, bell peppers, cucumbers, chickpeas, parsley, feta, green olives (if using), and shallots (if using).
5. In a small bowl, whisk together the olive oil, lemon juice, vinegar, mustard, salt, and pepper.
6. Pour the dressing over the salad, and mix to combine. Adjust salt and pepper to taste if needed.
7. Serve immediately, or if you have time, preferably refrigerate for 1 hour to let the flavors develop.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you nail the texture, boost the flavor, and make this quinoa salad taste even better every time you make it.
• Serving ideas: See my serving ideas below for easy ways to turn this quinoa salad into a satisfying meal with chicken, seafood, lamb, or soup.
• Store: Cover and store leftovers in the refrigerator for up to 3-4 days. Enjoy cold – no reheating needed!
• Freeze: You can freeze any plain leftover quinoa for up to 3 months.

📖 Want more recipes like this? Find this one and many more in my Healthy Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)