Easy Mediterranean Quinoa Salad Recipe (Vegan & Gluten-Free)

This Mediterranean quinoa salad is a light, protein-packed dish built for meal prep — fluffy quinoa tossed with cucumber, cherry tomatoes, red onion, kalamata olives, and a bright lemon-oregano dressing. It’s naturally vegan and gluten-free, and it actually tastes better the longer it sits, making it one of the easiest lunches to have ready all week.

Why You’ll Love This Recipe

• Naturally vegan, gluten-free, and dairy-free (or add feta if you like)
• Keeps well in the fridge for up to 5 days
• Big Mediterranean flavor from just a handful of pantry staples

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely diced
• 1/2 cup kalamata olives, pitted and halved
• 1/4 cup fresh parsley, chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1 clove garlic, minced
• Salt and pepper, to taste

How to Make Mediterranean Quinoa Salad

1. Combine quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer 15 minutes until the liquid is absorbed. Fluff with a fork and let cool.
2. In a large bowl, whisk together olive oil, lemon juice, oregano, garlic, salt, and pepper.
3. Add the cooled quinoa, tomatoes, cucumber, red onion, olives, and parsley to the bowl.
4. Toss everything together until well coated in the dressing.
5. Taste and adjust salt, lemon, or oil as needed, then serve chilled or at room temperature.

Tips for Success

• Let the quinoa cool completely before mixing so it doesn’t wilt the vegetables.
• Add crumbled feta if you’re not keeping it vegan.
• This salad tastes even better the next day once the flavors meld.

FAQ

How long does Mediterranean quinoa salad keep in the fridge?
Stored in an airtight container, it keeps well for up to 5 days, making it an ideal make-ahead lunch for the week.

Can I add protein to make this a full meal?
Yes — grilled chicken, chickpeas, or seared shrimp all work well stirred in without disrupting the Mediterranean flavor profile.

Make a big batch on Sunday and you’ve got a grab-and-go lunch that holds up all week without getting soggy or sad.