Cold Quinoa Salad

There’s something about opening the fridge to a bowl of jewel-toned quinoa salad—tiny pearls of grain flecked with crisp cucumber, ruby cherry tomatoes, bright herbs, and ribbons of purple onion—that instantly feels like a gust of clean air.

This cold quinoa salad is a light, revitalizing meal that comes together quickly, then chills while you do anything else.

It’s ideal for busy weeknights, packed lunches, or anyone who loves healthy food without fuss—beginners and meal-preppers especially.

I first leaned on this salad before a hectic week of back-to-back meetings; I tossed it together on Sunday night, and every midday break afterward felt calmer, knowing something nourishing and ready-to-eat was waiting.

It shines at casual gatherings, potlucks, or as a quick grab-and-go lunch when you’re rushing out the door but still want real food.

Ready to bring this dish to life?

Why You’ll Love It

• Delivers bright, zesty Mediterranean flavors in every chilled, rejuvenating bite
• Packs plant-based protein and fiber for a satisfying, light meal
• Comes together quickly with simple, easy-to-find fresh ingredients
• Stays fresh for days, perfect for make-ahead lunches or picnics
• Adapts effortlessly to add-ins like chickpeas, mint, or avocado

Ingredients

• 1 cup quinoa, uncooked — rinse well to remove bitterness
• 2 cups water, cold — for cooking the quinoa evenly
• 0.5 teaspoon fine salt — seasons the quinoa as it cooks
• 1 cup cherry tomatoes, halved — choose firm, sweet tomatoes
• 0.5 medium cucumber, diced — peel or deseed if skin is thick
• 0.25 medium red onion, finely diced — soak briefly in cold water to soften bite
• 0.5 red bell pepper, diced — pick a crisp, glossy pepper
• 0.25 cup kalamata olives, pitted and sliced — drain well to avoid extra brine
• 0.25 cup feta cheese, crumbled — use block feta in brine for best flavor
• 0.25 cup fresh parsley, chopped — flat-leaf parsley gives better texture
• 3 tablespoons extra-virgin olive oil — choose a fruity, good-quality oil
• 2 tablespoons lemon juice, freshly squeezed — bottled juice is less bright
• 1 teaspoon red wine vinegar — adds extra tang and complexity
• 0.5 teaspoon dried oregano — rub between fingers to release aroma
• 0.25 teaspoon freshly ground black pepper — grind just before using
• 0.25 teaspoon salt — adjust to taste right before serving

Step-by-Step Method

Rinse the Quinoa

Rinse the quinoa in a fine-mesh strainer under cold running water. Rub the grains gently with your fingers to remove bitterness.

Drain thoroughly so excess water doesn’t dilute the cooking liquid. This step improves flavor and texture, giving the quinoa a cleaner, less earthy taste in the finished salad.

Cook the Quinoa

Combine rinsed quinoa, cold water, and fine salt in a medium saucepan. Bring to a boil over medium-high heat. Once boiling, reduce heat to low and cover.

Simmer gently for 12–15 minutes, until the water is absorbed and the quinoa is tender. Avoid lifting the lid often to maintain even cooking.

Steam and Cool the Quinoa

Remove the saucepan from heat and keep it covered. Let the quinoa sit for 5 minutes to steam. Fluff it gently with a fork to separate the grains.

Transfer the quinoa to a large mixing bowl. Spread it out slightly so it cools to room temperature faster. Cooling prevents the vegetables from wilting later.

Chop the Vegetables and Herbs

Prepare the vegetables while the quinoa cools. Halve the cherry tomatoes and dice the cucumber, red onion, and red bell pepper.

Slice the kalamata olives and finely chop the fresh parsley. Keep pieces fairly small and uniform. Set everything aside so it’s ready to combine once the quinoa is cool.

Make the Lemon-Oregano Dressing

Whisk together extra-virgin olive oil, freshly squeezed lemon juice, red wine vinegar, dried oregano, black pepper, and salt in a small bowl. Mix until the dressing looks emulsified and smooth.

Taste and adjust seasoning if needed. This bright, tangy dressing will coat the quinoa and vegetables evenly.

Combine Quinoa, Vegetables, and Feta

Add the chopped tomatoes, cucumber, red onion, red bell pepper, olives, parsley, and crumbled feta cheese to the cooled quinoa. Toss gently with a wooden spoon or spatula.

Distribute the ingredients evenly without mashing the feta. Make sure the quinoa is fully cool so the cheese and vegetables keep their texture.

Dress and Chill the Salad

Pour the lemon-oregano dressing over the quinoa mixture. Toss gently until everything is evenly coated and glistening.

Taste and adjust salt, pepper, or lemon if desired. Cover the bowl and refrigerate for at least 30 minutes. Chilling lets the flavors meld and makes the salad invigorating and crisp when served.

Ingredient Swaps

• Make it dairy-free/vegan by omitting feta or using a plant-based feta, and boost creaminess with diced avocado or a spoonful of hummus.
• For budget or availability, swap quinoa with couscous, bulgur, or brown rice, and use any brined olives (green, black) instead of kalamata.
• Customize produce: replace parsley with cilantro or mint, use regular tomatoes instead of cherry, and sub red bell pepper with any sweet pepper you have on hand.

You Must Know

– Make-Ahead • Best texture over days – To avoid soggy vegetables on day 2–3, keep the dressed quinoa and chopped watery veggies (tomatoes, cucumber, bell pepper) in separate containers and combine within 1–2 hours of serving; this preserves crunch while still allowing the quinoa to marinate.

Serving Tips

• Serve in a large shallow bowl, garnished with extra parsley and feta on top.
• Pair with grilled chicken, fish, or tofu for a complete, protein-rich meal.
• Scoop into lettuce cups or pita pockets for an easy handheld lunch.
• Offer alongside hummus, olives, and warm pita for a Mediterranean mezze-style spread.
• Pack in individual jars, layering quinoa and veggies for grab-and-go lunches.

Storage & Make-Ahead

Cold quinoa salad keeps well in an airtight container in the fridge for up to 3 days.

It’s ideal for making a day ahead; flavors improve as it chills.

Stir and taste before serving, adding a squeeze of lemon or pinch of salt.

Freezing isn’t recommended, as vegetables lose texture.

Reheating

For a warm variation, gently reheat portions.

Microwave on low in 20–30 second bursts, covered.

Use a covered oven-safe dish at 300°F.

Lightly steam quinoa-only on the stovetop.

Quinoa in Mediterranean Diet

I love that this salad tastes just as comforting cold from the fridge as it does gently warmed, and that cozy flexibility fits beautifully into a Mediterranean-style way of eating.

When I spoon it into a bowl, the colors remind me of market stalls along a sunny harbor—ruby tomatoes, emerald parsley, inky olives nestled into fluffy quinoa.

I know quinoa isn’t traditional in the Mediterranean pantry, yet it slips right in beside the olive oil, feta, lemon, and herbs you and I already love.

On busy evenings, I treat it like the grain in my usual tabbouleh or couscous, letting it soak up citrus and oregano.

It gives me that same leisurely, seaside feeling—just with a soft, nutty twist.

Final Thoughts

Give this cold quinoa salad a try and see how easy it’s to turn simple ingredients into a fresh, satisfying meal.

Don’t hesitate to tweak the veggies, herbs, or add-ins so it fits your taste perfectly.

Frequently Asked Questions

Can I Make This Quinoa Salad Without Any Added Oil?

Yes, you can. I’d whisk lemon juice, a splash of vinegar, and a spoonful of hummus or tahini with water. It clings to the quinoa like morning dew, bright and light, without feeling skimpy.

Is This Cold Quinoa Salad Suitable for Vegans?

Yes, it’s almost vegan, but you’ll need to skip or replace the feta. I’d toss in creamy avocado or marinated chickpeas instead—like wrapping a sun‑drenched Mediterranean afternoon into your bowl.

How Can I Pack This Salad Safely for Work or School Lunches?

You can safely pack it in a chilled, airtight container; I tuck in a small ice pack beside mine. Keep dressing mixed in, then eat within 4–6 hours—like opening a tiny, cool picnic at your desk.

What Proteins Pair Best With This Salad for a Complete Meal?

I’d pair it with lemony grilled chicken, garlicky shrimp, or chickpeas. I picture a sunlit lunchbox, fork diving through quinoa, salty feta, and warm protein, turning an easy side into a cozy, lingering midday meal.

Can I Use Frozen Vegetables Instead of Fresh in This Salad?

Yes, you can, but I’d thaw and pat them dry first. When I’m tired on weeknights, sweet corn and peas from my freezer still taste like summer, tumbling brightly through the quinoa like confetti.