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Healthy Mediterranean Quinoa Salad – Protein-Packed & Delicious

Make this Healthy Mediterranean Quinoa Salad in under 30 minutes! Packed with veggies, protein, and flavor, it’s the perfect lunch or dinner that’s easy, healthy, and satisfying.

I’ve been on a mission lately: trying to sneak more protein into every meal. Not because I want to look like a bodybuilder (spoiler alert: I don’t), but because I genuinely feel stronger, fuller, and less like a hangry mess when I do. Enter this Healthy Mediterranean Quinoa Salad.

Why This Salad Works (Even on Busy Days)

First, let’s talk about quinoa. It’s one of my favorite pantry staples because it’s naturally high in protein and fiber, cooks quickly, and plays nicely with pretty much any flavor you throw at it. It’s not flashy, but it shows up—and honestly, that’s the kind of energy I appreciate.

Then we add grilled chicken. Simple, seasoned, and protein-packed. No complicated marinades, no weird ingredients. Just olive oil, a few spices, and a grill pan (or skillet—because real life). Combined with quinoa, this salad becomes a legit meal, not a “cute side dish pretending to be dinner.”

The Mediterranean flavors are what really make this shine: juicy cherry tomatoes, crisp cucumber, briny olives, fresh herbs, and a little feta because… well, feta makes everything better. Tossed with lemon juice and olive oil, it’s fresh, bright, and comforting all at the same time.

A Protein-Packed Meal That Still Feels Light

One of the things I love most about this Healthy Mediterranean Quinoa Salad is that it fills you up without weighing you down. It’s the kind of meal you can eat for lunch and still function afterward. No food coma. No regret. Just steady energy and that quiet satisfaction of knowing you fed your body well.

It’s also incredibly flexible. Add more chicken if you’re extra hungry. Swap in chickpeas if you want a plant-based option. Throw in whatever veggies are hanging out in your fridge and need to be used up. This salad is forgiving—and I appreciate that in a recipe, because I am absolutely not a perfectionist in the kitchen.

Great for Meal Prep (or “Future You”)

If you’re trying to plan ahead even a little, this salad is a dream. Make a batch at the beginning of the week, store it in the fridge, and you’ve got protein-rich lunches ready to go. It holds up beautifully and honestly tastes even better once the flavors have had time to hang out together.

And let’s be real—anything that makes feeding yourself easier during the week is a win.

Healthy Doesn’t Have to Mean Complicated

This recipe is a reminder that eating healthy doesn’t have to be overwhelming, expensive, or joyless. You don’t need fancy ingredients or perfect macros. You just need simple meals that make you feel good and fit into your real, everyday life.

If you’re trying to up your protein intake without sacrificing flavor (or your sanity), this Healthy Mediterranean Quinoa Salad is a great place to start. It’s nourishing, comforting, and proof that healthy food can still feel like home.

This salad hits all the boxes:

Protein-packed: Grilled chicken and quinoa team up like the Batman and Robin of nutrition.
Fiber-full: Cucumbers, cherry tomatoes, red onion, and a handful of olives keep things moving… if you know what I mean.
Flavor-forward: Lemon, olive oil, oregano, and a sprinkle of feta make every bite feel like a little vacation in your mouth.

I love that it’s quick, too. The quinoa cooks while I season the chicken, and by the time the grill marks are perfect, the salad is ready to toss. Dinner? Done. Lunch prep for the week? Easy-peasy.

And here’s the thing—I’m not a perfectionist in the kitchen, so recipes that are forgiving and still taste amazing are my jam. Swap chicken for chickpeas if you’re plant-based, add more veggies if your fridge is overflowing, or go heavy on the feta because, honestly, cheese is happiness in crumble form.

Eating more protein doesn’t have to mean boring meals or endless shakes. This salad proves that. It’s satisfying, it’s colorful, and it actually makes me look forward to eating my veggies. That’s a win in my book.

If you’re trying to boost your protein intake without spending hours cooking or eating meals that feel like homework, give this Healthy Mediterranean Quinoa Salad a try. I promise your taste buds—and your muscles—will thank you.

Mediterranean Quinoa Salad with Grilled Chicken

A vibrant, healthy Mediterranean quinoa salad packed with veggies, herbs, and perfectly grilled chicken. Full of protein, fiber, and flavor.

Prep Time 15

Cook Time 20

Total Time 35

Serving Size 4

Ingredients

1 cup quinoa rinsed
2 cups water or low-sodium chicken broth
2 boneless skinless chicken breasts
1 tablespoon olive oil
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and pepper to taste
1 cup cherry tomatoes halved
1 cucumber diced
1/4 red onion finely chopped
1/4 cup Kalamata olives sliced
1/4 cup crumbled feta cheese
2 tablespoons fresh parsley chopped
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper to taste

Instructions

Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water or chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool slightly.
Prepare the chicken: Preheat a grill or grill pan over medium-high heat. Brush the chicken with olive oil, oregano, garlic powder, salt, and pepper.
Grill the chicken for 6-7 minutes per side, or until fully cooked (internal temperature of 165°F / 74°C). Remove from heat and let rest for 5 minutes, then slice.
Make the salad: In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley
Whisk together lemon juice, olive oil, salt, and pepper, and pour over the salad. Toss gently to combine.
Top the salad with sliced grilled chicken and serve immediately, or refrigerate for up to 2 days.