Mediterranean Quinoa Salad with Grilled Chicken

Why You’ll Love This Recipe

• Bright, lemony Mediterranean flavors with creamy feta and briny olives in every bite.
• Protein-packed and satisfying without feeling heavy—great for dinners or meal prep.
• Works warm or cold, holds up well, and travels nicely for picnics and lunches.
• Flexible: easy swaps for different grains, proteins, and herbs.

Grocery List

• Produce: 2 lemons, 2 garlic cloves, 1 pint cherry tomatoes, 1 English cucumber, 1 small red onion, 1 small bunch flat-leaf parsley or mint
• Dairy: Feta cheese (at least 3 oz)
• Pantry: Quinoa, Kalamata olives, extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, honey, kosher salt, black pepper, boneless skinless chicken breasts (about 1 lb)

Full Ingredients

Quinoa

• 1 cup uncooked white or tri-color quinoa, rinsed well
• 2 cups water
• 1/4 tsp kosher salt

Grilled Chicken

• 1 lb boneless, skinless chicken breasts (about 2 medium; 450 g), patted dry
• 1 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tsp dried oregano (or 1 tbsp finely chopped fresh oregano)
• 1 small garlic clove, minced
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper

Lemon-Oregano Dressing

• 1/4 cup extra-virgin olive oil
• 3 tbsp fresh lemon juice (from about 1 large lemon)
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp lemon zest
• 1 small garlic clove, minced or grated
• 1 1/2 tsp dried oregano (or 1 tbsp finely chopped fresh oregano)
• 1/2 tsp honey (or maple syrup), to balance acidity
• 1/2 tsp kosher salt, or to taste
• 1/4 tsp black pepper

Salad Assembly

• 1 1/2 cups cherry tomatoes, halved (about 225 g)
• 1 medium English cucumber, diced 1/2-inch (about 1 1/2 cups)
• 1/3 cup red onion, thinly sliced
• 1/2 cup pitted Kalamata olives, halved
• 3 oz feta cheese, crumbled (about 3/4 cup)
• 1/4 cup chopped fresh flat-leaf parsley or mint (or a mix)
• Optional: lemon wedges, pinch of sumac or red pepper flakes for serving

Step-by-Step Instructions

Step 1: Rinse and cook the quinoa

Place the quinoa in a fine-mesh sieve and rinse under cold water for 30–60 seconds to remove bitterness. In a medium saucepan, bring 2 cups water and 1/4 tsp kosher salt to a boil. Stir in the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, keep covered for 5 minutes, then uncover and fluff with a fork. Spread on a sheet pan to cool slightly while you prep the rest.

Step 2: Marinate the chicken

In a bowl, whisk 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp lemon zest, 1 tsp dried oregano, the minced garlic, 1/2 tsp salt, and 1/4 tsp pepper. Add the chicken, turning to coat well. Marinate for 20 minutes at room temperature (or up to 8 hours refrigerated; if chilled, let it sit out 15 minutes before grilling).

Step 3: Grill the chicken

Preheat a grill or grill pan to medium-high (about 425°F/220°C). Clean and oil the grates lightly. Grill the chicken for 5–6 minutes per side, or until the thickest part reaches 165°F/74°C. Transfer to a cutting board, tent loosely with foil, and rest 5–10 minutes. Slice across the grain into 1/2-inch strips.

Step 4: Make the lemon-oregano dressing

In a small bowl or jar, whisk together 1/4 cup olive oil, 3 tbsp lemon juice, 1 tbsp red wine vinegar, 1 tsp Dijon, 1 tsp lemon zest, minced garlic, oregano, honey, salt, and pepper until emulsified. Taste and adjust salt or lemon to your liking.

Step 5: Prep the veggies

Halve the cherry tomatoes. Dice the cucumber into 1/2-inch pieces. Thinly slice the red onion; if you prefer a milder bite, soak the slices in cold water for 5 minutes, then drain and pat dry. Halve the olives. Chop the parsley or mint.

Step 6: Dress the quinoa and toss the salad

In a large bowl, combine the slightly warm quinoa with half the dressing and toss to coat—it will absorb the flavors. Add tomatoes, cucumber, red onion, olives, and herbs. Pour in most of the remaining dressing and toss gently. Season to taste with more salt, pepper, or lemon juice.

Step 7: Add chicken and finish

Top the salad with the sliced grilled chicken and crumbled feta. Drizzle with any remaining dressing. Finish with a pinch of dried oregano or sumac and serve with lemon wedges. Enjoy warm, room temperature, or chilled.

Pro Tips

• Rinse quinoa thoroughly to remove natural bitterness; for extra flavor, lightly toast it in 1 tsp oil for 2 minutes before adding water.
• Tossing quinoa while slightly warm helps it absorb the dressing for deeper flavor.
• Use an instant-read thermometer for perfect chicken—165°F/74°C is your target, and rest before slicing for juicier meat.
• If your cucumber is very seedy, scoop out the seeds before dicing to keep the salad crisp.
• Make the dressing in a jar with a lid—shake to emulsify and save extra for serving.

Variations

• Vegetarian: Swap the chicken for 1 (15-oz) can chickpeas, drained and rinsed. Roast with 1 tbsp olive oil, 1/2 tsp oregano, salt, and pepper at 425°F/220°C for 15–20 minutes.
• Grain swap: Use 1 cup dry farro (not gluten-free; cook per package), or 1 cup dry brown rice. Both bring a hearty chew.
• Greens boost: Fold in 2 cups baby arugula or spinach just before serving for peppery freshness.

Storage & Make-Ahead

Cooked quinoa keeps 4 days refrigerated in an airtight container. Grilled chicken keeps 3–4 days; slice just before serving for best texture. The dressing keeps 1 week in the fridge—bring to room temp and shake before using. For the crispest salad, store components separately and assemble right before eating. If pre-dressed, the salad will keep 1–2 days (add herbs and feta just before serving to keep them fresh).

Nutrition (per serving)

Approx. 575 calories; 37 g protein; 50 g carbohydrates; 25 g fat; 6 g fiber; 820 mg sodium. Values are estimates and will vary with ingredient brands and portion sizes.