Mediterranean Grilled Chicken & Quinoa Salad
This Mediterranean Grilled Chicken & Quinoa Salad is a vibrant, protein-packed, and refreshing dish that’s perfect for a light lunch, weeknight dinner, or meal prep. Nutty quinoa pairs beautifully with juicy grilled chicken, fresh vegetables, briny feta, and a zingy lemon vinaigrette that ties everything together. This healthy salad is rich in Mediterranean flavors and incredibly easy to throw together.
Time:
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients:
For the Salad:
1 cup quinoa, rinsed
2 cups water or chicken broth
2 boneless, skinless chicken breasts
1 tablespoon olive oil
Salt and pepper, to taste
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup crumbled feta cheese
2 tablespoons fresh parsley, chopped
For the Lemon Vinaigrette:
3 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper, to taste
Instructions:
Step 1: Cook the Quinoa
In a medium saucepan, combine rinsed quinoa and 2 cups water or chicken broth.
Bring to a boil over medium-high heat.
Reduce heat, cover, and simmer for about 15 minutes, or until liquid is absorbed and quinoa is tender.
Remove from heat, fluff with a fork, and let it cool.
Step 2: Prepare & Grill the Chicken
While the quinoa cooks, season chicken breasts with salt and pepper and drizzle with 1 tablespoon olive oil.
Preheat a grill or grill pan over medium-high heat.
Grill chicken for 5–6 minutes per side, or until internal temperature reaches 165°F (75°C) and grill marks appear.
Let rest for 5 minutes, then slice thinly.
Step 3: Make the Lemon Vinaigrette
In a small bowl or jar, whisk together:
3 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
1 minced garlic clove
Salt and pepper to taste
Set aside.
Step 4: Assemble the Salad
In a large bowl, combine:
Cooked and cooled quinoa
Cherry tomatoes
Diced cucumber
Chopped red onion
Crumbled feta cheese
Chopped parsley
Add sliced grilled chicken on top.
Step 5: Dress and Serve
Drizzle lemon vinaigrette over the salad.
Toss gently to combine.
Serve immediately or refrigerate for a chilled version.
Tips for Success:
1. Rinse the Quinoa Thoroughly
Always rinse quinoa under cold water before cooking to remove its natural coating called saponin, which can taste bitter.
2. Use Chicken Broth for Extra Flavor
Cooking quinoa in low-sodium chicken broth instead of water boosts the overall depth of flavor in the salad.
3. Let the Quinoa Cool
Allow the quinoa to cool completely before mixing it with the vegetables to prevent wilting or sogginess.
4. Rest the Chicken Before Slicing
After grilling, let the chicken rest for 5 minutes. This locks in juices and ensures tender slices.
5. Make the Dressing in Advance
You can prepare the lemon vinaigrette up to 3 days ahead and store it in the fridge. Just shake or stir well before using.
6. Chop Vegetables Uniformly
Cutting the tomatoes, cucumbers, and onions into similar-sized pieces creates a more balanced bite and beautiful presentation.
Variations:
Greens Boost
Mix in a handful of arugula, baby spinach, or chopped romaine for a leafy green twist.
Vegetarian Version
Omit the chicken and replace it with:
Roasted chickpeas or
Grilled halloumi or
Falafel bites
Add Roasted Veggies
Try adding roasted eggplant, zucchini, or bell peppers for a warm, hearty option.
Herb Swap
Substitute or add herbs like fresh mint, basil, or dill for a more complex Mediterranean flavor profile.
Garlic-Lovers Upgrade
Roast the garlic before adding it to the dressing for a sweeter, deeper garlic flavor.
Olive or Artichoke Add-in
Mix in some Kalamata olives, green olives, or marinated artichoke hearts for extra briny goodness.
Spicy Kick
Add a pinch of red chili flakes to the vinaigrette or top the salad with sliced pepperoncini or jalapeños.
Creamy Texture
Add diced avocado just before serving for creaminess and healthy fats.
Frequently Asked Questions (Q&A)
Q: Can I make this salad ahead of time?
A: Yes! This salad is perfect for meal prep. Prepare everything up to 2–3 days in advance, but store the vinaigrette separately and add it just before serving to keep the ingredients fresh.
Q: Can I use a different grain instead of quinoa?
A: Absolutely. You can substitute with couscous, bulgur wheat, farro, or even brown rice, though the texture and flavor will vary slightly.
Q: Is this salad served warm or cold?
A: It’s typically served cold or at room temperature. However, you can enjoy it slightly warm by adding freshly grilled chicken on top of cooled quinoa and veggies.
Q: What protein alternatives can I use instead of chicken?
A: Try grilled shrimp, canned tuna, baked tofu, or even hard-boiled eggs for a different protein source.
Q: Is the lemon vinaigrette dairy-free?
A: Yes, it’s dairy-free and vegan. Just omit the feta cheese in the salad if you’re aiming for a fully dairy-free dish.
Nutrition Information (Per Serving – serves 4)
Note: Nutrition may vary slightly depending on ingredients and portion size.
Calories: ~370 kcal
Protein: 28g
Carbohydrates: 28g
Fat: 18g
Fiber: 4g
Sugar: 3g
Sodium: 360mg
Conclusion
The Mediterranean Grilled Chicken & Quinoa Salad is a healthy, vibrant, and refreshing dish that fits seamlessly into busy weeknights, summer meals, or even potluck gatherings. It’s light yet satisfying, packed with lean protein, whole grains, fresh veggies, and the unmistakable zing of Mediterranean flavors. The customizable nature of this salad means you can keep it simple or jazz it up with your favorite mix-ins.
This is more than just a salad—it’s a wholesome meal in a bowl that delivers nourishment, color, and flavor with every bite!