What ingredients do I need to make Mediterranean chicken quinoa salad?

To make Mediterranean chicken quinoa salad, you will need cooked chicken breast, quinoa, bell peppers, kale, marinated sundried tomatoes, olives, cucumbers, and feta cheese. The dressing includes olive oil, apple cider vinegar, lemon juice and zest, garlic, oregano, Dijon mustard, salt, and pepper. Optional seasonings like Greek or Italian herbs complement the flavors. These ingredients combine for a nutrient-rich, refreshing salad packed with protein and vibrant vegetables.

How do I cook quinoa perfectly for this Mediterranean salad?

Rinse 1 cup of quinoa under cold water, then combine it with 1 cup of water in an Instant Pot or on the stove. If using an Instant Pot, cook on high pressure for 1 minute, then let it naturally release for 10 minutes before fluffing with a fork. On the stove, bring to a boil, then simmer covered for 15 minutes until water is absorbed. Fluff quinoa to keep it light and fluffy for the salad.

Can I make Mediterranean chicken quinoa salad vegetarian or pescatarian?

Yes, you can easily adapt this salad for different diets. For a vegetarian version, replace chicken with chickpeas or falafel bites. For a pescatarian option, substitute with grilled salmon, tuna, or shrimp. These alternatives provide protein and maintain the Mediterranean flavors without compromising texture or taste.

What is the best way to store or prepare this salad for meal prep?

For meal prep, cook chicken and quinoa ahead, chop vegetables, and prepare the dressing separately. Store each component in airtight containers in the refrigerator. Assemble the salad just before eating to keep ingredients fresh and crisp. If desired, mix all ingredients early and store in the fridge overnight to allow flavors to meld. Cooked quinoa and chicken can also be frozen separately for up to three months.

How long do I bake the chicken for the Mediterranean quinoa salad?

Bake chicken breasts at 400°F (200°C) for 35 to 40 minutes until fully cooked and juices run clear. You can marinate the chicken beforehand with olive oil, lemon juice, salt, pepper, and herbs for extra flavor. Let the chicken rest before slicing and adding to the salad to keep it juicy and tender.

Mediterranean Chicken Quinoa Salad Recipe With Bold Flavor

Name: Mediterranean Chicken Quinoa Salad
Prep time: 20 min
Cook time: PT-495056H40M19S
Total time: PT-495056H40M19S
Cuisine: Mediterranean
Ingredients: – 1 1/2 cups uncooked quinoa; – 16 oz cooked chicken breast; – 2 cups fresh baby spinach, chopped; – 1/2 cup finely chopped red onion; – 1/2 cup finely chopped green bell pepper; – 1 whole finely chopped red bell pepper; – 1 cup peeled and chopped English cucumber; – 3 seeded and chopped Roma tomatoes; – 1/2 cup whole pitted Kalamata olives; – 1/2 cup crumbled feta cheese; – 1/4 cup fresh chopped parsley; – 4 tablespoons fresh lemon juice; – 6 tablespoons balsamic vinegar; – 1/4 cup extra virgin olive oil; – 1 teaspoon salt; – 1/2 teaspoon pepper

Ingredients

– 1 1/2 cups uncooked quinoa

– 16 oz cooked chicken breast

– 2 cups fresh baby spinach, chopped

– 1/2 cup finely chopped red onion

– 1/2 cup finely chopped green bell pepper

– 1 whole finely chopped red bell pepper

– 1 cup peeled and chopped English cucumber

– 3 seeded and chopped Roma tomatoes

– 1/2 cup whole pitted Kalamata olives

– 1/2 cup crumbled feta cheese

– 1/4 cup fresh chopped parsley

– 4 tablespoons fresh lemon juice

– 6 tablespoons balsamic vinegar

– 1/4 cup extra virgin olive oil

– 1 teaspoon salt

– 1/2 teaspoon pepper

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Instructions

First Step: Cook the Quinoa
Begin by rinsing 1 1/2 cups of quinoa under cold water to remove its natural bitterness. Drain well, then combine the quinoa with 2 cups chicken broth and 1 cup water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed. Remove from heat, keep covered, and let it sit for 5 minutes before fluffing with a fork.

Second Step: Prepare the Chicken
While the quinoa cooks, season the chicken breast with salt, pepper, and a teaspoon of dried oregano (optional). Bake, grill, or roast the chicken according to your preference until cooked through, about 20-40 minutes depending on thickness. Allow the chicken to rest, then shred or dice it into bite-sized pieces. For vegan versions, prepare chickpeas or tofu similarly with preferred seasonings.

Third Step: Cook the Greens
Heat a nonstick skillet over medium heat and lightly coat with olive oil or cooking spray. Add 2 cups of chopped baby spinach or kale and cook just until wilted, about 2-3 minutes. Remove from heat and allow to cool slightly.

Fourth Step: Chop and Prepare Vegetables
Meanwhile, finely chop red and green bell peppers, red onion, English cucumber, and Roma tomatoes. Slice Kalamata olives and crumble feta cheese. Chop fresh parsley for garnish.

Fifth Step: Combine All Salad Ingredients
In a large bowl, combine the cooked quinoa and wilted greens. Add the shredded chicken (or plant-based alternative), chopped vegetables, olives, feta, and parsley. Gently toss to mix everything evenly.

Sixth Step: Prepare the Dressing
In a small bowl, whisk together 4 tablespoons fresh lemon juice, 6 tablespoons balsamic vinegar, 1/4 cup extra virgin olive oil, salt, and pepper until emulsified.

Seventh Step: Toss Salad with Dressing
Pour the dressing over the salad and toss gently to coat all ingredients thoroughly. Adjust seasoning as needed with more salt, pepper, or lemon juice to taste. For best results, chill the salad for at least 30 minutes to allow flavors to meld.

Final Step: Serve
Serve the Mediterranean Chicken Quinoa Salad cold or at room temperature, garnished with extra fresh parsley if desired. It’s ideal for quick lunches, nutritious dinners, or make-ahead meal prep.

Last Step:

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Notes

🍗 For moist and flavorful chicken, bake thin chicken cutlets seasoned with kosher salt and olive oil at 350°F (175°C) for 20–25 minutes, or roast whole breasts at 400°F (205°C) for 35–40 minutes with balsamic vinegar and your choice of Greek or Italian seasoning. Grilling or air frying are also excellent options.
❄️ Pre-cooked chicken and quinoa can be prepared in advance and stored refrigerated for up to 4 days or quinoa frozen up to 3 months, making meal prep convenient.
🌿 Use high-quality balsamic vinegar and extra virgin olive oil to enhance flavor.

Author: Brandi Oshea
Prep Time: 20 minutes
Cook Time: 5–40 minutes depending on chicken cooking method
Category: Main Course
Method: Tossing
Cuisine: Mediterranean
Diet: Gluten-Free

Nutrition

Serving Size: 1/6 of recipe
Calories: 449
Sugar: 6g
Sodium: 1050mg
Fat: 25g
Saturated Fat: 4g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 6g
Protein: 32g
Cholesterol: 92mg