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Mediterranean Quinoa Salad with Grilled Chicken Recipe

Mediterranean Quinoa Salad with Grilled Chicken

Wholesome Cove
This protein-packed Mediterranean Quinoa Salad with Grilled Chicken combines fluffy quinoa, juicy grilled chicken, crisp cucumbers, sweet cherry tomatoes, briny kalamata olives, creamy feta, and a bright lemon herb dressing. It's fresh, filling, naturally gluten-free, perfect for meal prep, and tastes even better the next day.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 485 kcal

Equipment

  • Outdoor grill or grill pan
  • Medium saucepan with lid - for cooking quinoa
  • Fine-mesh strainer - for rinsing quinoa
  • Large mixing bowl
  • Instant-read meat thermometer
  • Sharp chef's knife
  • Cutting board
  • Small jar or bowl - for whisking dressing
  • Tongs - for flipping chicken
  • Measuring cups and spoons

Ingredients
  

For the Grilled Chicken

  • 2 large boneless skinless chicken breasts - about 1.5 lbs / 680g total
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • juice of 1/2 lemon

For the Quinoa

  • 1 cup white quinoa - 170g, rinsed thoroughly
  • 2 cups low-sodium chicken broth - 480ml or water
  • 1/4 teaspoon salt

For the Salad

  • 1 cup cherry tomatoes - 150g, halved
  • 1 medium English cucumber - about 1.5 cups / 200g, diced
  • 1/2 cup kalamata olives - 85g, pitted and halved
  • 1/2 cup crumbled feta cheese - 75g
  • 1/4 red onion - about 1/3 cup / 50g, thinly sliced
  • 1/4 cup fresh flat-leaf parsley - 10g, roughly chopped
  • 2 tablespoons fresh mint leaves - roughly chopped (optional but highly recommended)

For the Lemon Herb Dressing

  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons fresh lemon juice - about 1.5 lemons
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove - finely minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon honey - or maple syrup for vegan
  • salt and freshly cracked black pepper - to taste

Instructions
 

  • Pat chicken breasts dry. If thick, slice horizontally into thinner cutlets. Mix olive oil, oregano, garlic powder, smoked paprika, salt, pepper, and lemon juice. Rub marinade over chicken and let sit 10 minutes (or up to 2 hours in fridge).
  • Rinse quinoa thoroughly under cold water for 30 seconds. Combine with broth or water and salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer 15 minutes. Remove from heat and rest covered 5 minutes, then fluff with a fork.
  • In a jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, oregano, and honey until emulsified. Season with salt and pepper to taste.
  • Preheat grill or grill pan over medium-high heat. Oil grates lightly. Grill chicken 4-5 minutes per side until internal temperature reaches 165°F (74°C). Rest 5 minutes under foil, then slice against the grain.
  • Halve cherry tomatoes, dice cucumber, thinly slice red onion (soak in cold water if desired to mellow), halve olives, and chop parsley and mint. Place all in a large mixing bowl.
  • Add slightly cooled quinoa to the vegetables. Pour two-thirds of the dressing over and toss gently. Taste and adjust seasoning. Top with sliced chicken and crumbled feta. Serve immediately or chill.

Notes

  • Always rinse quinoa thoroughly to remove bitter saponin, even if labeled pre-rinsed.
  • Pound or butterfly thick chicken breasts for even cooking.
  • Let quinoa cool slightly before tossing with vegetables and dressing to avoid wilting.
  • Rest grilled chicken 5 minutes before slicing to keep it juicy.
  • Use fresh lemon juice for the brightest dressing flavor.
  • Add feta last and handle gently to maintain nice chunks.
  • Make ahead: flavors improve after 30-60 minutes in the fridge; add feta and herbs just before serving.
  • Store assembled salad (without feta/herbs) up to 3 days in the fridge. Keep dressing separate for best texture.
  • For vegetarian version: replace chicken with roasted chickpeas and use dairy-free feta or omit.
  • Variations: swap chicken for shrimp, add roasted red peppers, sun-dried tomatoes, or artichoke hearts.

Nutrition

Serving: 1servingCalories: 485kcalCarbohydrates: 36gProtein: 38gFat: 22gSaturated Fat: 6gCholesterol: 95mgSodium: 680mgPotassium: 720mgFiber: 5gSugar: 5gVitamin C: 22mgCalcium: 180mgIron: 3.5mg
Keyword grilled chicken, healthy lunch, meal prep salad, Mediterranean salad, quinoa salad
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