Name: Cucumber Quinoa Feta Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup quinoa (uncooked); 2 cups water or vegetable broth; 1.5 cups cucumber (diced); 0.75 cup feta cheese (crumbled); 0.25 cup red onion (finely chopped); 0.25 cup fresh parsley (chopped); 2 tbsp fresh dill (chopped); 3 tbsp olive oil; 2 tbsp lemon juice (fresh); 1 tsp lemon zest; 0.5 tsp salt; 0.25 tsp black pepper

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If you’re looking for a refreshing, protein-packed, and flavor-loaded dish that works as a light lunch, satisfying side, or meal prep staple, this Cucumber Quinoa Feta Salad is exactly what you need. Combining crisp cucumbers, fluffy quinoa, creamy feta cheese, and a bright lemon-olive oil dressing, this healthy quinoa salad recipe is inspired by Mediterranean flavors and comes together effortlessly.

Perfect for warm weather, potlucks, picnics, or weekly meal prep, this Mediterranean quinoa salad is not only delicious but also nutrient-dense and naturally vegetarian. With its vibrant textures and balanced flavors, it’s a salad that feels indulgent yet wholesome.

Let’s dive into everything you need to know to make the best cucumber quinoa feta salad at home.

Why You’ll Love This Cucumber Quinoa Feta Salad

There are countless quinoa salad variations, but this one stands out for several reasons:

Fresh and crisp texture from cucumbers and herbs
Creamy, salty balance from feta cheese
Bright citrus flavor from fresh lemon juice
High-protein and fiber-rich thanks to quinoa
Perfect for meal prep — tastes even better the next day
Naturally vegetarian and easily gluten-free

This easy summer salad is light enough for hot days yet satisfying enough to serve as a complete meal.

What Is Quinoa and Why Use It?

Quinoa (pronounced KEEN-wah) is a nutrient-rich seed often used like a grain. It’s naturally gluten-free and contains all nine essential amino acids, making it a complete protein — a rare quality in plant-based foods.

In this healthy quinoa salad recipe, quinoa provides:

A fluffy, slightly nutty base
Plant-based protein
Fiber for digestive support
Long-lasting energy

Its mild flavor allows the cucumbers, feta, and herbs to shine while adding satisfying texture.

Ingredients

Here’s everything you’ll need to make this refreshing vegetarian meal prep salad:

1 cup uncooked quinoa
2 cups water or vegetable broth
1 ½ cups diced cucumber (English or Persian cucumbers work best)
¾ cup crumbled feta cheese
¼ cup finely chopped red onion
¼ cup chopped fresh parsley
2 tablespoons chopped fresh dill (optional but recommended)
3 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon lemon zest
½ teaspoon salt (adjust to taste)
¼ teaspoon black pepper
Optional: ½ cup cherry tomatoes, halved

Instructions

Rinse the quinoa thoroughly under cold water using a fine-mesh strainer. This removes natural bitterness from the outer coating.
Cook the quinoa by combining it with 2 cups of water or vegetable broth in a saucepan. Bring to a boil, reduce to a simmer, cover, and cook for 12–15 minutes until liquid is absorbed.
Rest and fluff: Remove from heat and let sit covered for 5 minutes. Fluff with a fork and allow it to cool completely.
Prepare the vegetables: Dice the cucumber into small, even pieces. Finely chop the red onion, parsley, and dill.
Make the dressing: In a small bowl, whisk together olive oil, lemon juice, lemon zest, salt, and black pepper.
Combine ingredients: In a large mixing bowl, add cooled quinoa, cucumber, red onion, herbs, and cherry tomatoes if using.
Add feta: Gently fold in the crumbled feta cheese to keep some texture intact.
Dress the salad: Pour the lemon dressing over the mixture and toss until evenly coated.
Chill before serving: Refrigerate for at least 20–30 minutes to allow flavors to meld.
Serve and enjoy: Taste and adjust seasoning if needed before serving.

Tips for the Best Mediterranean Quinoa Salad

1. Let the Quinoa Cool Completely

Warm quinoa can wilt the herbs and soften the cucumbers. For best texture, cool it fully before mixing.

2. Use English or Persian Cucumbers

These varieties have fewer seeds and thinner skin, making them ideal for salads.

3. Balance the Salt

Feta is naturally salty, so taste before adding extra salt.

4. Add Herbs Generously

Fresh parsley and dill elevate the flavor and add authentic Mediterranean flair.

Delicious Variations

This easy summer salad is incredibly versatile. Try these creative twists:

Add Protein

Grilled chicken
Shrimp
Chickpeas for extra plant-based protein

Make It Vegan

Replace feta with vegan feta or creamy avocado chunks.

Boost the Crunch

Add toasted pine nuts, sliced almonds, or sunflower seeds.

Spice It Up

Add crushed red pepper flakes or diced jalapeño.

Turn It Into a Greek-Inspired Salad

Include kalamata olives and extra tomatoes for a Greek quinoa salad variation.

Serving Suggestions

This cucumber quinoa feta salad works beautifully in multiple ways:

As a light lunch on its own
As a side dish with grilled fish or chicken
Alongside hummus and pita bread
In meal prep containers for weekday lunches
As a potluck or picnic favorite

It pairs especially well with lemon herb grilled meats and roasted vegetables.

Storage and Meal Prep Tips

One of the biggest advantages of this vegetarian meal prep salad is how well it stores.

Store in an airtight container in the refrigerator for up to 4 days.
If making ahead, consider adding feta just before serving for best texture.
The flavors deepen after a few hours, making leftovers even better.

Avoid freezing, as cucumbers lose texture when thawed.

Nutritional Benefits

This healthy quinoa salad recipe isn’t just delicious — it’s packed with nutrition:

Protein-rich from quinoa and feta
Fiber-packed to support digestion
Healthy fats from olive oil
Hydrating from fresh cucumber
Vitamin C boost from lemon juice

It’s a balanced option that satisfies without feeling heavy.

The Mediterranean Inspiration

This Mediterranean quinoa salad takes inspiration from classic Greek flavors — cucumber, feta, lemon, olive oil, and fresh herbs. While traditional Greek salads use tomatoes and olives as a base, adding quinoa transforms it into a heartier, protein-rich dish suitable as a complete meal.

Mediterranean diets are often praised for promoting heart health and longevity due to their emphasis on fresh produce, healthy fats, and whole grains. This salad embodies that philosophy beautifully.

Frequently Asked Questions

Can I make this ahead of time?

Yes! In fact, it tastes better after chilling for a few hours.

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free.

Can I use bottled lemon juice?

Fresh lemon juice is highly recommended for the best flavor.

How do I prevent soggy salad?

Remove excess cucumber moisture by patting diced cucumber dry before mixing.

Final Thoughts

This Cucumber Quinoa Feta Salad is the perfect blend of freshness, nutrition, and Mediterranean flavor. Whether you’re meal prepping for the week, planning a picnic, or simply craving something light and satisfying, this salad delivers every time.

It’s simple, adaptable, and bursting with wholesome ingredients — exactly what a great easy summer salad should be.