Spinach Quinoa Feta Salad
A fresh and flavorful salad that’s perfect for healthy lunches, summer picnics, or light dinners – Spinach Quinoa Salad with Feta and Lemon Vinaigrette is a vibrant, nutrient-packed dish that comes together quickly with simple ingredients.
This salad was born out of my quest for a protein-rich vegetarian lunch that wouldn’t feel heavy.
I remember tossing together leftover cooked quinoa, some baby spinach, a handful of cherry tomatoes, crumbled feta, and a quick lemon vinaigrette and the result was unexpectedly incredible.
Since then, it has become a weekly staple in our home, especially during warmer months.
Whether you’re meal prepping for the week or hosting a backyard gathering, this refreshing salad always gets rave reviews.
Why You’ll Love This
- Wholesome and Filling – Packed with plant-based protein from quinoa and healthy fats from olive oil and feta.
- Quick to Prepare – Comes together in under 30 minutes, perfect for busy days.
- Fresh and Zesty Flavor – The lemon vinaigrette adds a bright, citrusy kick.
- Versatile and Customizable – Easily adaptable with your favorite veggies or protein add-ins.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Cuisines: Mediterranean, American
Servings: 4
Estimated Cost: $8 – $10
Equipment:
- Medium saucepan
- Salad bowl
- Small mixing bowl or jar (for vinaigrette)
- Whisk or fork
- Knife and cutting board
Ingredients
For the Salad:
- 1 cup uncooked quinoa (or 3 cups cooked)
- 4 cups fresh baby spinach, roughly chopped
- 1 cup cherry tomatoes, halved
- 1/3 cup red onion, thinly sliced
- 1/2 cucumber, diced
- 1/4 cup fresh parsley or dill, chopped (optional)
- 1/2 cup crumbled feta cheese
- Salt and pepper to taste
For the Lemon Vinaigrette:
- 1/4 cup extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp honey or maple syrup
- Salt and freshly ground pepper, to taste
Step-by-Step Instructions
- Cook the Quinoa: Rinse 1 cup of quinoa under cold water. In a saucepan, combine with 2 cups of water and bring to a boil. Reduce heat, cover, and simmer for 12–15 minutes, until water is absorbed. Let it cool.
- Prepare the Vinaigrette: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, honey, salt, and pepper. Taste and adjust seasoning.
- Assemble the Salad: In a large salad bowl, combine cooled quinoa, chopped spinach, cherry tomatoes, red onion, cucumber, and herbs. Drizzle with vinaigrette and toss to coat evenly.
- Add Feta and Serve: Gently fold in the crumbled feta cheese. Serve immediately or chill in the fridge for 15–20 minutes to let the flavors meld.
Nutrition Facts (Per Serving)
- Calories: 310
- Protein: 9g
- Carbohydrates: 28g
- Fiber: 5g
- Fat: 18g
- Saturated Fat: 5g
- Sugar: 3g
- Sodium: 270mg
Tips for Success
- Cool Quinoa Before Mixing – This prevents wilting the spinach and keeps the salad crisp.
- Massage the Spinach – If using mature spinach, gently massage it for a few seconds to improve texture.
- Use Fresh Lemon Juice – Bottled juice won’t deliver the same bright flavor.
- Make It Ahead – Prepare the quinoa and dressing in advance for even quicker assembly.
Spinach Quinoa Feta Salad
Ingredients
For the Salad
- 1 cup uncooked quinoa or 3 cups cooked
- 4 cups fresh baby spinach roughly chopped
- 1 cup cherry tomatoes halved
- ⅓ cup red onion thinly sliced
- ½ cucumber diced
- ¼ cup fresh parsley or dill chopped (optional)
- ½ cup crumbled feta cheese
- Salt and pepper to taste
For the Lemon Vinaigrette
- ¼ cup extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic minced
- ½ tsp honey or maple syrup
- Salt and freshly ground pepper to taste
Instructions
- Cook the Quinoa: Rinse 1 cup of quinoa under cold water. In a saucepan, combine with 2 cups of water and bring to a boil. Reduce heat, cover, and simmer for 12–15 minutes, until water is absorbed. Let it cool.
- Prepare the Vinaigrette: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, honey, salt, and pepper. Taste and adjust seasoning.
- Assemble the Salad: In a large salad bowl, combine cooled quinoa, chopped spinach, cherry tomatoes, red onion, cucumber, and herbs. Drizzle with vinaigrette and toss to coat evenly.
- Add Feta and Serve: Gently fold in the crumbled feta cheese. Serve immediately or chill in the fridge for 15–20 minutes to let the flavors meld.
Notes
- Cool Quinoa Before Mixing – This prevents wilting the spinach and keeps the salad crisp.
- Massage the Spinach – If using mature spinach, gently massage it for a few seconds to improve texture.
- Use Fresh Lemon Juice – Bottled juice won’t deliver the same bright flavor.
- Make It Ahead – Prepare the quinoa and dressing in advance for even quicker assembly.
Common Questions
1. Can I use another grain instead of quinoa?
Yes! Couscous, bulgur, or farro are great substitutes, but quinoa offers the best protein boost.
2. How long does this salad last in the fridge?
It stays fresh for up to 3 days in an airtight container. For best results, add feta just before serving.
3. Is this salad gluten-free?
Absolutely! Quinoa is naturally gluten-free, making this recipe suitable for gluten-sensitive diets.
4. Can I add protein to make it a full meal?
Definitely. Grilled chicken, shrimp, or chickpeas are excellent additions for extra protein.
Thanks for stopping by!
I hope this fresh and flavorful Spinach Quinoa Salad with Feta brings some sunshine to your plate.
Whether you’re meal prepping, picnicking, or just craving something nourishing – this salad delivers.
Wishing you delicious days ahead and happy cooking!
