3 min read/ 537 words
This Mediterranean Quinoa Salad is a light, gut-friendly meal packed with fiber, fresh veggies, and healthy fats. Perfect for meal prep and digestion support, it’s an easy, delicious way to nourish your body!
Table of Contents
What Makes This Mediterranean Quinoa Salad a Winner?
This vibrant Mediterranean quinoa salad is fiber-rich, nutrient-dense, and bursting with fresh flavors. It’s a perfect balance of hearty quinoa, crunchy cucumbers, juicy tomatoes, and zesty lemon dressing—making it a go-to light lunch that won’t leave you feeling sluggish.
Bonus? It’s meal-prep friendly and stays delicious for days.
Plus, this bowl is customizable too. Whether you need more protein or want to switch the protein up, you can easily adapt it to fit your needs.
What Makes It Gut-Friendly?
This salad isn’t just light—it’s gut-loving!
Here’s why:
✅ Quinoa – Packed with fiber and prebiotics to support digestion.
✅ Olive Oil – Anti-inflammatory and great for gut health.
✅ Cucumbers & Tomatoes – Hydrating and full of antioxidants.
✅ Lemon Juice – Aids digestion and adds a bright, fresh flavor.
The Secret to Loving This Salad Again and Again
The key to making this salad one of your favorites?
The dressing and texture! A drizzle of olive oil, lemon juice, and oregano brings out all the fresh flavors. The mix of juicy tomatoes, crunchy cucumbers, and nutty quinoa keeps every bite interesting. Try to resist eating this dressing by the spoonful!
How to Customize Your Quinoa Salad
This recipe is super flexible, so you can adjust it to fit your needs or taste.
Try these easy tweaks:
🌱 Add protein – Toss in grilled chicken, salmon, or chickpeas.
🔥 Spice it up – Add a pinch of red pepper flakes or sumac for extra zing.
🥑 Make it creamier – Top with avocado slices or a dollop of Greek yogurt.
Recipe Breakdown
Here’s the short version of how simple this is:
- Quinoa – High in fiber and prebiotics, making it a gut-friendly staple.
- Cherry Tomatoes & Cucumbers – Hydrating and full of antioxidants for digestion support.
- Kalamata Olives – Rich in gut-healthy fats and polyphenols.
- Olive Oil – Anti-inflammatory and supports gut lining health.
- Lemon Juice – Stimulates digestion and adds a fresh, zesty flavor.
The perfect balance of fresh, Mediterranean flavors with gut-friendly ingredients to keep you feeling light and energized!
Why This Recipe Matters
A balanced gut thrives on fiber, healthy fats, and digestion-friendly nutrients—and this salad delivers all three. Quinoa feeds good gut bacteria, olive oil fights inflammation, and fresh veggies provide essential hydration.
Whether you need a light meal or a make-ahead lunch, this Mediterranean Quinoa Salad is proof that eating for gut health doesn’t have to be complicated.
Want more gut-friendly lunch ideas? Check out our post Quick and Easy Light Lunches That Support A Healthy Digestion.
Mediterranean Quinoa Salad
Course: LunchCuisine: MediterraneanDifficulty: Easy2
servings15
minutesThis Mediterranean Quinoa Salad is a light, gut-friendly meal packed with fiber, fresh veggies, and healthy fats. Perfect for meal prep and digestion support, it’s an easy, delicious way to nourish your body!
Ingredients
1 cup quinoa, rinsed and cooked according to package instructions
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup Kalamata olives, sliced
1/4 cup red onion, finely chopped
1/4 cup crumbled feta cheese
2 tbsp extra virgin olive oil
Juice of 1 lemon
1/2 tsp dried oregano
Salt and pepper to taste
Instructions
- In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, olives, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to coat evenly.
- Sprinkle with crumbled feta
- Serve immediately or refrigerate for 30 minutes for extra flavor!
Notes
- Tips for Success
✔ Let it marinate – Letting the salad sit for 30 minutes helps the flavors meld.
✔ Use fresh herbs – Swap dried oregano for fresh oregano or parsley for even more flavor.
✔ Meal prep friendly – Store in an airtight container for up to 4 days.
Serving Suggestions/Pairings
Serve alongside hummus and pita for a heartier meal.
Pair with a light soup, like a gut-healing bone broth.
Storage Tips
Store in an airtight container in the fridge for up to 4 days.
If meal prepping, keep the dressing separate and mix before serving..
Make It and Share It
This dish is perfect for a healthy and quick lunch. Double the recipe if you need extra servings—you won’t regret it.
If you make this dish, don’t forget to share your version with me – snap a pic and tag me! (@guthealthcoachcheryl on Insta) Let’s spread the love for simple, healthy meals!
Looking for refreshing gut-friendly dinner ideas? Check out our Easy Chicken and Zucchini Noodles with Garlic-Infused Oil – which is perfect for batch cooking, too!
