Quinoa Salad

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The ultimate POWER SALAD! Great for a detox or simply healthy living! Delicious quinoa, avocado, spinach salad with an amazing lemon dressing via chelseasmessyapron.com

This Quinoa Salad recipe is our all-time favorite! We combine perfectly cooked quinoa with an array of fresh, vibrant veggies and the ultimate lemon vinaigrette for a salad you’ll want seconds of!

We’ve shared so many variations on this Quinoa Salad throughout the years; the most popular being: Greek Quinoa SaladThai Quinoa SaladSweet Potato-Quinoa Salad, and Citrus Quinoa Salad

Quinoa Salad

Quinoa Salad

We’re obsessed with Quinoa Salad. Not only is it such a nutritious salad, packed with good-for-you ingredients, but it’s also so incredibly flavorful! It’s nice to feel like you’re fueling your body with good ingredients, but it’s amazing to thoroughly enjoy that process — and that’s what you get with this salad.

Quinoa is one of my favorite “superfoods” and in salad form, it combines with vegetables to make a well-rounded, nutritious meal. Quinoa Salad is fresh, light, a little tangy, filling, and loaded with texture. The veggies work so well with the quinoa and the dressing is the perfect finishing touch.

Process shots: cooking the quinoa; chopping the baby spinach; combining spinach and quinoa; toss to combine.

Quinoa Tips

  • Make sure to rinse the quinoa before cooking it. Quinoa has a natural coating called saponin which can make it taste bitter. Pour the uncooked quinoa into a fine-mesh strainer and rinse under cold water for 30 seconds to a minute. A lot of packaged quinoa now comes pre-rinsed, so check your package to potentially save a step!
  • You can improve the flavor of quinoa by seasoning it generously. A little bit of salt goes a long way, so don’t forget to add it in. To 1 cup of uncooked quinoa, I add 1 teaspoon of fine sea salt. Sea salt has large flakes, so if you use table salt, you’ll use much less.
  • Let the quinoa steam. Once the liquid is absorbed, don’t rush to cool the quinoa; instead, let it stand (covered) for at least 10 minutes. Letting the quinoa stand allows it to fully “pop” and ensures it doesn’t end up watery or mushy. If the quinoa has cooked through, but there is still liquid in the pot, make sure to drain off that liquid.
  • Let the cooked quinoa cool completely before adding the other ingredients. (See the “quick tip” below.)


To speed up the cooling process: Spread the cooked and fluffed quinoa on a sheet pan in one even layer. Place the sheet pan in the fridge (or freezer) for 10-15 minutes or until cooled to room temperature. My favorite way to make a quinoa salad is with leftover cooled quinoa (the process is so much quicker). So next time you’re prepping food for the week or preparing a dish with quinoa in it, cook up extra quinoa and use it straight from the fridge in this Quinoa Salad.

Process shots: Add salad toppings; drizzle with dressing; gently toss to combine

Other Quinoa Salad Toppings

Beyond the quinoa, below is a quick description of the other salad ingredients.

  • Baby spinach. To give the salad bulk, additional nutrients, and even more staying power I like adding salad greens. Baby spinach is our favorite with all these veggies and it holds the quinoa and dressing nicely — especially if it’s coarsely chopped first.
  • Cherry tomatoes. While any tomatoes will work, we love the sweetness and juiciness of cherry tomatoes. Quarter especially large cherry tomatoes or halve smaller ones.
  • Fresh avocados. The avocados lend an amazing creamy texture making this salad taste indulgent. Wait for perfectly ripe avocados, as they make a huge difference — you can tell an avocado is ripe if it yields to firm gentle pressure (feels slightly soft, but not squishy).
  • English or Persian cucumbers (sometimes labeled as mini cucumbers). I donโ€™t recommend regular cucumbers because they lack flavor and texture. They also break down more quickly, which isnโ€™t ideal in this salad. You’ll love the crispness of English/Persian cucumbers!
  • Red onion. We love the bite that red onion adds, but with such a small amount in this salad, it’s very subtle. If you are sensitive to red onion, feel free to reduce or leave it out. Alternatively, it can be replaced with green onions or shallots which are both even milder. And on the flip side, if you love red onion, increase the amount added to this salad.
  • Feta cheese. This salty addition pulls everything together in this salad. If you’d prefer a dairy-free salad, this quinoa salad is still tasty without the cheese. I made Quinoa Salad all throughout my pregnancy and still thoroughly enjoyed it without the cheese.
  • Cilantro. I love adding fresh herbs to salad and cilantro is a nice complementary flavor here. If you aren’t a fan of cilantro, we’ve also made this salad with flat-leaf Italian parsley and fresh basil — both are delicious!

Adding Protein to Quinoa Salad

While it may seem this vegetarian salad is missing protein, it’s actually loaded with protein, thanks to the quinoa (and the feta cheese). One cup of cooked quinoa has 24 grams of protein. Plus, when you pair the protein in this salad with the healthy fats (olive oil in the dressing and avocado), you’ll be amazed at how satiating this salad is!

That said, this Quinoa Salad lends well to additional protein being added; I’d recommend leftover shredded rotisserie chicken — a lemon-herb flavored rotisserie chicken if you can find it! A side of grilled chicken is also a great option.

Process shots: making the dressing

Lemon vinaigrette

As mentioned, Quinoa Salad is drizzled in a light, fresh, healthy, and tangy vinaigrette. Here are a few tips:

  • Dress to your preference. I love a generously dressed salad, but you may feel differently. Add the dressing slowly and to your personal preference. You probably won’t want the entire batch of dressing on this salad, but then again, you just might want it all! I’d rather you have more than not enough. Leftover dressing stores nicely for up to a week in an airtight container in the fridge. (See “quick tip” below.) 
    • We often use leftover dressing on roasted vegetables, side salads, and raw garden veggies.
  • Use fresh lemon juice. Bottled lemon juice doesn’t pack the same flavor as fresh, and lemon is the main flavor here, so I highly recommend a real lemon!
  • Sweeten to taste. If you’d prefer the dressing to be more on the tangy side, reduce or omit the honey. Alternatively, if you’d like a sweeter dressing, feel free to increase the honey.


Leftover dressing will separate and solidify a bit since olive oil solidifies at cold temperatures. Simply let the dressing stand at room temperature for about 20 minutes and then shake to re-combine– and it’s ready to use! If you don’t want extra dressing (and prefer a minimally dressed salad) feel free to make a half recipe of the dressing — it halves nicely!

Quinoa Salad

Quinoa Salad FAQs

1Can I make this salad ahead of time?

Parts of Quinoa Salad can be made ahead of time, but it is best enjoyed shortly after being dressed and assembled. You can prep the quinoa, dressing, and all the veggies (minus the avocado) ahead of time and store them separately in the fridge. When you’re ready to eat, chop the avocado (you’ll want the avocado prepped as close to eating as possible) and add it to the salad, along with the dressing.

If you aren’t planning on finishing this salad all in one day, I’d recommend keeping the dressing separate from the salad and only dressing what you’ll be eating.

And you can, of course, always halve the recipe, but you’ll probably want to make a full batch of the dressing to have on hand because it is THAT good. ๐Ÿ™‚

2What is Quinoa Salad made of?

This salad combines baby spinach, avocado, cherry tomatoes, cucumbers, fresh herbs, cooked and cooled quinoa, and an oregano-lemon vinaigrette.

3Is quinoa healthier than rice?

Quinoa is very nutritious โ€” itโ€™s full of fiber, protein, vitamins, and minerals. From purely a calorie perspective: one cup of cooked quinoa has approximately 40 fewer calories than an equal amount of white rice. From a nutritional profile, white rice has almost 15 times more grams of carbohydrates while quinoa provides 5 more grams of fiber and doubleย the protein.

4Is Quinoa Salad served hot or cold?

This salad is best served cold!

It comes together even quicker if you’ve made the quinoa ahead of time and have it stored in the fridge!

5What can I add to quinoa for flavor?

Add some salt: One of the biggest mistakes with making quinoa is not seasoning it. Just like pasta or rice, quinoa needs salt!

6What does quinoa taste like?

Quinoa has a sweet, almost nutty flavor. It should never taste bitter, but if it does, it’s because quinoa has a bitter saponin coating that needs to be rinsed off before cooking. Either purchase pre-rinsed quinoa or rinse it in a fine-mesh sieve under cool water.

One of my favorite things about quinoa is that it nicely takes on the surrounding flavors. It absorbs the dressing nicely which infuses it with a lovely lemon flavor.

7Is quinoa gluten free?

Short answer: naturallyย yes. However, a lot of quinoa is produced in facilities where cross contamination could occur. Make sure to check the label on your package!

More Healthy Salad Recipes

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Avocado Quinoa Salad

5 from 41 votes
This Quinoa Salad recipe is our all-time favorite! We combine perfectly cooked quinoa with an array of fresh, vibrant veggies and the ultimate lemon vinaigrette for a salad you won't be able to resist second helpings of!
Print Recipe

Avocado Quinoa Salad

5 from 41 votes
This Quinoa Salad recipe is our all-time favorite! We combine perfectly cooked quinoa with an array of fresh, vibrant veggies and the ultimate lemon vinaigrette for a salad you won't be able to resist second helpings of!
Course lunch, Main Course, Salad, Side Dish
Cuisine American, Healthy, Vegetarian
Keyword quinoa salad
Prep Time 35 minutes
Cook Time 20 minutes
Quinoa Cooling Time 1 hour
Total Time 1 hour 55 minutes
Servings 8 as a side
Calories 364kcal
Author Chelsea



  • 1 cup uncooked white quinoa
  • 1-1/2 cups (8 oz) fresh cherry tomatoes, halved (or quartered if large)
  • 1-1/2 cups English or Persian cucumber, cut into half moons
  • 1/4 cup red onion, finely chopped
  • 7-1/2 cups (5 oz) fresh baby spinach, lightly packed and roughly chopped
  • 2 large ripe avocados, pit removed, and chopped
  • 1/3 cup fresh cilantro or flat-leaf Italian parsley, optional (this is about 1/3 of the bunch)
  • 1/3 cup Feta Cheese, optional and to taste


  • 4 tablespoons red wine vinegar
  • 2 tablespoons Dijon mustard, do not use regular mustard
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 cup olive oil
  • 1 tablespoon honey
  • 3 tablespoons freshly squeezed lemon juice (1 large lemon)
  • Fine sea salt and pepper


  • QUINOA: Prepare the quinoa by rinsing it under cold water in a fine-mesh sieve to remove the bitter saponin coating. Combine the quinoa and 2 cups water in a small pot over high heat. Bring to a boil, add in 1 teaspoon fine sea salt (or to taste), reduce the heat to low, and cover the pot. Simmer for 10-15 minutes or until the liquid is absorbed. Remove from heat, keep the quinoa covered, and let stand for 10-15 minutes. Fluff with a fork and place in the fridge or freezer to cool to room temperature. Quinoa can be prepared 3-4 days in advance.
  • DRESSING: Meanwhile, prep the dressing.ย Combine all the dressing ingredients in a wide-mouth jar. Season to taste with salt and pepper; I add 1/2 teaspoon salt and 1/4 teaspoon pepper. Briskly shake to combine and emulsify. Store in the fridge while prepping the vegetables.
  • VEGGIE PREP: Halve or quarter the cherry tomatoes, chop the cucumber(s) (peel if desired; we leave the peel on), finely chop a quarter of a red onion, roughly chop baby spinach, remove the pits and chop the avocados. Finely chop the cilantro or parsley if desired.
  • ASSEMBLY: In a large bowl, combine the chopped spinach and quinoa. Toss to combine. Add the tomatoes, cucumber, onion, avocado, and fresh herbs. Remove the dressing from the fridge and shake it well. (Before adding dressing read Instruction #5.) Drizzle on the dressing (to desired preference; you may not want it all) and toss to generously coat everything. If desired, add feta cheese. Serve immediately.
  • STORAGE: If you aren't eating this salad all in one sitting and want leftovers, only add avocado, feta, and dressing to what will be eaten. This salad doesn't sit well once dressed.


Recipe Notes

Nutrition information does not include optional feta cheese.

Nutrition Facts

Calories: 364kcal | Carbohydrates: 31g | Protein: 9g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 16g | Sodium: 132mg | Potassium: 1072mg | Fiber: 8g | Sugar: 3g | Vitamin A: 9879IU | Vitamin C: 41mg | Calcium: 136mg | Iron: 5mg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.


I love hearing from you when you've made one of my recipes! Tag me on Instagram at @ChelseasMessyApron or leave me a comment below.


The ultimate POWER SALAD! Great for a detox or simply healthy living! Delicious quinoa, avocado, spinach salad with an amazing lemon dressing via chelseasmessyapron.com


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Recipe Rating


  1. This salad reminds me of the one I make using quinoa. I don’t usually add any dressing but yours sounds delicious so going to try it! I love your kid’s passion for veggies ๐Ÿ™‚ It’s great and makes your life easier, doesn’t it? No need to make him eat them ๐Ÿ™‚

  2. 5 stars
    Wow, I haven’t tried yet this quinoa salad before right now it’s summer and I’m looking for a light and healthy food for my health and quinoa is the best, so definitely trying it.

  3. 5 stars
    This is so funny! I hope my little boy Thomas will be the same! It’s my dream ๐Ÿ˜‰ He’s 15 months and he loves veggies and fruits, but he doesn’t like yet salads. I guess he’s too young for that, right?

    Lovely, lovely salad! Eating clean is much easier when it looks like this! ?

  4. I made this as a side dish of pan fried cod! It’s delicious and filling <3 loving your recipe

  5. 5 stars
    We followed the recipe to a “T” and it was dee-licious! So fresh and flavorful! Added a little baked tilapia for a tasty, healthy meal. Thanks for the recipe–it’s a keeper!!

  6. 5 stars
    Made this for lunch today, as I had on hand all the ingredients. It was fantastic! My husband loved it. Thank you, for this amazing recipe. I will definitely be making it again in the future, as it was easy, quick and delicious.

    1. I’m so glad to hear this! It’s an easy to go recipe that I love too. Hope you guys enjoy:)

  7. 5 stars
    Just made this and loved it because it’s not overly Mediterranean. No olives, left out feta. Dressing is great. A keeper.

  8. 5 stars
    Just made this with halloumi skewers for a yummy vegetarian dinner. Delish! Will definitely be making it again seeing as it was such a hit with the youngsters.

  9. I made this for Friday night dinner along with grilled chicken. It was fabulous. Definitely going to add it to my school year lunch menu.

  10. Great salad and organized recipe. I could do without the lengthy, repetitive narrative at the beginning and just get to the recipe.

  11. Just made this as a side dish to go with salt and pepper squid. It was lovely. I have made too much dressing, how long can this be kept for in the fridge please

  12. 5 stars
    This was amazingly fantastic! Quite simple to make as well. I made this for a crowd and it was loved by all who like this kind of food. This will definitely become a regular dish I will make to share with others!

  13. 5 stars
    Absolutely LOVE this recipe & have been making it now for a bit over a month. One question, I made a little extra dressing & want to use it on other salads. How long will it stay good for when refrigerated?

    1. Yay!! So happy to hear it’s been a hit ๐Ÿ™‚ It will stay good 5-7 days in the fridge! Just make sure to shake it up again before adding (it might separate/oil harden — if that’s the case let it stand at room temperature for about 15-20 mins and then shake it up again). Enjoy!

    1. I haven’t personally tried any substitutes in this recipe so I can’t say for sure, but I imagine white wine vinegar should be okay (different though!)

  14. 5 stars
    I have made some small changes as my spouse is not a big fan of cilantro or feta cheese and I like both. With jut two of us in our elder years I do a half batch which still makes enough for four meals. I substitute parsley for cilantro and fresh grated parmesan for feta and leave out the spinach until ready to serve and then serve over spinach or butter lettuce with avocado slices. I make a full batch of dressing as it keeps well and is good on other salads.

    1. Sounds amazing! Glad you’ve been able to customize this salad to your preferences ๐Ÿ™‚ Thanks for the comment!

  15. These look absolutely delicious! You have amazing food photography too :] As much as I know my girls will love these, I know I will too!

  16. This is SO good! Next time that I make this, I am going to add a jalapeno and chopped tomato. My farm-boy husband thought it was good, too!

  17. My husband said this was the best salad heโ€™s had in a long time. I made half of it again today; I love it so much. Thinking about making a large jar of the dressing to put on every salad I eat ; itโ€™s so delicious,

  18. 5 stars
    This is my favorite new salad! Iโ€™m taking it to my daughters tonight, where my sister is giving a yoga class! Which yoga is new to me, but looking forward to seeing my troop! Anyways Thank You

  19. 5 stars
    I’ve been looking for an amazing quinoa salad recipe, and I found it! My husband, who doesn’t like spinach or tomatoes, is taking some for lunch tomorrow! My twin daughters (9), absolutely loved it too. Thank you so much for sharing this recipe!

  20. 5 stars
    I had all of the ingredients except the dijon mustard, My husband doesn’ like Dijon nor does he care for Quinoa. I added cumin powder in place of the Dijon as he likes cumin. He LOVED the salad and had a second helping. Thank you for posting this delicious healthy salad, We will have it again!

    1. I’m so happy you guys loved this recipe! And so glad you were able to work with what you had! Thanks for your comment! ๐Ÿ™‚

  21. 5 stars
    I served this for a bible study group and they loved it. I served the feta and some cooked chicken on the side to keep he vegetarians/and dairy free people happy. This is a keeper recipe.

      1. 5 stars
        Hi Chelsea,

        I tried the quinoa salad a couple of nights ago. It was delicious. I made a batch of the lemon vinaigrette and wondering how long it lasts for in the fridge?


  22. 5 stars
    I tried this recipe and love it. Quinoa looks like oats from the taste to the shape. I don’t add feta cheese but the salad is still great. Thanks !

  23. 5 stars
    I made it for dinner tonight, looking for a way to use a jar of quinoa in my cabinet. It was very good. I’ll use even more cilantro next time. Thanks for sharing!

  24. 5 stars
    I made this for my husband who loves quinoa. I didnโ€™t add feta since he is trying to cut dairy. Even I liked it. Avocado makes this so creamy. Will be making again.

  25. 5 stars
    I made this tonight for dinner. It was so filling. I had some pita bread on hand so I toasted it and added it to the salad. This is a really easy meal so this will be my go-to for my daily lunches at work.

  26. Is there something with which I can substitute the honey in the dressing? Thanks! Looking forward to trying.

  27. 5 stars
    Loved this salad. I doubled the recipe for 8 people, using a lot less spinach and only two avocados, which were still plentiful. A great salad for a special lunch, packed with protein and nutrients. Or a nice dinner, with or without chicken thrown in. I thought I woudn’t like the dressing as I’m not fond of mustard, but it was great!

  28. 5 stars
    Loved this salad. I doubled the recipe for 8 people, using a lot less spinach and only two avocados, which were still plentiful. A great salad for a special lunch, packed with protein and nutrients. Or a nice dinner, with or without chicken thrown in. I thought I wouldn’t like the dressing as I’m not fond of mustard, but it was great!

  29. 5 stars
    So Iโ€™m one of those who wouldnโ€™t usually comment on a recipe, but I have to make an exception for this one! Second time making this salad batch this week and itโ€™s only Tuesday night/Wednesday morning. I thought it was great the first time but being one whoโ€™s pretty adventurous with recipes, I bookmarked this one and thought Iโ€™d check out another recipe the second time around. Well, turns the other two recipes had โ€œsomethingโ€ missing in the taste of the dressing. I had to quickly come back here ๐Ÿ™‚
    The Dijon mustard makes a lot of difference and like another comment said, I didnโ€™t even think I liked mustard.

    Thank you, Chelsea, for a very fresh, tangy and all-round-delicious quinoa salad recipe. From my very delighted taste buds. Now off for another scoop ๐Ÿ˜€

    1. This comment made my day! So glad you are loving this salad! And I completely agree, I tested this dressing for days and the dijon is key! ๐Ÿ™‚

  30. 5 stars
    This is PHENOMENAL! So tasty and and filling. I added raw chopped broccoli and used green onion instead of red. I omitted spinach because I didnโ€™t have it. Delicious!

  31. 5 stars
    I’ve made this a half a dozen times and it has been a hit every time. I’ve tried blueberry vinegar and sirracha honey vinegar. Both were delish. I’ve also added walnuts. Thanks!

  32. 5 stars
    Total crowd pleaser – one of my most shared recipes. You can play around with the veggies but the dressing, and addition of fresh herbs is essential.

  33. 5 stars
    Iโ€™m not a confident cook, and made this for Xmas day – everyone loved it – Phew! Thankyou!! – Penny

  34. 5 stars
    I made this recipe tonight after looking for something to go with lamb backstraps. Not only was I impressed with it, but my partner raved about how lovely it was too. This being a bonus.
    Unfortunately my avocado was not ripe enough to use, but with the feta and spinach went unnoticed.
    Dressing was beautiful and didnโ€™t over do it, just for taste and texture. Canโ€™t wait for leftovers for lunch tomorrow!

  35. 5 stars
    This salad was so fresh and delicious! Next time I will really cut back on the amount of mustard in the dressing as I felt it overpowered the lemon. My husband (a real mustard lover) thought it was perfect. I will be making this a lot this summer.

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