Mediterranean Chicken Quinoa Salad
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Looking for grain bowl ideas? You’ll love this Mediterranean Chicken Quinoa Salad. Loaded with fluffy quinoa, sautéed spinach, tender chicken, kalamata olives, feta, and lots of fresh veggies and herbs, all tossed in a lemony balsamic vinaigrette, it’s a salad you’ll actually look forward to eating!
On those days when my cooking mojo takes a back seat, my commitment to Sunday food prep is a Godsend. At the very least, having a solid protein choice and some sort of whole grain ready to go makes mealtimes so much easier – and that’s exactly how this Mediterranean salad with chicken and quinoa came to be.
With the chicken and quinoa already prepped, all I had to do was chop up a few fresh veggies and herbs, quickly wilt some spinach, whisk up a citrusy balsamic dressing, and then toss it all together with crumbled feta and kalamata olives for good measure.
The result? A protein-packed, vibrant grain bowl that’s fresh, satisfying, and loaded with the fresh flavors we expect from great Greek food! Basically, it’s a salad that truly satisfies. If you love the combo of quinoa and bold flavors, check out my Quinoa Salad with Cranberries for another easy, make-prep-friendly favorite.
Why You’ll Love this Recipe
- Nutrient-dense. Meals with chicken, quinoa, and lots of veggies are a protein and fiber powerhouse, helping keep you full and energized.
- Irresistible flavor. The ingredients nail that bright, tangy, slightly salty flavor profile that makes Mediterranean cuisine so delicious.
- Perfect for any meal. Unlike heavy, carb-laden meals, it’s totally satisfying without that post-lunch or dinner slump.
- Customizable. You can play with the protein, mix-ins, and dressing, so the salad always feels a little new.
Ingredient Notes
- Quinoa. This protein-packed, naturally gluten-free whole grain serves as the base of the salad. I usually have white quinoa on hand, but tri-color quinoa works just as well if you want to make it look extra pretty. Store-bought pre-cooked quinoa works too. Just make sure it’s plain and unsauced.
- Broth + water. We’re building flavor from the start by cooking the quinoa in a mixture of savory chicken broth and water. Feel free to substitute vegetable broth here if preferred.
- Chicken. A quinoa salad with chicken actually eats like a meal. I prefer chopped chicken breasts, but shredded rotisserie chicken works too. Either way, let the chicken cool before chopping or shredding to keep it tender.
- Spinach. This isn’t your typical salad where everything gets tossed with raw greens. Here, fresh baby spinach is sautéed, then folded into the quinoa. Tender kale leaves (stems removed) are a great swap if you want something a bit heartier.
- Vegetables. This wouldn’t be a Mediterranean-inspired salad without a variety of crunchy, colorful vegetables, including red onion, green bell pepper, red bell pepper, English cucumber, and Roma tomatoes.
- Olives. Whole, pitted Kalamata olives are a Greek staple. Green olives work too, but Kalamatas are definitely the most on-theme here.
- Feta. Another Greek staple. I usually use reduced-fat feta, but full-fat feta is absolutely welcome. Crumble it yourself if you can (it stays creamier and tastes fresher than the pre-crumbled stuff). Goat cheese or mozzarella could also work.
- Fresh herbs. I added fresh chopped parsley to keep the salad bright and clean-tasting, but this is a great place to mix and match other fresh herbs like dill, mint, or oregano.
- Lemon balsamic dressing. A blend of fresh lemon juice, balsamic vinegar, extra-virgin olive oil, salt, and pepper is tangy and bold enough to stand up to hearty quinoa and chicken. I also like to drizzle a little extra balsamic over the top before serving. If you can, splurge on the good stuff here.
How to Make this Chicken Quinoa Salad
Step 1: Cook and cool the quinoa. Cook the quinoa in a mixture of broth and water, following the package directions. Once the quinoa is fluffy and fully cooked, let it cool to room temperature.
Step 2: Sauté the spinach. Heat a skillet over medium heat, and lightly spray with olive oil cooking spray. Add the chopped spinach and cook, stirring frequently, just until it’s soft and wilted. Remove from the heat and let it cool.
Step 3: Prepare the salad base. Transfer the cooled quinoa to a large bowl, then stir in the cooked spinach.
Step 4: Layer in the Mediterranean goodness. Add the chopped vegetables, fresh parsley, cooked chicken, olives, and feta cheese. Toss gently until everything is evenly distributed.
Step 6. Whisk the dressing. In a small bowl or jar, whisk the dressing ingredients until smooth and emulsified.
Step 7: Dress and toss. Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning as needed.
Step 8: Serve. Serve the salad immediately, or cover it and place it in the refrigerator for up to 24 hours before serving.
Recipe Tips & FAQs
- Always rinse your quinoa. Quinoa is naturally coated in bitter-tasting saponins. If you don’t rinse it off, that bitterness can come through in the finished salad. A quick rinse under cold running water in a fine-mesh strainer makes all the difference.
- Let the quinoa cool before mixing everything. If you rush this step, you’ll end up with wilted veggies and melted feta instead of a salad with fresh, vibrant flavor and distinct textures.
- This isn’t the place for chopping all willy-nilly. Taking the time to chop the chicken and veggies into small, even pieces ensures every forkful has a little quinoa, a little chicken, and a little crunch. It’s a small detail that makes a big difference.
- Calorie-saving tip. If I’m watching my fat macros and want to keep it on the lighter side, instead of tossing the entire salad with dressing, I portion the dressing out and drizzle it over individual servings. Bonus: an undressed salad keeps better in the fridge.
- Use good-quality vinegar. Balsamic vinegar is like a good wine; they are not created equal. Go to a shop that sells high-quality balsamic vinegar and olive oils and splurge on a good one. It’s totally worth it, y’all. You won’t be sorry. I pour that s*@t on everything!
Customize It
One of the reasons this chicken quinoa salad is a repeat in my kitchen is the million different ways you can make it your own without straying from the Greek-Mediterranean flavors. Here are some ideas:
- Protein alternatives – Instead of chicken, you could do cooked shrimp, flaky grilled salmon, canned tuna, or opt for something plant-based, like chickpeas, white beans, or even a handful of chopped nuts (almonds, walnuts, or pistachios). One reader even shared that it was great with Daring Plant Chicken.
- Optional add-ins – If you want to lean even further into the Mediterranean vibes, toss in extras like chopped artichoke hearts, pepperoncini, sun-dried tomatoes, capers, or even a sprinkle of pomegranate seeds for bursts of sweetness.
- Swap dressings – Instead of the lemon-balsamic dressing, try another one of my easy homemade dressings, like my Greek Salad Dressing, Creamy Balsamic Dressing, or Maple Balsamic Vinaigrette.
There are a few ways to do this, but here’s my best advice: Grab chicken breasts or cutlets, season with kosher salt, drizzle with extra-virgin olive oil, and bake in a stoneware baking dish at 350°F for 20 to 25 minutes for cutlets, or 40-45 minutes for larger breasts, or until the internal temperature just reaches 165°F. Let the chicken cool, then chop it, and store it in an airtight container in the refrigerator for up to 4 days. Poached chicken breast is another great option.
Once tossed with the dressing, it’s best eaten within 24 hours for maximum freshness. However, you can cook the chicken, prepare the quinoa-spinach mixture, chop the veggies, and whisk the dressing up to 3 days in advance. Refrigerate everything in separate containers, then toss it all together right before serving. This prevents the salad from getting soggy and keeps the flavors bright.
Storing
Storing: You can store leftover dressed chicken quinoa salad in an airtight container in the fridge for up to 3 days, but aim to eat it within 24 hours for the best texture and flavor.
Freezing: The fresh veggies will turn to mush, so I don’t recommend freezing the fully assembled salad. But you can freeze the pre-cooked chicken and quinoa separately for up to 3 months. When you’re ready to use them, thaw overnight in the fridge and then assemble the salad fresh.
More Salad Recipes with Chicken
- Loaded Mexican Chicken Salad
- BLT Chicken Salad with Creamy Mayo Vinaigrette
- Grilled Chicken Salad With Roasted Asparagus
- Chopped Summer Salad with Chicken and Blueberries
If you love this Mediterranean-inspired Chicken Quinoa Bowl, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!
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Mediterranean Chicken Quinoa Salad
Ingredients
For the salad:
- 16 oz cooked chicken breast
- 1 ½ cups uncooked quinoa
- 2 cups chicken broth
- ¾ cup water
- 2 cups fresh baby spinach chopped into pieces (you can also use tender kale leaves-remove stems)
- ½ cup red onion finely chopped
- ½ green pepper finely chopped
- 1 whole red pepper finely chopped
- ½ cup whole pitted Kalamata olives
- ½ cup feta cheese crumbled (regular or reduced-fat feta)
- ¼ cup fresh parsley chopped
- 1 cup peeled English cucumber chopped
- 3 roma tomatoes seeded and chopped
For the dressing:
- 4 tbsp fresh lemon juice
- 6 tbsp balsamic vinegar
- ¼ cup extra virgin olive oil
- 1 tsp salt
- ½ tsp pepper
Instructions
- Cook quinoa in the chicken broth and water, according to package directions, about 15-20 minutes (you are substituting chicken broth for a majority of the water-reference package instructions and adjust liquid, if needed).
- Cool quinoa, fluff with a fork, and set aside.
- Heat a medium nonstick skillet on medium heat.
- Spray skillet with olive oil cooking spray and add chopped spinach.
- Stir and cook until just soft and wilted and set aside to cool.
- Pour quinoa into a large bowl and stir in cooked spinach.
- Add all of the chopped vegetables, parsley, cooked chicken, olives and feta cheese and toss to mix.
- Whisk together fresh lemon juice, balsamic vinegar, olive oil, salt and pepper and pour over salad (or serve on the side to drizzle on top).
- Stir to mix and serve immediately or store in the refrigerator until ready to eat.
Notes
- Always rinse your quinoa. Quinoa is naturally coated in bitter-tasting saponins. If you don’t rinse it off, that bitterness can come through in the finished salad. A quick rinse under cold running water in a fine-mesh strainer makes all the difference.
- Let the quinoa cool before mixing everything. If you rush this step, you’ll end up with wilted veggies and melted feta instead of a salad with fresh, vibrant flavor and distinct textures.
- Calorie-saving tip. If I’m watching my fat macros and want to keep it on the lighter side, instead of tossing the entire salad with dressing, I portion the dressing out and drizzle it over individual servings. Bonus: an undressed salad keeps better in the fridge.
- Use good-quality vinegar. Balsamic vinegar is like a good wine; they are not created equal. Go to a shop that sells high-quality balsamic vinegar and olive oils and splurge on a good one. It’s totally worth it, y’all. You won’t be sorry. I pour that s*@t on everything!
- Protein Tip. See the FAQ section for how I like to cook chicken for this recipe.
Nutrition
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So great and easy to customize. I made with vegan Daring chicken, used sundried tomatoes instead of fresh. Great base recipe to play with.
Great subs Aviva! I’m glad that you enjoyed it!