Creamy Greek Yogurt & Quinoa Salad – A Fresh, Satisfying Bowl
This Creamy Greek Yogurt & Quinoa Salad is the kind of meal you’ll want on repeat. It’s bright, crunchy, and tangy, yet still comforting and filling. The yogurt dressing brings a cool creaminess without feeling heavy, and the quinoa adds hearty texture and protein.
It works for lunch, a light dinner, or a make-ahead meal for busy days. Plus, it’s easy to customize with whatever veggies or herbs you have on hand.
Ingredients
Method
- Rinse and cook the quinoa. Rinse 1 cup of quinoa under cold water for 30 seconds to remove bitterness. Add to a pot with 2 cups of water and a pinch of salt, bring to a boil, then cover and simmer for 15 minutes. Remove from heat, keep covered for 5 minutes, then fluff and let cool.
- Prep the vegetables. Dice the cucumber, bell pepper, and red onion. Halve the tomatoes. Slice the olives. Roughly chop the spinach or arugula if using. Keep everything bite-sized for easy eating.
- Make the creamy dressing. In a bowl, whisk together Greek yogurt, olive oil, lemon zest and juice, garlic, Dijon, and honey. Season generously with salt and pepper. Taste and adjust—add a splash more lemon for brightness or a pinch more honey if it’s too sharp.
- Mix the base. In a large bowl, combine the cooled quinoa with the cucumbers, tomatoes, bell pepper, red onion, and olives. Toss gently to distribute.
- Add dressing and herbs. Pour about two-thirds of the dressing over the salad and fold to coat. Add the chopped herbs and crumbled feta, then toss again. If it looks dry, add more dressing a little at a time.
- Finish and chill (optional). Taste and adjust salt and pepper. For best flavor, chill for 20–30 minutes to let everything mingle. Fold in the greens just before serving so they stay crisp.
- Serve. Spoon into bowls and top with a sprinkle of extra herbs, a drizzle of olive oil, or a few more feta crumbles.
Overeating is a pattern. This helps you fix that problem. A quick reset for cravings, snacking, and “I’ll start tomorrow” moments.
Built for busy home cooks who want real-life structure. Simple steps that fit meal prep, family dinners, and late-night snack attacks.
What Makes This Special
This salad takes familiar Mediterranean flavors and gives them a creamy twist. Instead of mayonnaise or heavy dressings, it uses Greek yogurt for a lighter, tangy base.
Fresh cucumbers, tomatoes, and herbs keep every bite crisp and refreshing, while quinoa makes it satisfying enough to stand alone.
It’s also very meal-prep friendly. The quinoa holds up well in the fridge, and the yogurt dressing stays smooth and bright for days. You can pack it for work, serve it with grilled chicken or fish, or spoon it into lettuce cups for a quick snack.
It’s a flexible staple that feels both healthy and indulgent.
Shopping List
- Quinoa – 1 cup dry (white or tri-color)
- Greek yogurt – 3/4 cup (plain, full-fat or 2%)
- Extra-virgin olive oil – 2 tablespoons
- Lemon – 1 large (zest and juice)
- Garlic – 1 small clove, finely grated or minced
- Dijon mustard – 1 teaspoon (optional, for tang)
- Honey – 1 to 2 teaspoons (to balance acidity)
- Cucumber – 1 medium, diced
- Cherry or grape tomatoes – 1 to 1 1/2 cups, halved
- Red onion – 1/4 small, finely diced
- Bell pepper – 1 small (any color), diced
- Kalamata olives – 1/3 cup, pitted and sliced
- Feta cheese – 1/2 cup, crumbled
- Fresh herbs – 1/2 cup total, chopped (dill, parsley, mint, or a mix)
- Baby spinach or arugula – 2 cups, roughly chopped (optional)
- Salt and black pepper – to taste
Instructions
- Rinse and cook the quinoa. Rinse 1 cup of quinoa under cold water for 30 seconds to remove bitterness. Add to a pot with 2 cups of water and a pinch of salt, bring to a boil, then cover and simmer for 15 minutes. Remove from heat, keep covered for 5 minutes, then fluff and let cool.
- Prep the vegetables. Dice the cucumber, bell pepper, and red onion.
Halve the tomatoes. Slice the olives. Roughly chop the spinach or arugula if using.
Keep everything bite-sized for easy eating.
- Make the creamy dressing. In a bowl, whisk together Greek yogurt, olive oil, lemon zest and juice, garlic, Dijon, and honey. Season generously with salt and pepper. Taste and adjust—add a splash more lemon for brightness or a pinch more honey if it’s too sharp.
- Mix the base. In a large bowl, combine the cooled quinoa with the cucumbers, tomatoes, bell pepper, red onion, and olives.
Toss gently to distribute.
- Add dressing and herbs. Pour about two-thirds of the dressing over the salad and fold to coat. Add the chopped herbs and crumbled feta, then toss again. If it looks dry, add more dressing a little at a time.
- Finish and chill (optional). Taste and adjust salt and pepper.
For best flavor, chill for 20–30 minutes to let everything mingle. Fold in the greens just before serving so they stay crisp.
- Serve. Spoon into bowls and top with a sprinkle of extra herbs, a drizzle of olive oil, or a few more feta crumbles.
Keeping It Fresh
This salad keeps well for 3 to 4 days in the fridge in a sealed container. If you plan to stretch it, store the greens and dressing separately and mix them in right before eating.
That keeps the texture perky and prevents soggy leaves.
If the salad tightens up after chilling, stir in a spoonful of yogurt or a splash of olive oil and lemon juice to loosen it. Avoid freezing—it changes the texture of the yogurt and vegetables.
Health Benefits
- Protein-rich: Greek yogurt and quinoa together provide complete protein, supporting muscle repair and steady energy.
- Gut-friendly: Live cultures in yogurt may support digestive health, especially when paired with fiber-rich veggies.
- Heart-smart fats: Olive oil and olives offer monounsaturated fats, which are linked to cardiovascular benefits.
- Micronutrient boost: Herbs, tomatoes, and peppers deliver vitamins C, K, and antioxidants that support immunity and skin health.
- Balanced macros: A mix of complex carbs, lean protein, and healthy fats helps keep you full and satisfied.
Common Mistakes to Avoid
- Not cooling the quinoa: Warm quinoa will melt the yogurt and make the salad watery. Let it cool to room temp first.
- Skipping the rinse: Unrinsed quinoa can taste bitter due to saponins.
A quick rinse makes a huge difference.
- Over-salting early: Feta and olives are salty. Season the dressing lightly, then adjust after mixing.
- Adding greens too soon: Stir in spinach or arugula just before serving to keep them crisp.
- Overworking the salad: Gentle folds keep the vegetables intact and the quinoa fluffy.
Alternatives
- Dairy-free: Use a thick, unsweetened plant-based yogurt (coconut or almond) and add a squeeze of lemon and an extra teaspoon of Dijon to boost tang. Swap feta for dairy-free feta or toasted almonds.
- Grain swap: Try farro, couscous, or brown rice if you’re out of quinoa.
Adjust cooking times accordingly.
- Protein add-ins: Add grilled chicken, chickpeas, shrimp, or baked tofu for extra protein. Keep the chunks small so the salad stays cohesive.
- Herb variations: Dill adds a classic Mediterranean note, mint gives a cool lift, and parsley brightens everything. Use what you love.
- Extra crunch: Toss in toasted pine nuts, pumpkin seeds, or chopped pistachios for texture.
- More veggies: Add radishes, roasted zucchini, or chopped artichoke hearts for variety.
FAQ
Can I make the dressing ahead of time?
Yes.
The yogurt dressing keeps in the fridge for up to 5 days in a sealed jar. Give it a stir before using, and thin with a splash of water or lemon juice if needed.
Is this good for meal prep?
Absolutely. Cook the quinoa, chop the sturdy veggies, and store the dressing separately.
Combine the salad up to 24 hours in advance, then add greens just before serving.
What type of Greek yogurt works best?
Plain full-fat or 2% Greek yogurt gives the creamiest texture and best flavor. Nonfat works, but you may want to add a bit more olive oil for body.
How do I keep the cucumbers from watering down the salad?
Use firm cucumbers, dice them, and pat them dry with a paper towel. If they’re very seedy, scrape out some seeds before chopping.
Can I make it without garlic?
Yes.
Leave it out or use a pinch of garlic powder for a softer flavor. You can also add more lemon zest or Dijon to boost the savory notes.
What if I don’t like olives?
Skip them and add capers for briny bite, or use toasted nuts for texture. The salad is very forgiving.
How can I make it spicier?
Add a pinch of crushed red pepper flakes to the dressing, or toss in diced jalapeño.
Harissa paste also works for a warm, smoky kick.
Is it gluten-free?
Yes. Quinoa is naturally gluten-free, and the remaining ingredients are typically gluten-free. If you’re sensitive, double-check labels on Dijon and feta.
In Conclusion
This Creamy Greek Yogurt & Quinoa Salad is fresh, hearty, and smartly balanced.
It delivers a satisfying mix of textures, a bright lemony tang, and a creamy finish without weighing you down. Keep it as-is for a quick lunch, or dress it up with protein and extra veggies for dinner. Once you make it, you’ll want a batch ready in the fridge all week long.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
