Healthy Tabbouleh Quinoa Salad

Get ready for a protein-packed twist on a Mediterranean classic! This vibrant Quinoa Tabbouleh salad is healthy, refreshing, and low in calories—making it the perfect warm-weather side dish and a great addition to any meal.

A bowl of quinoa tabbouleh on a table next to a bowl of quinoa and a blue and white tea towel.

Grab a spoonful of this wholesome twist on a Mediterranean quinoa salad! This cool and refreshing quinoa tabbouleh salad is the perfect dish for summer, especially when the heat turns up. Serve it as an appetizer, side dish, or pair it with protein for an easy, complete meal. However you choose to enjoy it, this salad always delivers a fresh and nutritious boost!

Looking for more Mediterranean-inspired salads? Try the best chickpeas salad recipe, best Italian salad recipe, and the best vegetarian pasta salad next!!

Why You’ll Love This Recipe

Easy to Make on Repeat: Ready in just a few simple steps with many variations, this quinoa tabbouleh recipe is quick to prepare, perfect for meal prep and delicious to enjoy as a go-to salad dish with any meal.
Nutrient-Rich and Light: As discussed in my free nutrition class, it’s not just about calories—it’s about the nutrient density of the food, especially for women over 35. This recipe is packed with nutrient-dense ingredients delivering high protein and fiber.
A Healthy Spin on a Classic: Tabbouleh (or Tabouli) is a fresh Mediterranean salad packed with chopped cucumbers, tomatoes, onions, and lots of parsley and mint. This version swaps traditional bulgur for quinoa, making it a gluten-free, lighter take that’s still hearty and satisfying.

Ingredients

Quinoa: A nutritious and flavorful base that replaces traditional bulgur wheat. You can also substitute with brown rice, bulgur (note: not gluten-free), or lentils. For a low-carb, keto, or Paleo version, try broccoli rice or this easy cauliflower rice recipe.
Veggies: Grape tomatoes provide a sweet, juicy taste, light texture, and bright color. English cucumber adds crispness and a subtle sweetness, but you can swap it for zucchini or eggplant. Red onion contributes color and a milder, sweeter flavor than other onion substitutes, like white onion or scallions.
Herbs: Parsley is the key herb in this salad, adding flavor, color, and texture. If you’re not a fan of parsley, you can substitute with a leafy green like kale, red chard, watercress, collard greens, spinach, or cabbage—just be sure to chop them finely. Mint adds a fragrant aroma, but it can be omitted if needed.
Oil and Vinegar: Extra Virgin Olive Oil provides an irreplaceable rich, healthy fat that gives the quinoa tabbouleh salad dressing smoothness and flavor. Red wine vinegar is essential to the salad’s tangy flavor, but you can substitute with champagne vinegar or white vinegar—though the taste will differ.
Lemon and Oregano: Lemon juice brightens up the salad, balances the richness of the oil, and acts as a preservative. Oregano adds a unique flavor that really ties the dish together—though you can omit it, doing so will make the salad lose much of its signature flavor. The oregano is key!

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations

More Mediterranean Flair: Sprinkle in extra toppings like olives, artichokes, your favorite nut mix, or feta cheese for even more Mediterranean flavor and texture.
Add a Protein Boost: Turn this salad into a complete meal by adding grilled chicken, shrimp, or tofu for an extra protein boost. You can even flake up some leftover sheet pan cod or baked halibut on top of the salad. This makes it a more filling tabbouleh with quinoa salad for lunch or dinner.
Make it Fruity: Mix in pomegranate seeds, raisins, dried cranberries, or even berries for a touch of sweetness and freshness.

How To Make Quinoa Tabbouleh Salad

Making this refreshing quinoa tabbouleh salad recipe is quick and simple! Begin by making the base according to the package instructions, fluff, and set aside. Then, grab a large mixing bowl, gather your other ingredients, and follow these 3 easy steps:

A bowl of tabbouleh salad with quinoa on a table with chopped vegetables on a cutting board to the side.

Step 1: Add the Veggies. Chop the veggies, add them to the large mixing bowl, and set aside while you make the dressing.
Step 2: Mix the Dressing. In another bowl, whisk together the garlic, vinegar, oil, lemon, and oregano until well combined.
Step 3: Finish, Chill and Serve. Add the quinoa to the veggies, toss in the dressing, chill for 20 minutes, and serve! Pair it with a tasty carb to soak up all the Mediterranean flavors with this Greek yogurt bagel recipe or zucchini biscuits.

Expert Tips

Let it Cool: After cooking the quinoa, allow it to cool before mixing with the raw veggies. This helps prevent the tabbouleh quinoa salad from getting soggy and ensures the ingredients stay fresh.
Chop Finely: Tabbouleh traditionally uses finely chopped vegetables. Take your time to chop the tomatoes, onions, and cucumbers evenly, which ensures a uniform texture and makes mixing easier.
Roll the Lemon: Before cutting and squeezing the lemon, roll it on the countertop or cutting board to break down the citrus. This makes it easier to squeeze and helps you get more juice.
Storing: This delicious dish will keep in the refrigerator for up to 7 days in an airtight container. I don’t recommend freezing it, as the vegetables will become soggy.

Serving Suggestions

This tabbouleh salad makes a perfect appetizer at a gathering, a simple yet filling side, or even a light main dish. Here are some ideas to round out your meal:

Create a balanced spread with cauliflower bread, pumpkin hummus without beans, and zucchini meatballs for a well-rounded meal.
Keep the protein going with desserts made from chickpeas and quinoa, such as these fudgy chocolate quinoa brownies, chickpea cookie dough or this cookie pizza recipe.

Quinoa Tabbouleh Salad FAQs

Can I make this quinoa tabbouleh salad recipe ahead of time?

Yes, this quinoa tabbouleh is perfect for meal prep! You can make it ahead of time and store it in the fridge for up to 7 days. It often tastes better after the flavors have had time to meld together. Just be sure to keep the dressing separate if you’re prepping it earlier in the week, and add it just before serving to keep the veggies crisp.

Why is my quinoa too mushy?

Mushy quinoa can happen if it’s overcooked or if there’s too much water. To avoid this, make sure to follow the proper quinoa-to-water ratio on the packaging. Also, once it’s done cooking, let the quinoa sit covered for 5 minutes, then fluff with a fork to separate the grains. This will help achieve a light, fluffy texture.