This High Protein Quinoa Salad Bowl is the kind of meal you look forward to eating. It’s hearty, colorful, and packed with flavor, but still light and fresh. With quinoa, chickpeas, crunchy veggies, and a creamy tahini-lemon dressing, it hits that perfect balance of satisfying and nutritious.

It’s great for lunch, dinner, or meal prep, and it holds up well in the fridge. If you want something that fills you up without weighing you down, this bowl is a winner.

Why This Recipe Works

This salad brings together a strong mix of plant-based protein from quinoa and chickpeas, with optional add-ins like tofu or chicken if you want even more. The textures really shine: fluffy quinoa, crisp cucumbers, juicy tomatoes, and creamy avocado.

The dressing ties everything together with bright lemon, nutty tahini, and a hint of garlic.

It’s also customizable. You can swap ingredients based on what you have, and it’s forgiving with measurements. Best of all, it’s simple to make and perfect for prepping ahead.

Cooking process of high protein quinoa salad bowl

What You’ll Need

1 cup uncooked quinoa (rinsed)
2 cups water or low-sodium vegetable broth (for cooking quinoa)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 red bell pepper, diced
1/4 red onion, thinly sliced
1 avocado, diced (optional but recommended)
2 cups baby spinach or mixed greens, roughly chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro or mint, chopped (optional)
1/3 cup feta cheese, crumbled (optional; skip for vegan)
2 tablespoons pumpkin seeds or sliced almonds (for crunch)

For the Tahini-Lemon Dressing:

3 tablespoons tahini
2 tablespoons extra-virgin olive oil
1 large lemon, juiced (about 3 tablespoons)
1 tablespoon maple syrup or honey
1 small garlic clove, grated or minced
2–4 tablespoons water (to thin)
1/2 teaspoon ground cumin (optional)
Salt and black pepper, to taste

Optional protein boosters: 1 cup roasted tofu, grilled chicken, or hard-boiled eggs.

How To Make My High Protein Quinoa Salad

Cook the quinoa. Rinse quinoa under cold water.
Add to a pot with water or broth and a pinch of salt. Bring to a boil, then cover and simmer for 14–16 minutes until the liquid is absorbed. Turn off heat, let it sit covered for 5 minutes, then fluff with a fork.
Prep the vegetables. While quinoa cooks, chop cucumbers, tomatoes, bell pepper, onion, avocado, and greens.
Drain and rinse chickpeas. Chop herbs.
Make the dressing. In a bowl, whisk tahini, olive oil, lemon juice, maple syrup, garlic, and cumin. Add water a little at a time until it’s creamy and pourable.
Season with salt and pepper.
Assemble the bowl. In a large bowl, combine warm quinoa, chickpeas, spinach, tomatoes, cucumber, bell pepper, and red onion. Add parsley (and cilantro or mint if using).
Dress and toss. Pour about two-thirds of the dressing over the salad and toss gently to coat. Add more dressing to taste.
Add toppings. Fold in avocado, sprinkle with feta (if using), and finish with pumpkin seeds or almonds for crunch.
Adjust and serve. Taste and add more salt, pepper, or lemon as needed.
Serve warm, at room temperature, or chilled.

Tasty top view of high protein quinoa salad bowl

Storage Instructions

Refrigeration: Store the salad (without avocado) in an airtight container for up to 4 days. Add avocado just before serving to prevent browning.
Dressing: Keep extra dressing in a jar in the fridge for up to 1 week. Stir or shake; add a splash of water if it thickens.
Meal prep: Portion the salad into containers and pack the dressing separately to keep textures crisp.
Add seeds and avocado day-of.
Freezing: Not recommended for assembled salad. Cooked quinoa alone can be frozen for up to 2 months.

Benefits of This Recipe

High in protein: Quinoa plus chickpeas deliver complete and complementary proteins. Add tofu, chicken, or eggs if you want even more.
Balanced nutrition: Carbs from quinoa, fiber from vegetables, healthy fats from tahini and avocado, and micronutrients from herbs.
Great for meal prep: Holds up well, especially if you keep the dressing separate until serving.
Gluten-free and easily dairy-free: Naturally gluten-free.
Skip the feta for a vegan version.
Flavor-packed: Bright lemon, creamy tahini, fresh herbs, and a touch of sweetness keep it interesting.

Common Mistakes to Avoid

Skipping the rinse on quinoa: Unrinsed quinoa can taste bitter. Rinse well to remove the natural coating.
Overcooking quinoa: Mushy quinoa makes the salad heavy. Follow timing, then fluff and rest.
Overdressing early: If you’re meal prepping, keep some dressing for just before serving to maintain crunch.
Forgetting to season: Taste for salt, pepper, and lemon at the end.
A small squeeze of lemon can brighten the whole bowl.
Adding avocado too soon: It browns. Add right before eating.

Variations You Can Try

Mediterranean: Add olives, artichoke hearts, and extra feta. Use oregano in the dressing.
Southwest: Add corn, black beans, cilantro, and a pinch of chili powder.
Swap lemon for lime.
Roasted veggie: Toss in roasted sweet potato, zucchini, or cauliflower for warmth and extra fiber.
Extra protein: Top with grilled chicken, baked tofu, salmon, or a jammy egg.
Nutty crunch: Use toasted pistachios, walnuts, or sunflower seeds.
Herb-forward: Double the parsley and add dill for a bright, green flavor.

FAQ’s For High Protein Quinoa Salad

Can I use a different grain instead of quinoa?

Yes. Farro, brown rice, couscous, or bulgur all work. If you need it gluten-free, stick with rice or millet.

Cooking times will vary, so follow package directions.

How do I make this salad higher in protein?

Add 1–2 cups of a protein booster: roasted tofu, grilled chicken, shrimp, or hard-boiled eggs. You can also stir in hemp seeds or edamame.

What can I use instead of tahini?

Use almond butter, cashew butter, or plain Greek yogurt for a creamy dressing. If using yogurt, thin with water and add a little olive oil for body.

Is this good for meal prep?

Absolutely.

Store components separately or dress lightly and keep extra dressing on the side. Add avocado and crunchy toppings right before eating.

Can I make the dressing without oil?

Yes. Increase tahini slightly and thin with water and lemon juice until creamy.

Season well so it doesn’t taste flat.

What if I don’t like raw onions?

Soak sliced onions in cold water for 10 minutes to mellow their bite, or skip them and add extra herbs or scallions.

How can I make it kid-friendly?

Chop veggies smaller, use a milder dressing (less garlic), and serve components separately so kids can build their own bowl.

Final Thoughts

This High Protein Quinoa Salad Bowl is simple, flexible, and genuinely satisfying. It’s a go-to recipe for busy days, weekly meal prep, or a fresh dinner that doesn’t feel fussy. Keep the base the same, switch up the add-ins, and you’ll never get bored.

Make it once, and it’ll quickly become part of your regular rotation.