Mediterranean Quinoa Salad (Puff-N-Med Quinoa Salad)

This salad is packed with fresh vegetables, protein-rich protein puffs, quinoa, and Mediterranean flavors, making it a satisfying and flavorful meal on its own or as a side dish.



For the Salad:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 1 serving of any savory Shrewd Food Protein Puffs 

For the Dressing:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 garlic clove, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Optional Additions:

  • Extra Protein Puffs or Protein Croutons, Grilled chicken, chickpeas, or roasted shrimp for extra protein
  • Artichoke hearts, sun-dried tomatoes, or roasted red peppers for added Mediterranean flair


  • Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse it thoroughly under cold water.
  • Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Once done, fluff the quinoa with a fork and let it cool to room temperature.
  • Prepare the dressing: In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, dried oregano, salt, and pepper to create the Mediterranean-inspired dressing.
  • Assemble the salad: In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, crumbled Protein Puffs, crumbled feta cheese, chopped parsley, and fresh mint.
  • Add the dressing: Pour the dressing over the salad and toss gently until all the ingredients are well coated.
  • Adjust seasoning: Taste the salad and adjust the salt and pepper according to your preference.
  • Optional: If desired, you can add some extra protein croutons, grilled chicken, chickpeas, or roasted shrimp for an additional protein boost, or any of the optional Mediterranean ingredients listed.
  • Chill and serve: Cover the bowl and refrigerate the Mediterranean Quinoa Salad for at least 30 minutes to allow the flavors to meld. Serve chilled and enjoy!

This Mediterranean Quinoa Salad is not only a visually appealing dish but also a well-balanced meal with a variety of flavors and textures. It's an excellent choice for lunch or dinner and a great option for meal prepping as well. Enjoy!

Calories per Serving: Approximately 400-450 calories

Macronutrient Breakdown (Approximate per Serving):

Protein: Around 24-27 grams
Carbohydrates: Approximately 40-45 grams
Dietary Fiber: Around 7-9 grams
Fat: Approximately 24-28 grams