quinoa salad with feta olives bento box close up

Healthy bento box

quinoa salad with feta and olives bento

By:

WordofMany

Published:

07 Jul 2025
Ever had those days where you're staring blankly into the fridge, desperately seeking inspiration for something healthy and satisfying? I know I have! That's how this Quinoa Salad with Feta & Olives Bento recipe was born. It’s a vibrant, flavorful dish that's perfect for meal prepping, packing lunches, or enjoying as a light dinner. One of my friends told me it was a game changer for her busy work week and is now a regular on her lunch roster. This salad is a nutritional powerhouse packed with protein, healthy fats, and plenty of vitamins. It's also endlessly customizable, so feel free to swap out ingredients based on what you have on hand. For example, I've seen many different types of quinoa salads on TikTok and it makes me want to try them all!
overhead shot of quinoa salad with feta and olives in a bento box with compartments filled with fruit and nuts
The combination of nutty quinoa, salty feta, briny olives, and crisp vegetables creates a symphony of flavors and textures that will leave you feeling satisfied and energized. Plus, it's incredibly easy to make and requires minimal cooking. It’s perfect for those of us who love good food but don't always have a ton of time to spend in the kitchen. You can even get the kids involved! My nephew loves helping me measure out the ingredients and toss everything together. Don’t be scared to make small errors in your measuring because perfection isnt always the goal; the goal is to eat good food.
close-up shot of quinoa salad with feta olives and cherry tomatoes garnished with fresh parsley

Required Equipments

  • Large Bowl
  • Whisk
  • Measuring Cups
  • Cutting Board
  • Knife

Quinoa Salad with Feta and Olives Bento: Frequently Asked Questions

Quinoa Salad with Feta and Olives Bento

This Quinoa Salad with Feta & Olives is a delicious and nutritious recipe perfect for bento boxes, meal prep, or a light lunch. It's packed with protein, healthy fats, and vibrant Mediterranean flavors for a complete and satisfying meal.

⏳ Yield & Time

Yield: 4 servings

Preparation Time: 10 minutes

Cook Time: 15 minutes

Total Time:

🍽 Ingredients

📖 Instructions

  1. Rinse the Quinoa: Place the quinoa in a fine-mesh sieve and rinse it thoroughly under cold water for about 2 minutes. This step removes the saponin, which can make the quinoa taste bitter. Trust me, don't skip this!
  2. Cook the Quinoa: Add the rinsed quinoa to a medium saucepan along with the vegetable broth (or water) and a pinch of salt. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy.
  3. Fluff and Cool: Remove the saucepan from the heat and let the quinoa sit, covered, for 5 minutes. Then, fluff it with a fork and spread it out on a baking sheet to cool completely. Speed this up by putting it in the fridge for about 15-20 minutes. This step is crucial, because warm quinoa will wilt your greens!
  4. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined. Taste and adjust seasonings as needed. Some like it more lemony, others more salty – it's all about what you fancy.
  5. Chop the Vegetables: While the quinoa is cooking and cooling, chop the cucumber, tomatoes, and red onion into bite-sized pieces. I like to dice the red onion finely to avoid overpowering the other flavors.
  6. Combine Ingredients: In a large bowl, combine the cooled quinoa, chopped cucumber, tomatoes, red onion, Kalamata olives, and crumbled feta cheese.
  7. Dress the Salad: Pour the prepared dressing over the quinoa mixture and gently toss to coat everything evenly. Be careful not to over-dress it; you want the flavors to complement each other, not drown each other out.
  8. Chill (Optional): For the best flavor, cover the bowl and refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together beautifully. If you're in a rush, you can skip this step, but I highly recommend it!
  9. Garnish and Serve: Before serving, garnish the salad with fresh parsley (or mint!) and a drizzle of extra virgin olive oil. This adds a pop of color and freshness.
  10. Packing for Bento (Optional): If you're preparing this salad for a bento box, portion it out into your container. Add a small container of extra dressing on the side in case you want to freshen it up later. Add other elements to your bento such as fresh fruit like apple or grapes and maybe a small sandwhich.

📝 Notes

  • For a vegan version, substitute the feta with a vegan feta alternative.
  • Add a handful of toasted pine nuts or chopped almonds for extra crunch.
  • Feel free to add other vegetables such as bell peppers, zucchini, or avocado.

🍎 Nutrition

Calories: 350 kcal

Protein: 12 g

Fat: 22 g

Carbohydrates: 30 g

Fiber: 4 g

Calcium: 150 mg

"Simplicity is the soul of efficiency." - Austin Freeman

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