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Fresh Caprese Quinoa Salad (15g Protein!)


This caprese quinoa salad is my go-to no-cook lunch all summer long — quinoa, cherry tomatoes, fresh mozzarella, and basil come together for a salad that’s as easy to throw together as it is to meal prep. It’s packed with 15 grams of protein per serving, so it’s just as satisfying as a main dish as it is a potluck side. I’ve made this quinoa salad recipe on repeat for years, and the tricks below are exactly how I keep it from turning watery or bland by day two.

Glass bowl filled with quinoa, cherry tomatoes, mozzarella balls, fresh basil, and balsamic drizzle, with two serving spoons.

❤️ Why You’ll Love This Caprese Quinoa Salad

  • High protein, no cooking required: This salad packs 15 grams of protein per serving from quinoa and mozzarella, so it’s a genuinely macro-friendly lunch, not just a pretty side dish. If you love recipes like this, check out my high-protein recipes for more ideas.
  • Ready in 30 minutes, mostly hands-off: The quinoa needs time to cool, but my actual hands-on time here is under 10 minutes.
  • Better the next day: Unlike lettuce-based salads, this one actually holds up for meal prep — with one small caveat I’ll cover in the storage section below.
  • Endlessly adaptable: Swap in chickpeas, grilled chicken, or a pesto twist depending on what you’re craving — I break down all my favorite variations below.

Ingredient Notes

This caprese quinoa salad only needs a handful of simple ingredients, but a few small choices make a big difference in the final texture and flavor.

  • Quinoa: Any color works here — white, red, or tricolor. Rinse it before cooking to remove its natural bitter coating (called saponin) — this is the #1 fix if your quinoa has ever tasted “off.”
  • Cherry or grape tomatoes: Use whatever’s ripest at the store. Halve them so every bite gets a hit of juice.
  • Fresh mozzarella: Ciliegine (the bite-sized balls) or a block cut into cubes both work great — avoid shredded, low-moisture mozzarella, since it won’t give you the same creamy bite.
  • Basil: Fresh only — dried basil won’t deliver that classic caprese flavor. Chiffonade it (thin ribbons) right before serving so it doesn’t bruise.
  • Balsamic and olive oil: Keep the dressing simple here, or make a bigger batch to keep on hand with my BEST Balsamic Vinaigrette Dressing.

The Secret to Fluffy (Not Mushy) Quinoa

Mushy or bitter quinoa is the number one thing that ruins a good quinoa salad, and it’s almost always avoidable. Here’s what actually matters:

  • Rinse first: Quinoa’s natural coating (saponins) is what makes uncooked quinoa taste bitter or soapy. A quick rinse under cold water before cooking fixes this every time.
  • Simmer, don’t boil: Once the water comes to a boil, drop it down to a bare simmer. A rolling boil the whole time blows out the grains and leaves you with mushy quinoa.
  • Cool it fully before mixing: This is the step most recipes skip. Spread the cooked quinoa out and let it cool in the fridge for 20–30 minutes before adding the other ingredients — warm quinoa wilts the basil and makes the tomatoes weep faster, which is how you end up with a watery salad.

My favorite trick after years of making this salad: cook a double batch of quinoa on Sunday specifically for this recipe. It’s one of the few grain salads that actually gets better with a day in the fridge, so having quinoa already cooked and cooled makes it a five-minute assembly job later in the week. If you want the full technique breakdown — stovetop ratios, water-to-quinoa amounts, and doneness cues — I have a whole guide on how to cook perfect quinoa.

Variations

However you build your quinoa caprese salad, the base technique stays the same — it’s just the mix-ins that change. Here are my favorite ways to switch it up:

  • Extra protein: Stir in a can of drained chickpeas (about +7g protein per 1/2 cup) or leftover shredded or grilled chicken for a heartier lunch. My juicy grilled chicken is my go-to pairing here.
  • Burrata upgrade: Swap the mozzarella balls for torn burrata for a richer, creamier bite — this is my favorite version for a dinner party. It’s basically an upgraded take on my bursting cherry tomatoes and burrata appetizer.
  • Pesto twist: Stir 2–3 tablespoons of basil pesto into the dressing instead of, or alongside, the fresh basil for a more herbaceous version.
  • Dairy-free: Skip the mozzarella and double the tomatoes, or use a plant-based mozzarella alternative in its place.

If you’re tracking macros, it’s worth noting approximately how much protein each add-in brings — that way you can build the version that actually fits your day.

Serving Suggestions

I make this caprese quinoa salad both ways depending on what I need it for:

  • As a side dish: It’s perfect for BBQs and potlucks alongside a simple grilled protein.
  • As a main: Double the portion or stir in a protein for a full lunch or a light dinner.

Since this is served cold, it’s an easy make-ahead pick for picnics and packed lunches all week. If you love a good cold quinoa salad, you’ll also want to try my Green Goddess Pasta Salad next.

Storage & Make-Ahead

  • Store leftovers in an airtight container in the fridge for 3–4 days.
  • Make-ahead tip: If you’re prepping more than a few hours ahead, hold back the basil and stir it in just before serving — it bruises and blackens fast once it’s cut.
  • Tomatoes release liquid as the salad sits, so give it a quick toss and taste for seasoning before serving leftovers, since the dressing tends to settle at the bottom.
  • This salad isn’t freezer-friendly — the tomatoes and mozzarella won’t hold their texture once thawed.

Troubleshooting

  • My salad turned watery: This happens when the tomatoes are salted too far ahead, or the quinoa wasn’t cooled and drained before mixing. Salt just before serving, and make sure your quinoa is fully cooled and fluffed — not clumpy or warm — before you toss everything together.
  • My quinoa tastes bitter or soapy: You skipped rinsing. Quinoa’s natural coating (saponin) needs a quick rinse under cold water before cooking.
  • My basil turned black: Basil oxidizes fast once it’s cut. Chiffonade it right before serving instead of prepping it ahead of time.
A glass bowl filled with quinoa, halved cherry tomatoes, mozzarella balls, and chopped basil, with two spoons inside.A glass bowl filled with quinoa, halved cherry tomatoes, mozzarella balls, and chopped basil, with two spoons inside.

FAQs

Why is it called a caprese salad?

Classic caprese salad — tomatoes, mozzarella, and basil — is believed to have originated on the Italian island of Capri, which is where the name comes from. This quinoa version borrows those same fresh, simple flavors and adds quinoa for protein and texture, turning a classic side into a heartier, more filling salad.

Can I meal prep this caprese quinoa salad?

Yes — it’s one of the few salads that actually holds up well for meal prep. Store it in an airtight container in the fridge for 3–4 days. For the best texture, hold back the fresh basil and add it just before eating, since it bruises and blackens once cut and left to sit.

How do I keep my quinoa salad from getting watery?

Watery salad usually comes from two things: tomatoes salted too early (which draws out their liquid) or quinoa that wasn’t fully cooled and drained before mixing. Salt right before serving and make sure your quinoa is completely cool and fluffy — not warm or clumpy — before you toss everything together.

Can I make this vegan?

Yes — skip the mozzarella and lean into the quinoa, tomatoes, and basil, or swap in a plant-based mozzarella alternative. Adding a can of drained chickpeas is a great way to keep the protein count up once the cheese is gone.

What can I add for more protein?

Stir in a can of drained chickpeas, leftover shredded or grilled chicken, or white beans. Each one adds roughly 6–8g of extra protein per serving, so you can build the version that fits your day.

How long does caprese quinoa salad last in the fridge?

It keeps well for 3–4 days in an airtight container. The flavor actually improves after a few hours as the dressing soaks in — just add the basil fresh right before serving so it doesn’t blacken.

  • Rinse and cook the quinoa: In a fine-mesh strainer, rinse 2/3 cup quinoa under cold water to remove its natural bitter coating. In a medium saucepan, bring the quinoa and 1⅓ cups water to a rolling boil over high heat. Reduce heat to low, cover, and simmer for 12–15 minutes, until all the water is absorbed and the quinoa is tender with a slight bite.

  • Cool the quinoa: Fluff with a fork, then spread onto a plate or shallow bowl and refrigerate, uncovered, for at least 30–60 minutes until fully cool — this keeps the basil from wilting and the tomatoes from weeping once mixed in.

  • Prep the mix-ins: While the quinoa cools, halve 1.5 cups cherry tomatoes and 8 oz fresh mozzarella balls, and roughly chop or chiffonade ½ cup fresh basil.

  • Make the dressing and toss: In a large bowl, whisk 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, salt, and pepper. Add the cooled quinoa, tomatoes, mozzarella, and basil, and toss until everything is evenly coated. Taste and adjust salt and pepper.

  • Serve: Enjoy immediately, or store in an airtight container in the fridge for up to 3–4 days (add basil just before serving if making ahead).

Store leftovers in an airtight container in the fridge for 3–4 days. If prepping more than a few hours ahead, hold back the basil and stir it in just before serving — it bruises and blackens fast once cut. Give the salad a quick toss and taste for seasoning before serving leftovers, since the dressing settles at the bottom. Not freezer-friendly, as the tomatoes and mozzarella won’t hold their texture.

Calories: 326 kcal, Protein: 15 g, Fat: 22 g, Fiber: 3 g, Sugar: 16 g

Nutrition information is automatically calculated, so should only be used as an approximation.



Why One Meal A Day is the Easiest Way to Cut Calories and Lose Weight

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Fitness Trainer Al Kavadlo explains why following a One Meal A Day intermittent fasting diet works to help him restrict calories, burn fat and stay lean

Get Al’s free fat burning guide here: https://www.fortifytraining.com/get-shredded-free

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The Benefits and Risks of Hair Loss Drugs

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What are the pros and cons of Propecia and Rogaine for hair loss?

“Any consumer looking on the Internet for a treatment for hair loss is exposed to a multitude of remedies.” However, we only have good evidence for efficacy for drugs approved by the U.S. Food and Drug Administration: finasteride (sold as Propecia) and minoxidil (sold as Rogaine). It’s considered a myth that all the patented hair-loss supplements on the market will increase hair growth. And they may actually be more expensive, with over-the-counter supplement regimens costing up to more than $1,000 a year, whereas the drugs may cost between $100 and $300 annually. The drugs can help but can cause side effects. Propecia can diminish libido and cause sexual dysfunction, while the topical minoxidil can cause itching.

Below and at 1:12 in my video Pills for Hair Growth, you can see a list of some of the more common side effects of these FDA-approved drugs.

To understand why there are so many hormonal side effects for Propecia, like impotence, testicular pain, and breast enlargement, it’s important to understand how the drug works.

Androgens, male hormones like testosterone, are the principal drivers of hair growth in both men and women. We know this from studies half a century ago that show that castration of men stopped their hair loss. Why exactly were they being castrated? It was due to eugenics laws in the United States, when “mentally handicapped people” were castrated or forced to undergo tubal ligations against their will “to prohibit contribution to the genepool.” So-called “retarded persons were routinely sterilized without their consent or knowledge,” and the United States was the first country to introduce eugenic laws, which were later upheld by the U.S. Supreme Court. In the 1930s, a vocal proponent complained: “The Germans are beating us at our own game.”

Back to hair loss. Testosterone is the primary androgen circulating in the blood and can be converted to dihydrotestosterone, which is even more powerful, by an enzyme called 5-alpha reductase, shown below and at 2:28 in my video.

That’s the enzyme that is blocked by Propecia, so it inhibits the souping up of testosterone. That’s why women are not supposed to take it since it could feminize male fetuses; whereas for men, it has sexual side effects like erectile dysfunction, which can affect them for years. It’s something the drug companies had to disclose for the last decade: a “difficulty in achieving an erection that continues after stopping the medication,” a side effect that may even be permanent. Up to 20% of study participants reported “persistent sexual dysfunction” for six or more years after stopping the drug, suggesting the possibility that it may be permanent.

It’s possible that the drug may structurally change the part of your brain responsible for sexual function. Indeed, though blood levels of hormones in users with persistent effects appear normal, analysis of the cerebrospinal fluid surrounding the brain, obtained via spinal tap, shows that neurosteroid levels do appear to end up being altered. So, “it is recommended that prescribers of finasteride, as well as potential users, be aware of the potential serious long-term risks of a medication used for a cosmetic purpose.”

To date, no new interventions are used routinely in treating male or female pattern baldness. Given the side effects of the current drug options, “there is a need for alternative treatments.” So, what about food? Could what we eat help combat hair loss? That’s exactly what we’re going to explore next.

Doctor’s Note

This is the second in a three-part series on hair loss and growth. Do Hair Growth Supplements Work? is the first video, in case you missed it.

Antidepressants like Prozac can also cause sexual dysfunction, but there is something that may help. See Best Food for Antidepressant-Induced Sexual Dysfunction.



my 1 year weight loss transformation

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follow the workouts I created to help you do the same: @growwithjo

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Simple Keto Lunches

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Lunches delivered direct to your door! Dip your snacks in the dressing provided, or cut it up as a salad. Either way, this Pruvit Snack Box has everything you need to fuel your healthy lifestyle!
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Vegetable Children’s Song – Catch the Vegetables Song | healthy habits & eating | Hooray Kids Songs

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Vegetables are so tasty, but why do they keep running away? They just keep moving and suddenly disappear or hide … So be quick: catch the vegetables and have a bite! This funny vegetable kids song is great fun for families worldwide – and of course it’s great for learning English, too!

For more funny videos and nursery rhymes, please subscribe to out Hooray kids songs channel here: http://bit.ly/HoorayKidsYT

#HoorayKidsSongs #NurseryRhymes #healthyhabits #vegetablesong

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Green Goddess Chicken Chickpea Salad

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This no-cook Green Goddess Chicken Chickpea Salad is high in protein and fiber, packed with crunchy vegetables, and perfect for meal prep.

Green Goddess Chicken Chickpea Salad

High Protein Chicken Chickpea Salad

I love having a cold lunch ready to grab from the fridge, especially one that doesn’t require any cooking or reheating. This Green Goddess Chicken Chickpea Salad is an easy high-protein, high-fiber lunch for meal prep, with hearty vegetables that stay crisp all week. I use cooked chicken for convenience, then toss everything with chickpeas and a creamy, herby green goddess dressing. It’s fresh, crunchy, filling, and so easy to make ahead.

Why This Green Goddess Salad Recipe Works

Gina @ Skinnytaste.com

This green goddess salad is my new meal prep favorite. Shredded chicken, marinated chickpeas and red onions over a crunchy veggie slaw are tossed with a healthy green goddess dressing made with lots of fresh herbs. It’s so good with a mix of textures and flavors. And if you love this high-protein salad, don’t miss my Green Goddess Caesar Salad with Chicken.

  • Hearty enough for meal prep: Since this salad uses a slaw mix instead of lettuce, it holds up well for days.
  • Nutritious: With 30 grams of protein and 6 grams of fiber, it’ll keep you full until your next meal.
  • Easy: Just chop, blend, and toss everything together!

 

Gina signature

Ingredients You’ll Need

Typically, green goddess dressing is very heavy, but I swapped half the mayo with Greek yogurt for a protein boost and used two sources of protein to make it more filling. Below is everything you’ll need to make this simple green goddess chicken salad. See the recipe card below for the exact measurements.

Chicken Chickpea Salad ingredients

Salad Ingredients

  • Chickpeas, also known as garbanzo beans, are a simple plant-based source of protein and fiber. Just rinse and drain them before adding to the salad.
  • Red onion mellows when marinated in vinegar.
  • Red wine vinegar and salt add flavor to the onions and chickpeas.
  • Veggie slaw mix: Mine had green and red cabbage, broccoli, and carrots, but any kind, even coleslaw mix, will work. 
  • Chicken breast: You can use any leftover roasted chicken, if you don’t have any and don’t feel like cooking, buy a rotisserie chicken. For more ways to use it, browse all my chicken breast recipes.
  • Toppings: Chopped scallions and lightly salted roasted sunflower seeds 

Green Goddess Dressing

  • Creamy ingredients: Whole milk Greek yogurt adds protein, and light mayo balances the tanginess and makes it extra creamy.
  • Green ingredients: Scallions, cilantro (or basil), and parsley put the “green” in green goddess.
  • Lemon juice for acidity and brightness
  • Garlic for extra flavor
  • Kosher salt and black pepper for simple seasoning
  • Anchovy paste is the secret ingredient that makes the dressing pop.

How to Make Green Goddess Chicken Salad

This easy green goddess salad recipe doesn’t require any cooking–just some chopping and blending. Check the recipe card at the bottom for printable instructions.

  1. Marinate the onions in vinegar and salt for 5 minutes, then add the chickpeas.
  2. Make the green goddess dressing: Add mayonnaise, scallions, herbs, lemon, garlic, salt, pepper, and anchovy paste to a blender and blend until smooth. Then, blend in the yogurt and refrigerate until ready to use.
  3. Assemble the salad: Combine all the salad ingredients in a large bowl and toss with the dressing. 
Green Goddess Chicken Chickpea Salad

Variations

  • Beans: Swap chickpeas with Cannellini beans.
  • Onions: Use shallots instead of red onions.
  • Vinegar: Substitute red wine vinegar with white wine vinegar.
  • Herbs: If you don’t like cilantro, swap it with another fresh herb, like basil, dill, chives, or tarragon.
  • Anchovy options: Use 2 anchovy fillets, or substitute white miso paste or vegetarian Worcestershire sauce.
  • Greens: If you prefer not to use a slaw mix, try it with chopped romaine or little gem lettuce.
  • Sunflower seeds: Substitute pistachios or almonds.
  • Add extra veggies, like cucumber, snap peas, radish, or avocado.

Storage and Meal Prep Tips

Since the base of this green goddess salad is slaw, it’ll hold up well for meal prep. Store it in individual containers to take with you on the go for up to 4 days. To make it even fresher and crunchier, wait to add the dressing until right before eating. I like packing dressing in these small containers.

Green Goddess Chicken Chickpea Salad

More Chicken Salad Recipes You’ll Love

For more lunch ideas, try one of these high-protein chicken salad recipes or my Skinnytaste High Protein cookbook to inspire your next meal!

Skinnytaste High Protein cookbook protein

Prep: 25 minutes

Cook: 0 minutes

Total: 25 minutes

Yield: 5 servings

Serving Size: 1 ½ cups

  • In a medium bowl marinate the onion 5 minutes in vinegar and salt. Add the chickpeas and toss to combine. Set aside.

  • Meanwhile, make the green goddess dressing: Place all ingredients except for the yogurt in a blender and blend until smooth. Add yogurt and process until blended. Keep refrigerated until serving.

  • Make the salad: combine slaw mix with chicken, chickpeas, scallions and sunflower seeds and toss with dressing.

Last Step:

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Serving: 1 ½ cups, Calories: 326 kcal, Carbohydrates: 21.5 g, Protein: 30 g, Fat: 13 g, Saturated Fat: 2.5 g, Cholesterol: 65 mg, Sodium: 685.5 mg, Fiber: 6 g, Sugar: 4.5 g