Quinoa Salad with Avocado and Chia Seeds

Bright, nutty quinoa meets creamy avocado and crunchy chia seeds for a salad that tastes like sunshine in a bowl. Quinoa salad with avocado and chia seeds is light, filling, and keeps well for lunches. I developed and tested this version eight times, tweaking the acid and salt until the avocado stayed creamy and the quinoa never clumped. The dressing is simple but precise: lemon to wake flavors, olive oil to coat, and a little honey to balance. This is the version I taught at pop-up classes and the one I make for weeknight dinners. If you like bold, fresh salads, you might also enjoy a refreshing chickpea salad with similar lemon-forward flavors. Read on for exact measurements, step-by-step timing, and tips that keep the avocado from turning brown.

Why This Recipe Works

Toasting the quinoa before boiling brings out a nutty aroma and richer flavor.
A 2:1 water-to-quinoa ratio yields tender, separate grains without mush.
Fresh lemon juice and a touch of honey stabilize the avocado and brighten flavors.
Chia seeds add crunch and a tiny gel that helps the dressing cling to the quinoa.
Resting the cooked quinoa for 5 minutes lets steam finish the cooking and prevents soggy texture.

Ingredients Breakdown

Quinoa (170 g / 1 cup dry): The protein base and grain. Rinse thoroughly to remove bitter saponins. Toasting builds flavor.
- Substitution: Use 200 g (1 cup) cooked farro for a chewier texture — but the salad will no longer be gluten-free.
Water (480 ml / 2 cups): The exact ratio for fluffy quinoa. Using less water makes it undercooked; more makes it mushy.
Extra-virgin olive oil (60 ml / 4 tbsp): Coats the grains and carries flavor. Use a fruity olive oil for the best result.
Lemon juice (45 ml / 3 tbsp): Adds bright acidity and prevents avocado discoloration. Fresh-squeezed is essential.
Honey or maple syrup (10 ml / 2 tsp): Balances acidity and rounds flavors. Use maple for vegan diets.
Avocados (2 medium): Provide creaminess and healthy fats. Choose slightly soft but not mushy avocados.
- Tip: If avocados are very ripe, reduce dressing oil to 2 tbsp to avoid greasiness.
Cherry tomatoes (200 g / 1 1/4 cups halved): Sweetness and acidity. Sub tomatoes with 150 g (1 cup) diced roasted red peppers for a smoky note.
Cucumber (150 g / 1 cup diced): Adds crunch and freshness. Seed large cucumbers to avoid excess water.
Red onion (40 g / 1/4 cup thinly sliced): Sharpness — soak briefly in cold water if you want milder flavor.
Fresh herbs (30 g / 1/2 cup chopped parsley or cilantro): Bright finishing flavor.
Chia seeds (20 g / 2 tbsp): Crunch and texture; they slightly thicken the dressing as they hydrate.
Salt and pepper: Use Diamond Crystal kosher salt for volume; if using Morton’s, halve the amount.
- Salt guideline: 3/4 tsp Diamond Crystal (or 1/2 tsp Morton’s) for the whole salad, adjusted to taste.

Essential Equipment

Medium saucepan with tight-fitting lid for cooking quinoa.
Fine-mesh sieve for rinsing quinoa.
Large mixing bowl for tossing the salad.
Chef’s knife and cutting board.
Citrus juicer or reamer for fresh lemon juice.
Wooden spoon or spatula for mixing.
Optional: cast-iron skillet to toast quinoa (works well if you don’t want to use the oven).

Step-by-Step Instructions

Makes 4 servings. Prep time 15 minutes, Cook time 15 minutes, Inactive time None, Total time 30 minutes.

Step 1: Rinse and toast the quinoa

Measure 170 g (1 cup) dry quinoa and place in a fine-mesh sieve. Rinse under cold water until water runs clear, 30–45 seconds. Transfer to a dry skillet over medium heat and toast, stirring, for 2–3 minutes until it smells nutty and looks dry. Timing: 2–3 minutes.

Step 2: Cook the quinoa

Add the toasted quinoa to a medium saucepan with 480 ml (2 cups) water and 1/4 tsp Diamond Crystal kosher salt (or 1/8 tsp Morton’s). Bring to a boil, then reduce to a low simmer. Cover and cook for 12–15 minutes, until the grains are translucent and the tiny spirals separate. Remove from heat and let rest, covered, for 5 minutes. Timing: cook 12–15 minutes, rest 5 minutes.

Step 3: Make the dressing

In a small bowl whisk 60 ml (4 tbsp) extra-virgin olive oil, 45 ml (3 tbsp) fresh lemon juice, 10 ml (2 tsp) honey or maple syrup, 1/4 tsp Diamond Crystal kosher salt, and a generous grind of black pepper. Whisk until emulsified, about 20–30 seconds. Taste and adjust: add 1/2 tsp more lemon if you want brighter acid. Timing: 1–2 minutes.

Step 4: Prep the vegetables and avocado

Halve and thinly slice 200 g (about 1 1/4 cups) cherry tomatoes, dice 150 g (1 cup) cucumber, and thinly slice 40 g (1/4 cup) red onion. Cut 2 medium avocados into 1.5 cm (1/2 inch) cubes and toss immediately with 1 tbsp lemon juice to slow browning. Timing: 6–8 minutes. Do not mash the avocado during chopping — keep chunks intact for texture.

Step 5: Combine and dress the salad

Fluff the rested quinoa with a fork in the saucepan or bowl. Transfer 3 cups (approx.) cooked quinoa to a large mixing bowl. Add the vegetables, 30 g (1/2 cup) chopped herbs, and 20 g (2 tbsp) chia seeds. Pour the dressing over the warm quinoa and toss gently until everything is coated, about 30 seconds. Taste and add salt if needed (start with a pinch). Timing: 1–2 minutes.

Step 6: Finish and serve

Fold in the avocado cubes last to prevent crushing. Let the salad sit for 5 minutes so flavors meld. Serve at room temperature or slightly chilled. If making ahead, keep avocado separate and add just before serving. Timing: rest 5 minutes.

Expert Tips & Pro Techniques

Rinse the quinoa well in a fine-mesh sieve to remove the natural bitter coating called saponin. This prevents off flavors.
Common mistake: adding avocado too early. Avoid mushy avocado by folding it in just before serving.
Make-ahead: Cook the quinoa and store it in the refrigerator for up to 4 days. Mix vegetables and dressing separately and combine when ready to eat.
Pro technique for creamier avocado: toss avocado slices with a tablespoon of lemon juice and a teaspoon of olive oil — the oil seals the surface and the acid slows browning.
If you want a roasted flavor, toast the quinoa dry in a skillet for an extra 1–2 minutes before boiling. This deepens the nuttiness without adding fat.
For a more uniform texture when packing lunches, chop avocado very slightly smaller (1 cm / 1/3 inch) and pack dressing separately.

Storage & Reheating

Refrigerator: Store the salad in an airtight container for up to 3 days. If you included avocado, it’s best eaten within 24 hours; if you add avocado just before eating, the quinoa and veggies keep 3–4 days.
Freezer: This salad does not freeze well because avocado and cucumbers lose texture when thawed. Do not freeze.
Reheating: Serve cold or at room temperature. If you prefer warm quinoa, gently reheat the quinoa portion in a microwave for 30–45 seconds or in a 160°C (325°F) oven for 6–8 minutes, then toss with chilled veggies and avocado added afterward.

Variations & Substitutions

Vegan: Replace honey with 10 ml (2 tsp) maple syrup; everything else stays the same. No other changes needed.
Protein-boost: Add 200 g (7 oz) cooked, diced chicken or 400 g (1 can/15 oz) drained black beans; keep dressing amount the same.
Low-carb: Replace cooked quinoa with 350 g (3 cups) cauliflower rice, sautéed and cooled. Chia still works for crunch. Cooking time will change — cook cauliflower rice 4–5 minutes until tender.
Mediterranean twist: Swap parsley for 30 g (1/2 cup) chopped mint, add 50 g (1/4 cup) crumbled feta (omit for dairy-free), and increase lemon by 1 tbsp.
Gluten-free swap: The recipe is already gluten-free. If swapping quinoa for farro, note farro contains gluten and will change texture and cooking time (about 15–20 minutes simmer).

Serving Suggestions & Pairings

Serve alongside roasted vegetables or our Greek potatoes with lemon and garlic for a warm-cold contrast.
For a light meal, pair with crusty bread and a simple green salad, or try it with a chilled glass of dry rosé.
Make it a picnic plate with grilled halloumi (or grilled tofu) and a platter of olives and sliced cucumbers.
For a summer menu, pair with a festive fruit salad with honey-lime dressing to round the meal.

Nutrition Information

Serving size: about 1 cup. Recipe yields 4 servings.

Per serving (estimate)

Calories: 360 kcal
Total Fat: 18 g
Saturated Fat: 2.5 g
Cholesterol: 0 mg
Sodium: 210 mg
Total Carbohydrates: 40 g
Dietary Fiber: 8 g
Sugars: 4 g
Protein: 9 g

Nutrition values are estimates. Actual values may vary based on specific ingredients and preparation methods.

Frequently Asked Questions

Q: Why did my quinoa salad turn out dry?
A: Dry salad usually means not enough dressing or undercooked quinoa. Make sure you use 480 ml (2 cups) water for 170 g (1 cup) dry quinoa and add the full dressing amount. Toss while quinoa is warm to help it absorb the dressing.

Q: Can I make this without avocado?
A: Yes. Replace avocado with 150 g (1 cup) diced roasted sweet potato or 200 g (7 oz) canned chickpeas, rinsed. Flavor will shift from creamy to more textured.

Q: Can I double this recipe?
A: Yes. Double all ingredients and use a larger bowl. Cook quinoa in batches if your pan is small. Timing stays the same per batch.

Q: Can I prepare this the night before?
A: You can cook the quinoa and chop the vegetables the night before, but keep avocado and dressing separate. Add avocado only before serving to avoid browning.

Q: How long does this keep in the fridge?
A: Kept without avocado, the dressed salad keeps 3–4 days in an airtight container. If avocado is mixed in, plan to eat within 24 hours for best texture and color.

Q: Will chia seeds make the salad gummy?
A: Chia seeds absorb liquid slowly and add a slight gel if left for hours. They will not make the salad gummy in this ratio (20 g / 2 tbsp). If you prefer no gel, add chia just before serving.

Q: Can I use pre-cooked quinoa from the store?
A: Yes. Measure about 540 g (3 cups) cooked quinoa for the recipe. Skip the cooking step and proceed to toss with dressing, but gently warm the quinoa if you prefer a warm-cold contrast.

Conclusion

This quinoa salad with avocado and chia seeds is an easy, balanced option for lunches and weeknight dinners. For a leafy variation with beans, see Kale and Quinoa Salad with Black Beans, which shares tips for dressing grains. If you enjoy seeds and grains in unexpected ways, try this Quinoa Granola with Coconut and Chia Seeds for a crunchy breakfast twist.