Gluten-Free Quinoa Tabbouleh with Feta (Easy, WW Friendly)

Traditional tabbouleh is made with bulgur wheat, which means it’s off the table for anyone avoiding gluten. This version swaps quinoa for the bulgur—an idea I came across in Ina Garten’s Make It Ahead: A Barefoot Contessa Cookbook (affiliate link)—and it works beautifully. Quinoa has a slightly nuttier flavor than bulgur and more protein, and it holds up well in a dressed salad without getting soggy.

The addition of feta is what makes this feel like more than just a grain salad. The briny, creamy chunks against the bright lemon-herb dressing are worth it. That said, if you prefer a more traditional preparation without feta, it’s still very good—Heidi in the comments confirmed this is on her regular rotation without it.

This makes a generous batch—12 half-cup servings—which is intentional. It’s the kind of salad that gets better after a day in the fridge and works as a side or a light lunch all week.

Why I Love This Recipe

• Gluten-free — quinoa stands in perfectly for bulgur wheat
• 120 calories and 3 WW Points per generous half-cup serving
• Makes 12 servings — great for meal prep; keeps well for several days
• The feta is the difference-maker — briny and creamy against the bright lemon-herb dressing
• Adapted from Ina Garten — a reliable source when it comes to salads that actually taste like something

Ingredients and Substitutions

• Quinoa — rinse it before cooking if your brand isn’t pre-rinsed; the natural coating (saponin) can make it taste slightly bitter. One cup dry yields about 3 cups cooked.
• Fresh lemon juice — fresh only here; bottled lemon juice doesn’t have the brightness this salad needs. You’ll need about 2 lemons.
• Olive oil — 3 tablespoons sounds like a lot for a light salad but it’s spread across 12 servings. Don’t reduce it; it’s what carries the dressing flavor.
• Green onions — a full cup, thinly sliced. Milder than regular onion and the right choice here.
• Fresh mint — a full cup is generous and gives this salad a distinctly herb-forward character. If you want something closer to traditional tabbouleh (which is more parsley-forward), reduce the mint to ½-cup and increase the parsley accordingly.
• Flat-leaf (Italian) parsley — flat-leaf has better flavor than curly parsley for this application. Use the leaves and tender stems.
• English cucumber — unpeeled and diced. The thin skin is fine to eat and adds color. A regular cucumber works too; just peel it and scoop out the seeds.
• Cherry tomatoes — halved. Any small tomato works; larger tomatoes can be diced to a similar size.
• Fat-free feta cheese — the recipe calls for fat-free specifically, which affects the points. If you can’t find fat-free feta, reduced-fat feta is the closest substitute—just check the WW app for updated points. Regular feta works too and tastes richer; points will be higher. If you prefer to skip the feta entirely, the salad stands on its own without it.

Calories and WW Points

According to my calculations, each generous 1/2-cup serving has about 120 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

How to Make Quinoa Tabbouleh with Feta, Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Cook the quinoa – add the quinoa, 2 cups of water and 1 teaspoon salt to a medium saucepan and bring to a rolling boil over high heat. Reduce heat, cover pan and simmer until liquid is absorbed, about 15 minutes. Fluff with a fork and stir in the lemon juice and olive oil.

Step 3: Add the green onions, mint, parsley, cucumber and tomatoes to a clean large bowl.

Add the quinoa and mix well.

Step 4: Fold in the diced feta cheese and season to taste with salt and pepper.

Step 5: Serve at room temperature or chilled from the refrigerator.

Step 6: Store any leftover quinoa tabbouleh in an airtight container in the fridge.

Tips for Success

• Dress the quinoa while it’s warm. Stirring in the lemon juice and olive oil while the quinoa is still hot helps it absorb the dressing. If you add it cold, the flavor doesn’t penetrate as well.
• Make it ahead without the feta. The dressed quinoa and vegetables keep well in the fridge for up to 4 days. Fold the feta in just before serving — it softens and starts to break down if it sits in the dressing too long.
• Let it chill before serving. This salad is good at room temperature but genuinely better cold after an hour or two in the fridge. The flavors settle and deepen.
• Instant Pot (affiliate link) or stovetop for the quinoa. Either works—see How to Make Quinoa in an Instant Pot or How to Make Quinoa on the Stovetop for detailed guides.

Storing

Store in an airtight container in the refrigerator for up to 4 days. If you’re making it ahead, hold the feta and fold it in just before serving. The salad holds its texture well—the quinoa doesn’t get soggy the way pasta salads can. Flavors actually improve after the first day.

Serving Suggestions

Works well as a vegetarian side dish alongside grilled or roasted meat, fish, or tofu. A few combinations that work particularly well:

• Slow Cooker Greek Chicken Pitas
• Instant Pot Mediterranean Lettuce Wraps
• Spicy Shrimp Scampi
• Grilled Chicken

It also works as a main course salad with a little added protein—chopped cooked chicken, canned tuna, or cooked shrimp all fit right in.shredded cooked lean chicken breast, canned tuna or cooked shrimp would all be delicious.

If you’ve made this Quinoa Tabbouleh with Feta, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: Make It Ahead: A Barefoot Contessa Cookbook (affiliate link) by Ina Garten

Frequently Asked Questions

Can I make this without the feta?
Yes—reader Heidi makes it this way and says it’s still very good. The salad is herb-forward enough to hold up without it. If you’re skipping the feta, you might add a little extra lemon juice or a pinch of salt to compensate for the brininess it brings.

Can I use bulgur instead of quinoa?
You can, though then it’s traditional tabbouleh rather than a gluten-free version. Bulgur is quicker to prepare (it just needs soaking in boiling water) and gives a chewier texture. The flavor difference is subtle—both work well with this dressing.

Can I make this ahead?
Yes, and it’s actually better the next day. Make the full salad but hold the feta—store the dressed quinoa and vegetables in the fridge and fold the cheese in just before serving. Keeps up to 4 days.

Why so much mint?
A full cup of mint is more than you’d find in most tabbouleh recipes, which are traditionally parsley-heavy. It’s Ina Garten’s take and it works—the mint adds a brightness that plays well with the lemon. If you want something closer to the classic ratio, cut the mint to ½-cup and add ½-cup more parsley.

More Tabbouleh and Quinoa Salads

• Grain-Free Chickpea Tabbouleh
• Low Carb Cauliflower Tabbouleh
• Tabbouleh Soup with Lentils and Bulgur
• Greek Quinoa Salad