High Protein Summer Salad with Quinoa & Black Beans

High Protein Salad with Quinoa & Black Beans

Whether you're looking for a show-stopping side dish for your next BBQ or a light, refreshing meal on a hot summer evening, this high-protein quinoa and black bean salad is packed with protein, fiber, and colorful vegetables to help you stay satisfied while supporting your healthy eating goals.

I've been perfecting this salad for over a couple of decades. It originally started as a pasta salad, but as I delved deeper into understanding nutrition and crafting healthier meals, I made the switch to quinoa and never looked back.

Not just a basic salad of greens and a dressing served as a side dish. This recipe is for a high-protein salad packed with a variety of veggies and bright flavors, easily making it a complete vegetarian meal. You can also add your favorite grilled proteins (hint: make a second batch of the dressing and use it to marinate some chicken as the perfect salad topper).

• The stars of this salad are the black beans and quinoa, both of which provide protein and fiber to help support muscle health, digestive health, and steady energy while keeping you satisfied longer.

  
  

  Many of the women I coach discover that building meals around protein and fiber like this helps them feel satisfied longer, maintain steadier energy throughout the day, and stay more consistent with their healthy eating habits.

• If your garden is starting to yield summer veggies such as zucchini and bell peppers, this recipe is an excellent way to savor your harvest.

  
  

• Packed with nutritious leafy green spinach, it also delivers a superfood boost.

  
  

• The dressing is delightfully simple, deriving its flavor from freshly squeezed lime, ground cumin, and just a hint of heat from the cayenne. It's best to dress the salad an hour or two before serving, allowing all the flavors to marry harmoniously.

This salad is versatile and can be customized to your liking. Feel free to add some avocado, cherry tomatoes, chopped cilantro, or even grilled chicken to boost flavor and nutrients.

Loaded with Garden Fresh Veggies

The recipe comes together quickly. The quantities listed yield four hearty meal-size servings or eight side servings, but you can easily double the recipe to prepare a larger batch for make-ahead meals to store in the fridge. Simply keep this salad in an air-tight container, and it will stay fresh for 3-4 days, ready to be enjoyed as a quick and satisfying lunch or dinner option on those busy weeknights.

Looking for more easy ways to eat enough protein?

One of the biggest nutrition struggles I hear from women over 50 is knowing how to consistently eat enough protein throughout the day without feeling like every meal has to be complicated.

If that's you, be sure to grab my free Protein Advantage Guide. Inside, you'll learn simple strategies for increasing your protein intake, easy food ideas, and practical tips that make healthy eating feel much more manageable.

👉 Download your free Protein Guide here.

High Protein Summer Salad with Quinoa & Black Beans

Ingredients

Salad:

• 2 cup cooked quinoa* - cooled

• 1 cup zucchini – chopped into ¼” pieces

• 1 red bell pepper – chopped into ¼” pieces

• 1/4 cup green onions chopped ¼” pieces

• 1 can black beans drained and rinsed

• 1 cup corn kernels

• 4 cups spinach, chopped and loosely packed

• ½ cup feta cheese, crumbled

Dressing:

• 1 lime, juiced

• ¼ cup extra virgin olive oil

• ½ - 1 tsp salt

• ½ - 1 tsp black pepper

• 1 tsp cumin

• ¼ tsp cayenne pepper to taste

Directions

1. Place all the salad ingredients, except for the feta cheese, in a large mixing bowl, and gently toss them together. Set aside.

2. Place all the dressing ingredients into a small mixing bowl and whisk together until well combined.

3. Pour the dressing over the salad and gently toss until evenly coated.

4. Sprinkle the crumbled feta over the salad, and gently toss until the cheese is evenly distributed.
   

*Notes: 2/3 cup dried quinoa cooked in 1 1/3 cup water yeilds 2 cups cooked quinoa. 

Frequently Asked Questions

Can I make this quinoa salad ahead of time?

Yes! In fact, I think it tastes even better after it's had an hour or two for the dressing to soak into the vegetables and quinoa. Store leftovers in an airtight container in the refrigerator for up to 3–4 days, making it a great option for meal prep lunches or a picnic.

Is this quinoa salad high in protein?

Yes. Between the quinoa, black beans, and feta cheese, this salad provides a satisfying amount of protein along with plenty of fiber. For an even bigger protein boost, top it with grilled chicken, shrimp, or tofu.

Can I make this salad vegan?

Absolutely. Simply omit the feta cheese or substitute your favorite dairy-free feta alternative. The salad is still packed with flavor thanks to the fresh vegetables, lime dressing, cumin, and cayenne.

Can I use frozen corn?

Yes. Frozen corn works perfectly. Simply thaw it before adding it to the salad. Fresh corn cut from the cob is also delicious during the summer months.

What can I serve with quinoa and black bean salad?

This salad pairs beautifully with grilled chicken, salmon, steak, or burgers at a summer BBQ. It also makes a satisfying vegetarian lunch all on its own.

How can I increase the protein in this salad?

One of the easiest ways is to add a serving of grilled diced chicken, shrimp, or another lean protein. You can also increase the amount of beans or enjoy the salad alongside another protein-rich food. If you're trying to eat more protein but aren't sure where to start, my free Protein Advantage Guide shares simple ways to include more protein throughout the day without making meals complicated.

Enjoy!

This salad has become one of my summer staples because it's fresh, filling, and easy to make ahead for busy weeks. Whether you serve it alongside grilled chicken at your next BBQ or enjoy it as a vegetarian lunch, it's a simple way to get more protein, fiber, and colorful vegetables into your day.

If you make it, I'd love to hear what you think—or what ingredients you added to make it your own!

And if you're looking for even more simple nutrition strategies, don't forget to download my free Protein Advantage Guide for practical tips that can help you build satisfying meals with confidence.