Eggplant & Feta Quinoa Salad Bowl Recipe
- Emma Lisa
- Mar 9, 2024
- 6 min read
Updated: Jun 23
Love your guts and waistline with this deliciously good-for-you high fibre salad recipe that uses nutritious quinoa as based to create a filling feed with veggies and punch of flavour from feta cheese. All week on my Instagram, I have been sharing the importance of including high-fibre foods in your diet for weight loss and good gut health, and this delicious salad is super loaded with plenty of it. Come follow along on Insta in addition to tuning into the blog for more free recipes! Ready? Let's start cooking this healthy, high-fibre recipe...
Quinoa is a staple in my recipe test kitchen as it provides a well-rounded source of protein and dietary fibre, all in one. I use it regularly as it makes such a nice, hearty base for winter dishes whether it is served with toasted tofu, Cajun chicken, prawns or tossed in winter salads. If you are looking to up your fibre intake for weight loss, then bookmark this high-fibre recipe and start using it a base each week.
Why You'll Love This Recipe On Repeat
easy to make and very versatile; can be made with nearly any type of filling
cheap, budget-friendly ingredients that are always stocked on every grocer's shelves
very easy to season with flavourful ingredients, sauces and even dips
suitable for low carb, diabetic, vegan and low calories diets
This Eggplant & Feta Quinoa Salad Bowl Recipe makes eating clean and healthy super simple to meal prep and provides an excellent source of dietary fibre without overdoing it on calories. But before we jump into the recipe, here's why going low carb has many so health benefits worth knowing:
The Health Benefits Of Quinoa
Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids — something you don’t often get from grains. It’s naturally gluten-free, high in fibre, and packed with key nutrients like magnesium, iron, and B vitamins.
What makes it especially great in salads is its light, fluffy texture and subtle nutty flavour. It holds up well in meal prep, absorbs dressings beautifully, and adds that extra boost of fullness that keeps you satisfied for hours.
For those watching their blood sugar, quinoa has a lower glycaemic index than many refined grains, making it a smarter choice for stable energy throughout the day.
Simple Ways to Add More Fibre to Your Salads
One of the easiest ways to feel full and support your gut health is to increase the fibre in your meals — and salads are the perfect place to start. Adding ingredients like quinoa, roasted veggies, lentils, leafy greens, and seeds can turn a basic salad into a balanced, satisfying meal.
For this recipe, the combo of fibre-rich eggplant, quinoa, and optional lentils or greens makes it especially filling. If you want to level it up even more, sprinkle over a spoonful of hemp seeds, add chickpeas, or toss in some shredded cabbage or kale.
💡 Fibre supports digestion, balances blood sugar, and helps you stay full longer — all without adding heaviness to your meal.
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How To Make Quinoa Salad
(High-Fibre + Easy Meal Prep)
This healthy salad with high fibre quinoa can be enjoyed as is, or make it fully plantbased for Meatless Mondays by swapping the feta for a vegan version such as cashew feta. Either way, this salad recipe is not only nutritious, but bursting with flavour and texture. It's a perfect combination of roasted veggies and the wholesome goodness of quinoa and spinach.
Eggplant & Feta Quinoa Salad Recipe |
Ingredients |
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Salad Dressing Recipe |
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Method |
For the eggplant salad, roast the eggplant in a pre-heated oven at 200°C. First, toss the diced eggplant with olive oil, salt, and pepper. Spread out on a baking sheet and roast for about 20-25 minutes or until golden brown and tender. Allow it to cool. Meanwhile, cook the quinoa according to the package instructions. Once cooked, fluff it with a fork and let it cool. Try it cooked in well-seasoned water or soup stock. |
In a large salad bowl, combine the cooked and cooled quinoa and roasted eggplant with baby spinach, walnuts, and feta cheese. To make the dressing (optional) whisk together the olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper. Drizzle over top once served for a tangy zip. This salad keeps well in the fridge for 3–4 days, making it perfect for meal prep. Just store the dressing separately if you want to keep everything fresh and avoid sogginess. |
The versatility of this salad is an easy recipe to enjoy on repeat each week simply by using a different focus vegetable instead of the eggplant. Try the same recipe with baked or roasted sweet potato, zucchini, pumpkin, turnips, or be a little more experimental by trying it combined with garlic roasted brussels sprouts, green beans, or a can of cooked and seasoned lentils. This makes the perfect vegetarian meal for Meat-free Mondays and uses only a few simple ingredients.
Frequently Asked Questions
Is quinoa better than rice in salads?
Yes, quinoa is often a better choice than white or brown rice in salads. It’s naturally gluten-free, higher in both protein and fibre, and it’s a complete plant-based protein, which means it contains all nine essential amino acids. Quinoa also absorbs flavour beautifully, making your salad more satisfying and full of taste.
Do I need to salt the eggplant before cooking?
You can, salting eggplant can help reduce the slight bitterness. Salting sliced eggplant helps draw out moisture and softens the texture. Let it sit for 10–15 minutes, then rinse and pat dry before roasting or grilling.
Can I swap out the eggplant?
Of course. This salad is super flexible. Try this quinoa salad recipe with roasted zucchini, sweet potato, pumpkin, or even garlic-roasted Brussels sprouts or lentils for a plant-protein boost.
Is this salad suitable for vegans?
Yes, this recipe is perfect for vegans or those wanting to eat more plant-based! To make this salad fully vegan, just skip the feta or swap it for a dairy-free alternative like cashew feta or almond ricotta. You can also add a handful of salty kalamata olives for a similar flavour hit, no cheese needed.
Nutritionist's Note
Eating healthy is easy when you focus on nutritious, homemade meals like this salad wrap recipe. Instead of dieting, simply start to start eating more high-fibre foods that naturally support your digestion, balance blood sugar, and keep food cravings in check.
Want more recipes like this and daily nutrition support? Come join my free Eat Nourish Glow Facebook Community where I share exclusive meal planning tips, free nutrition challenges, and expert recipe guidance to help you eat well and feel your best every day! See you over there!
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Looks delish! Thanks Em