Healthy 4th of July Recipe: Red, White & Blue Quinoa Salad

Paula Gallagher on 07/01/2025

Fireworks, sunshine, and a table full of delicious food—it’s the perfect recipe for a memorable 4th of July. But between burgers, chips, and sugary desserts, summer gatherings can easily veer off the healthy track.

This year, bring something festive and nourishing to the celebration with our Red, White & Blue Quinoa Salad—a vibrant dish packed with antioxidants, plant-based protein, and refreshing summer flavor.

Why You’ll Love This Healthy Quinoa Salad

Naturally gluten-free and plant-based
Full of antioxidants from fresh berries
High in fiber and protein from quinoa
Light, refreshing, and perfect for hot weather
Easy to prepare ahead and guaranteed to impress guests

Red, White & Blue Quinoa Salad Recipe

Ingredients:

1 cup quinoa (rinsed)
2 cups water
1 cup fresh strawberries, hulled and sliced
1 cup fresh blueberries
½ cup crumbled feta or dairy-free cheese
¼ cup chopped fresh mint or basil
¼ cup sliced almonds or walnuts (optional)

For the Dressing:

3 tbsp extra virgin olive oil
2 tbsp lemon juice or balsamic vinegar
1 tsp honey or maple syrup
Salt and pepper to taste

Instructions

1. Cook the Quinoa

In a medium saucepan, combine quinoa and water. Bring to a boil, reduce to low, cover, and simmer for 15 minutes. Remove from heat and let sit for 5 minutes. Fluff with a fork and allow to cool.

2. Make the Dressing

Whisk olive oil, lemon juice, sweetener, salt, and pepper in a small bowl or jar.

3. Combine the Ingredients

In a large bowl, mix cooled quinoa with strawberries, blueberries, feta, herbs, and nuts (if using). Drizzle with dressing and toss gently to combine.

4. Chill & Serve

Refrigerate for 30 minutes to enhance flavor. Garnish with extra mint or berries before serving.

Nutrition Highlights

Quinoa: A complete protein with fiber and essential minerals like magnesium.
Berries: Rich in antioxidants (especially anthocyanins) that support immune health.
Olive Oil: Provides heart-healthy fats and reduces inflammation.
Feta: Offers calcium and bold flavor with minimal dairy.
Herbs: Support digestion and contain natural anti-inflammatory properties.

Make Your Holiday Healthier

Skip the heavy sides and opt for this festive quinoa salad for your 4th of July picnic or barbecue. It’s easy to make, visually stunning, and full of wholesome ingredients your guests will love.

Make Wellness Your Main Dish This Holiday

Our integrative nutrition experts are here to support your wellness goals.
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Frequently Asked Questions (FAQ)

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free and safe for those with gluten sensitivities or celiac disease.

Can I make this salad ahead of time?

Absolutely! This salad can be made up to a day in advance. Store it in the refrigerator and add fresh herbs right before serving for best flavor.

Can I make this vegan?

Yes, just substitute the feta cheese with a plant-based version or omit it altogether.

What’s a good substitute for strawberries or blueberries?

Try raspberries, blackberries, or even diced watermelon for a similar festive feel.

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