Bright, protein-packed and gluten-free, this Easy Healthy Quinoa Tuna Lunch Bowl blends fluffy quinoa, zesty lemon dressing, creamy avocado, juicy cherry tomatoes, tender spinach and salty feta for a satisfying midday meal.
Ready in minutes, it’s perfect for meal prep, quick lunches, or a light dinner that never feels boring.
My husband does not really like quinoa but he loves this bowl and claims it does not taste like quinoa at all!
Equipment: Must-haves
- Measuring cups and spoons
- Saucepan
- Fine-mesh sieve or colander
- Mixing bowl
- Small jug or mixing jar (for dressing)
- Wooden spoon or spatula
- Knife
- Chopping board
- Plates or lunchboxes
Equipment: Nice-to-haves
- Rice cooker (for hands-off quinoa)
- Salad spinner (for drying greens)
- Citrus juicer
- Avocado slicer
- Food storage containers
Ingredients
- 3 cups cooked quinoa or 1 cup uncooked and 1 3/4 water or broth (for vegetarian option, use water)
- 3 tbsp extra virgin olive oil
- 1 tbsp lemon juice (choose bottle juice for easier preps)
- ½ tbsp apple cider vinegar
- 120g can tuna, drained (for a healthier version, choose tuna with no salt added and in water not oil)
- 1 avocado, peeled and cut into chunks
- 20 medium red or yellow cherry tomatoes, halved
- 50g feta, crumbled (for a healthier option, choose low fat and for easier preps, choose pre-crumbled feta)
- 50g baby spinach, chopped (for easier preps, choose prewashed one)
Instructions
- Rinse the quinoa under cold water. Tip into a saucepan, cover with water, and
- bring to the boil. Reduce the heat and simmer for 15 mins until the
- grains have swollen but still have some bite. Drain, then transfer to a
- bowl to cool slightly.
- Meanwhile, in a jug, combine the oil, lemon juice, and vinegar with some seasoning.
- Once the quinoa has cooled, mix with the dressing and all the remaining
- ingredients and season.
- Divide between plates or lunchboxes.
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What Else You Should Know
Rinse quinoa well under cold water to remove the natural bitter coating (saponins). Use 1 cup uncooked quinoa to 1 3/4 cups water or broth to yield about 3 cups cooked quinoa, exactly what you need for this recipe.
For quicker prep, use bottled lemon juice, pre-crumbled low-fat feta, and prewashed spinach. It can speed up the preps by 50%!
Choose tuna that’s water-packed and no-salt-added for a healthier option.
Pick a slightly firm avocado so it keeps its chunks; toss avocado with a little dressing or lemon juice to slow browning.
And it stores well in the fridge for up to 5 days.
Conclusion
Quick to assemble, great for meal prep, and easy to adapt—this bowl makes healthy lunches feel celebratory.