quinoa with tzatziki and blistered tomatoes

You know me, always looking for the greatest meat-free, high protein, and filled with veggies lunches. It started with quinoa. It had been a while since I’d had it so I made it my base. Then came the tzatziki. I love tzatziki but I’ve never thought of using it for the main component of a meal. But with cucumbers? And then with blistered tomatoes? It sounded amazing.

And it was.

When I was eating it for lunch I realized that it is essentially a savory yogurt parfait of sorts. In a delicious sort of way –  I am fully aware that a savory yogurt parfait sounds a little odd. :) It is incredibly filling yet light and cool – perfect for these warm summer days we’ve been having lately.

Quinoa with Tzatziki and Blistered Tomatoes
Prep time
Cook time
Total time
Serves: 2
  • ½ cup quinoa
  • 1 english cucumber
  • 2 - 5.3 oz cups Greek Yogurt (I used 2%)
  • 1 tsp vinegar
  • 1 tsp olive oil
  • granulated garlic, pepper, dill and red pepper flakes to taste
  • blistered tomatoes (see link above)
  1. Prepare quinoa as directed. Let cool and set aside.
  2. Prepare blistered tomatoes. Let cool and set aside.
  3. Dice ⅛ of cucumber into small pieces for tzatziki. (about 3-4 Tablespoons of chopped cucumber)
  4. Combine diced cucumber, yogurt, vinegar, olive oil and seasonings. Set aside. (Best refrigerated for a few hours or overnight)
  5. Slice remaining cucumber down the middle and then in thin slices.
  6. Top quiona with sliced cucumber, tomatoes and tzatziki sauce.
*I only used olive oil, salt and pepper for the tomatoes. Nutrition facts based on 1 tsp olive oil.
Nutrition Information
Calories: 400 Fat: 17 Fiber: 4 Protein: 25


  1. says

    A savory yogurt mess is totally the perfect way to describe this…but oh man does it look amazing! I’ve been neglecting the quinoa in my bulk drawer and it’s definitely time to whip a dish like this up!

  2. Megan says

    That looks amazing! I have been using nonfat greek yogurt in place of sour cream and mayonnaise in all of my recipes and nobody is the wiser. But they are healthier, and when I divulge my little secret, they can hardly believe it! I wanted to ask you, if you don’t mind, what your credentials are? Are you a Registered Dietician or a Certified Nutritionist? What do you think are the pros/cons of each, from a professional standpoint? I ask because I am a 30-something mom of three and want to segway into the nutrition pathway from my current career as an A&P professor. Your thoughts would be greatly appreciated!

  3. Emily says

    I have a bachelors of science in Nutrition from the University of Minnesota. I have been looking into certified nutritionist programs but I’m not all that familiar with them. I would recommend going the RD route if you can – It is a year (about) internship after you complete your degree – but spots are limited and competitive.

  4. Megan says

    thank you! I already have a Master’s degree in Biomedical Sciences, so most of the pre-reqs are taken care of, sans the nutrition courses. Time is $$, you know, so I am looking for the best route, both financially and timewise. I really enjoy reading your blog!

  5. says

    There was a packed lunch article in Fine Cooking not too long ago, and it included a very similar recipe . . . but theirs added roasted eggplant, too. MMMMM!!! Pile on the veggies, right?

  6. Emily says

    Thank you! I love those ideas, I’ve been wanting to bring eggs to work so I’m going to try the “flat omelet” – I also love their addition of pine nuts to the veggies and yogurt!

  7. Emily says

    My “real” version is greek yogurt + dill + minced cucumbers + fresh garlic + touch of olive oil + touch of vinegar (learned that in greece) and salt & pepper to taste. This was more of a quicky version.

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