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quinoa with tzatziki and blistered tomatoes

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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.

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Quinoa with Tzatziki and Blistered Tomatoes

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 2 1x
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  • 1/2 cup quinoa
  • 1 english cucumber
  • 25.3 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 1/8 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.


  • Calories: 400
  • Fat: 17
  • Fiber: 4
  • Protein: 25

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  1. Megan

    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!

    • Emily

      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.

      • Megan

        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!

    • Emily

      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.