Recipe description
June 16, 2026
Cold Quinoa Tzatziki Bowl
Refreshing quinoa bowl that supports gentle digestion and gut diversity.
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich quinoa and vegetables support gut health and diversity.
- Yogurt provides live cultures for gut-friendly microbes.
- Herbs like dill and garlic add polyphenols and flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Quinoa
1.5
serving spoon
Tzatziki
0.75
cup
Cucumber
0.5
bowl
Cherry tomatoes
0.5
cup
Onion, red
0.25
piece
Feta cheese
0.25
cup
Olive
8
piece
Oil, olive
1
tablespoon
Lemon juice
2
teaspoon
Garlic
1
piece
Dill
1
teaspoon
Parsley
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse quinoa under cold water and then cook it according to package instructions.
2
While the quinoa is cooking, peel and dice the cucumber, and mince the garlic.
3
In a bowl, mix yogurt, minced garlic, dill, olive oil, salt, and black pepper to create the tzatziki.
4
Once the quinoa is cooked, let it cool slightly and then fluff it with a fork.
5
In serving bowls, layer the quinoa with diced cucumber and top it with the tzatziki mixture.
6
Garnish with extra dill if desired and serve chilled.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
42 g
Carbohydrates
7 g
Fiber
6 g
Sugar
7 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is Cold Quinoa Tzatziki Bowl vegan-friendly?
It's vegetarian as written; to make it vegan, substitute the dairy yogurt in the tzatziki with a plant-based yogurt.
Is it gluten-free?
Quinoa is naturally gluten-free; just verify that the tzatziki ingredients and any add-ins are gluten-free.
How do I cook quinoa for this bowl?
Rinse the quinoa, then simmer 1 cup with 2 cups water for about 15 minutes; rest 5 minutes off heat.
What yogurt should I use for the tzatziki?
Plain yogurt works; Greek yogurt is creamier. For dairy-free, use a plant-based yogurt.
How long does it keep in the fridge?
About 3–4 days in an airtight container.
How can I customize it for more protein or more vegetables?
Add chickpeas, lentils, grilled tofu or tempeh; top with seeds like pumpkin or sunflower.
What are the main nutrition benefits?
Quinoa provides fiber and plant-based protein; yogurt supplies calcium and live cultures; cucumber and herbs add flavor and polyphenols.
Can I substitute cucumber or dill?
Yes—use mint or parsley instead of dill; or swap with grated carrot or zucchini if needed.
How do I assemble the bowl?
Cook quinoa and chill; prepare tzatziki; chop cucumber and herbs; layer or mix with quinoa and toppings, then serve cold.
Is this good for meal prep, and how should I portion it?
Yes. Portion into meal-prep containers; a typical serving is about 1 cup cooked quinoa plus 2–3 tablespoons tzatziki and vegetables.
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