Start with bright, crunchy greens, warm grilled protein, creamy avocado, and tangy lemon dressing — this high protein salad is a fresh, satisfying meal any time of day. The mix of textures — crisp cucumber, juicy cherry tomatoes, tender chicken or tofu, and creamy egg and feta — makes each bite interesting. If you like hearty bowls, try pairing this salad with a warm bowl of crave-worthy high protein tomato soup for a balanced meal.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 15 minutes (grilling chicken or tofu)
- Total Time: 30 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
Approximate per serving:
- Calories per serving: 600 kcal
- Protein: 44 g
- Carbohydrates: 28 g
- Fat: 34 g
- Fiber: 8 g
- Sugar: 6 g
- Sodium: 650 mg
Why Make This High Protein Salads
This salad fills you up and helps repair muscle after a workout. It balances protein, healthy fats, and fiber. The mix of hot grilled protein and cool vegetables creates a pleasing contrast of temperature and texture. You get freshness from the greens and tomatoes, creaminess from avocado and cheese, and a savory bite from chickpeas and eggs. It’s great for quick lunches, post-workout dinners, or meal prep for the week.
How to Make High Protein Salads
The method is simple: wash and chop, cook the protein, assemble, and dress. Use quick-grill chicken or pan-sear tofu for savory flavor. Rinse canned chickpeas to reduce sodium. Toss gently so the avocado and eggs stay whole and pretty. Finish with lemon and olive oil for a bright, olive-backed dressing.
Ingredients:
- Mixed greens (spinach, kale, arugula)
- Cherry tomatoes
- Cucumber
- Red onion
- Grilled chicken breast or tofu
- Chickpeas
- Hard-boiled eggs
- Avocado
- Feta cheese or cottage cheese
- Olive oil
- Lemon juice
- Salt and pepper
Directions:
Step 1: Preparation
Start by washing the mixed greens and placing them in a large bowl. Pat them dry so the dressing clings. Chop the cherry tomatoes, cucumber, and red onion and add them to the greens.
Step 2: Mixing
Rinse and drain the chickpeas to remove canning liquid and any extra sodium, then add them to the bowl with the vegetables. Crumble feta cheese or scoop cottage cheese into the bowl if you are using it.
Step 3: Cooking
If using chicken, grill or pan-sear the breast until cooked through (about 6–8 minutes per side depending on thickness). If using tofu, press it first, then pan-sear or grill until golden and slightly crisp. Slice the cooked chicken or tofu into strips and add them to the salad. Slice hard-boiled eggs and avocado and place them on top.
Step 4: Finishing
Drizzle the salad with olive oil and lemon juice, then season with salt and pepper to taste. Toss the salad gently to combine, leaving some slices of avocado and egg visible for a nice presentation. Serve immediately.
How to Serve High Protein Salads
Serve this salad on chilled plates for hot days or with warm grilled bread on the side for cooler nights. Add a sprinkle of toasted seeds for crunch. Pair with a light soup or a whole grain like quinoa if you want more carbs. It works as a main dish or a hearty side.
How to Store High Protein Salads
- Short term: Store dressed salad in the fridge and eat within 24 hours for best texture. Greens wilt quickly after dressing.
- Longer: Store components separately (greens, dressing, cooked protein, avocado, eggs) for up to 3–4 days for the protein and 1–2 days for chopped veggies.
- Avocado tip: Keep avocado slices from browning by squeezing a little lemon juice on them and storing in an airtight container.
- Reheat: Warm the grilled chicken or tofu before adding to the cold salad if you prefer warm protein.
Expert Tips for Perfect High Protein Salads
- Use a mix of greens for texture: spinach for softness, kale for chew, arugula for peppery notes.
- Press tofu for at least 10 minutes to remove water so it browns well.
- Dry your greens thoroughly — wet leaves dilute the dressing and make the salad soggy.
- Season each component lightly (chickpeas, chicken, eggs) to build flavor.
- Make the dressing in a jar and shake it to emulsify olive oil and lemon juice.
- If you need more protein, add another egg or a tablespoon of hemp seeds per serving.
- For lower sodium, choose low-sodium canned chickpeas or cook dried chickpeas.
Delicious Variations
- Mediterranean: Add olives, roasted red peppers, and swap feta for halloumi.
- Vegan: Use grilled tofu, omit eggs and feta, and add extra chickpeas and pumpkin seeds.
- Southwest: Use black beans instead of chickpeas, add corn, cilantro, and a lime-cumin dressing.
- Salmon boost: Swap chicken for grilled salmon for extra omega-3 fats.
- Cottage cheese twist: Use cottage cheese for a milder, creamier option that still adds protein.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes. Store components separately. Keep the dressing in its own jar. Assemble no more than a few hours before serving to keep greens crisp. If pre-assembled, expect the texture to change after a few hours.
Q: Which protein is better — chicken or tofu?
A: It depends on your needs. Chicken gives slightly more protein per ounce and a meaty texture. Tofu is plant-based, lower in saturated fat, and soaks up flavor. Both work well.
Q: How can I reduce the calories without losing protein?
A: Reduce olive oil to 1 teaspoon and use more lean protein (grilled chicken breast) and more greens. Swap feta for low-fat cottage cheese. Use less avocado or smaller amounts.
Q: Can I use dried chickpeas?
A: Yes. Soak and cook them first. They taste fresher and have less sodium. Use about 1/2 cup cooked chickpeas per two servings.
Q: Is this salad meal-prep friendly?
A: Yes. Pack components in separate containers. Keep dressing separate. Assemble before eating. Cooked protein and chickpeas will last 3–4 days in the fridge.
Q: What’s a good dressing alternative?
A: Try Greek yogurt mixed with lemon and a little olive oil for creaminess, or a simple balsamic vinaigrette for sweeter notes.
Conclusion
This high protein salad is bright, filling, and flexible. It balances textures and flavors while giving a strong protein boost for energy and recovery. Try the recipe as written or mix in one of the variations to match your taste. For more high-protein salad ideas and inspiration, see this helpful collection of 17 high protein salad recipes.
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High Protein Salad
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: High Protein, Gluten-Free
Description
A bright and crunchy high protein salad packed with grilled chicken or tofu, creamy avocado, and tangy lemon dressing, perfect for any meal of the day.
Ingredients
- Mixed greens (spinach, kale, arugula)
- Cherry tomatoes
- Cucumber
- Red onion
- Grilled chicken breast or tofu
- Chickpeas
- Hard-boiled eggs
- Avocado
- Feta cheese or cottage cheese
- Olive oil
- Lemon juice
- Salt and pepper
Instructions
- Preparation: Wash the mixed greens and place them in a large bowl. Pat them dry. Chop the cherry tomatoes, cucumber, and red onion, and add to the greens.
- Mixing: Rinse and drain the chickpeas, then add them to the bowl. Crumble feta cheese or scoop cottage cheese into the bowl.
- Cooking: Grill or pan-sear the chicken or tofu until cooked through (6–8 minutes per side). Slice the cooked protein and add it to the salad, along with sliced hard-boiled eggs and avocado.
- Finishing: Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss gently to combine and serve immediately.
Notes
Serve on chilled plates for a refreshing meal. Store components separately for best texture.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Grilling
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 600
- Sugar: 6g
- Sodium: 650mg
- Fat: 34g
- Saturated Fat: 6g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 44g
- Cholesterol: 185mg
