How To Make A High Protein Salad That Fuels You

Fuel your body with this high-protein salad — quick, filling, and nutritious. Try Recipench’s free recipe now!

Tired of salads that leave you hungry an hour later? This high-protein salad is built to fuel you, delivering satisfaction and nourishment in every bite.

Perfect for busy weeknights, meal prep, or a healthy lunch, this dish blends hearty protein, fresh produce, and vibrant flavors — all in one bowl. At Recipench, we design recipes that are free, easy, and designed to empower you to eat well without stress.

Table of Contents

1. Recipe Summary / Info Box
2. Ingredients
3. Instructions / Method
4. Tips, Notes & Variations
5. Nutritional Info & Ingredient Spotlight
6. FAQ
7. Conclusion & Call to Action

Recipe Summary / Info Box

Metric	Value
Prep Time	15 minutes
Cook Time	10 minutes (if any cooking needed)
Total Time	~25 minutes
Servings	4
Difficulty	Easy
Tags	high protein salad, easy healthy recipes, protein salad, budget-friendly meals, family-friendly recipes

Ingredients

🥗 Base Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup shredded carrots
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)

Dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Instructions / Method

3.1 Prepare Grains & Proteins

1. Cook Quinoa: Rinse 1 cup of quinoa under cold water. Combine with 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and let it cool.
2. Prepare Chickpeas: Drain and rinse 1 can (15 oz) of chickpeas. If desired, sauté in a pan with a drizzle of olive oil for 5 minutes until slightly crispy.

3.2 Combine Base Components

3. Chop Vegetables: Dice 1 cucumber, halve 1 cup of cherry tomatoes, and thinly slice 1/2 red onion.
4. Mix Base Ingredients: In a large bowl, combine the cooked quinoa, chickpeas, chopped cucumber, cherry tomatoes, red onion, shredded carrots, and chopped parsley.

3.3 Make & Add Dressing

5. Prepare Dressing: In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 tablespoon of balsamic vinegar, 1 teaspoon of Dijon mustard, salt, and pepper.
6. Dress Salad: Pour the dressing over the salad mixture and toss gently to combine.

3.4 Final Touch & Serve

7. Add Toppings: Sprinkle 1/4 cup of crumbled feta cheese over the salad.
8. Serve: Serve immediately or refrigerate for 30 minutes for a chilled salad.

Tip: Keep the dressing separate if storing leftovers to preserve crunch.

Tips, Notes & Variations

4.1 Storage & Make-Ahead Tips

• Store components separately (e.g., vegetables, protein, dressing).
• Dress only just before serving to prevent sogginess.
• Consume within 2–3 days for best freshness.

4.2 Flavor Boosters

• Add smoked paprika, lemon zest, or red pepper flakes.
• Use garlic, fresh herbs (parsley, mint, basil), or a dash of apple cider vinegar.

4.3 Substitutions & Dietary Swaps

• For vegan version: use tofu, tempeh, or extra beans.
• For gluten-free: use quinoa or gluten-free grains.
• For dairy-free: omit cheese or use non-dairy alternatives.

4.4 Serving Suggestions & Pairings

• Serve over greens (spinach, arugula) for extra volume.
• Serve inside a tortilla wrap or in a bowl with whole grain bread on side.
• Pair with a light soup or grilled vegetables.

Nutritional Info & Ingredient Spotlight

5.1 Ingredient Spotlight: Chickpeas

Chickpeas are a cornerstone of many high-protein salads: they deliver fiber, protein, iron, and folate. Their firm texture makes them ideal in cold salads, as they hold dressing without turning mushy. Because they’re affordable and widely available, they align with Recipench’s goal of budget-friendly, easy healthy recipes.

5.2 Nutritional Estimate (per serving)

Use your exact quantities to calculate, but approximate ranges might be:

• Calories: ~350–420 kcal
• Protein: ~15–25 g
• Carbohydrates: ~40–50 g
• Fat: ~15–20 g
• Fiber: ~

This high-protein salad isn’t just a meal—it’s a satisfying, nutrient-packed experience that keeps you energized and full longer. Whether you’re meal prepping for the week or seeking a quick, wholesome lunch, this recipe offers versatility and flavor.

Ready to elevate your salad game? Give this recipe a try and share your creations with us! Don’t forget to tag @Recipench on social media and use the hashtag #RecipenchEats to join our community of food enthusiasts.

For more delicious and nutritious recipes, explore our Recipe Index and discover new favorites to fuel your day.