Eating a high-protein salad can transform a simple meal into a powerhouse of flavor and nutrition. I love how vibrant these salads can be, showcasing colorful ingredients and bold flavors that keep me coming back for more. This high protein salad, packed with chickpeas, quinoa, and feta, not only fills me up but also gives me the energy I need to tackle my day. With a burst of freshness from the veggies and a zing from the dressing, it’s perfect for lunch, dinner, or even a potluck.
The textures are delightful, with chewy quinoa, creamy feta, and crisp veggies harmonizing in each bite. This salad is ideal for anyone looking to eat healthier without sacrificing taste. Whether you’re a busy professional, a fitness enthusiast, or simply someone who loves delicious food, this salad fits the bill. Plus, it only takes about 30 minutes to prepare, making it a great option for meal prep or a quick weeknight dinner.
Reasons to try it
- It’s high in protein, keeping you satisfied longer.
- Quick and easy to prepare, ideal for busy schedules.
- Flavorful and colorful ingredients make it visually appealing.
- Great for meal prep and can be stored for days.
- Budget-friendly using pantry staples and fresh produce.
“A delicious way to enjoy a nutritious meal!”
Preparing it: quick look
Making this high protein salad starts with rinsing quinoa and cooking it until fluffy. While it cools, you’ll chop up fresh vegetables like chunky cucumbers and halved cherry tomatoes, adding a refreshing component to the dish. To finish, mix everything with chickpeas and feta, then drizzle with a homemade dressing of olive oil and lemon juice. It’s really that simple!
Key ingredients for high protein salad
- 1 cup quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup feta cheese, crumbled
- ½ cup fresh parsley or cilantro, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Ingredient notes & swaps
- Quinoa provides a complete protein source; consider using brown rice as an alternative if preferred.
- You can swap chickpeas for black beans for a different flavor profile.
- Substitute feta with a dairy-free cheese for a vegan version.
- Fresh herbs can be swapped; cilantro or dill can give different flavor notes.
Step-by-step instructions
This simple recipe delivers a light yet satisfying meal packed with nutrients. Start by cooking your quinoa and letting it cool, while you prepare the other ingredients.
- Rinse 1 cup of quinoa under cold water.
- In a pot, combine the rinsed quinoa with 2 cups of water or vegetable broth.
- Bring to a boil; cover and simmer for 15 minutes until the liquid is absorbed. Allow to cool briefly.
- While the quinoa cooks, chop 1 cup of cherry tomatoes and 1 cucumber, and add ½ cup fresh parsley (or cilantro).
- In a large bowl, combine the cooled quinoa, 1 can of drained and rinsed chickpeas, chopped veggies, and ½ cup crumbled feta cheese until mixed well.
- In a small bowl, whisk together 3 tbsp olive oil and 2 tbsp lemon juice. Season with salt and pepper.
- Drizzle dressing over the salad; toss gently to coat everything evenly.
- Serve immediately or chill in the fridge for a refreshing meal later.
Helpful cooking tips
- Rinse quinoa thoroughly to remove its natural coating, called saponin, which can taste bitter.
- Use vegetable broth instead of water for cooking quinoa for added flavor.
- Prep your veggies ahead of time; this salad works great as part of your weekly meal prep!
- If using dried herbs, consider cutting the quantity down by half since they are more concentrated.
Best ways to enjoy it
This salad pairs well with grilled chicken or shrimp for extra protein. Consider serving it on a bed of greens for a light lunch or enjoying it as a standalone dish. A sprinkle of lemon zest or a handful of olives can add a new dimension to the flavors. For a punchy twist, try adding some diced avocado or sliced radishes.
Storage & reheating tips
Store leftovers in an airtight container in the fridge for up to 4 days. The flavors meld wonderfully over time, making it even tastier the next day. For long-term storage, consider freezing portions; it will retain quality for about 2-3 months. Just be aware, the texture of ingredients like cucumbers may change upon thawing, so add those fresh when serving.
Refrigerate leftovers within 2 hours; reheat until steaming hot.
How to fix common issues
If your quinoa turns out mushy, it’s likely overcooked. Make sure to stick to the cooking time and check it beforehand. If the salad tastes bland, consider adding more salt, lemon juice, or a splash of vinegar for brightness. In case it’s too dry, a little extra olive oil can help moisten it up without sacrificing flavor. If separation occurs when stored, simply toss again before serving.
Creative twists
For extra crunch, add nuts or seeds like sunflower seeds or almonds. Roasted vegetables, such as bell peppers or zucchini, can provide a hearty twist. If you want a spicy kick, consider adding chopped jalapeños or a sprinkle of chili flakes to the mix. Fresh fruit, like diced apples or pomegranate seeds, can add surprising sweetness and texture.
Common questions
Can I make this salad vegan?
Absolutely! Just replace the feta cheese with a plant-based alternative, and you’re good to go.
Can I use a different grain?
Certainly! Brown rice, farro, or barley would all work as substitutes for quinoa, although cooking times may vary.
How long does this salad keep?
In an airtight container in the fridge, this salad can keep for up to four days, making it excellent for meal prep.
Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
Can I add more protein?
Definitely! Consider adding grilled chicken, shrimp, or hardboiled eggs for an additional protein boost.
High Protein Salad
Ingredients
Method
- Rinse quinoa under cold water.
- In a pot, combine the rinsed quinoa with 2 cups of water or vegetable broth.
- Bring to a boil; cover and simmer for 15 minutes until the liquid is absorbed. Allow to cool briefly.
- While the quinoa cooks, chop cherry tomatoes and the cucumber, and add fresh parsley.
- In a large bowl, combine the cooled quinoa, chickpeas, chopped veggies, and feta.
- In a small bowl, whisk together olive oil and lemon juice. Season with salt and pepper.
- Drizzle dressing over the salad; toss gently to coat everything evenly.
- Serve immediately or chill in the fridge for a refreshing meal later.