Healthy High-Protein Meal-Prep Salad
Hey, Heard You Needed an Easy Healthy Salad
You ever have one of those weeks where all you want is something that’s not a sad desk lunch, but you’ve got, like, zero energy to do anything about it? Yep, me too. This Healthy High-Protein Meal-Prep Salad is what I started making on Sunday afternoons after too many limp pre-packed salads at work (and once, disastrously, a tuna salad that scented up the whole office). Now, it’s kind of a weekend ritual—sometimes my kid helps, sometimes the cat tries to steal my chicken, and sometimes it all comes together in under 30 minutes (then I wonder why I don’t do it every week).
Why I Think You’ll Love This (And Maybe Even Make It Twice)
I throw this salad together when I need to feel virtuous without having to chew through a pile of plain lettuce—seriously, this thing’s got oomph. My family actually asks for it, which is wild considering last year the only greens they’d touch were on pizza. And I don’t know about you, but a fridge full of high-protein salad bowls makes me feel like I have my life together even if I did eat chocolate for breakfast (no shame). Plus, it’s super customizable. Oh, and if you’ve ever been hangry after a salad, I promise this fixes that problem. Trust me, there’s protein everywhere.
Here’s What You’ll Need (And Some Things You Don’t)
- 2 cooked chicken breasts, diced or shredded (sometimes I use rotisserie chicken when I’m feeling lazy, or honestly, canned works in a pinch—don’t @ me!)
- 1 can (15oz) chickpeas, drained and rinsed (I swap black beans if I’ve run out—works fine)
- 1 cup cooked quinoa (or farro… or even brown rice, though it gets a bit stodgy)
- a big handful of cherry tomatoes, halved (or chopped bell pepper, it’s all good)
- 1/2 cucumber, chopped (Grandma likes English cucumber but I just grab what’s cheapest)
- 1/4 cup feta cheese, crumbled (optional, but why not? Or skip if you’re dairy-free)
- 2 tablespoons pumpkin seeds or sunflower seeds (sometimes I do slivered almonds—really whatever’s left in the cupboard)
- For the dressing: 3 tablespoons olive oil, juice of 1 lemon, 1 teaspoon Dijon mustard, salt and pepper to taste (if you don’t have Dijon, plain yellow will do, but it’ll have a different vibe)
How I Throw It Together (And Where I Usually Taste-Test)
- First up, cook your quinoa according to the package (unless you’re the type who just wings it and hopes for the best; I respect that). Let it cool. And yes, warm quinoa in salad is weird but not bad, actually.
- While that’s going, chop your veg—tomatoes, cucumber, anything else you fancy. I usually eat a few tomato halves before they hit the bowl (quality control, right?).
- Toss your chicken, chickpeas, chopped veg, and cooled grains into the biggest bowl you can find. Seriously, go big or you’ll make a mess. Not that I’m speaking form experience…but I totally am.
- Add feta and seeds. I sort of sprinkle them with a flourish but also, sometimes just dump it all on top when I’m tired.
- For the dressing: shake olive oil, lemon juice, Dijon, and a good pinch of salt and pepper in a jam jar. No jar? Just whisk it in a mug—it all ends up the same. Taste test now (don’t skip! Once I did, and boy was it tart).
- Pour dressing over the salad and toss till everything looks shiny and happy (don’t worry if it looks a bit tossed around; it’s better rustic).
- Divide into meal-prep containers (or leave as is if you’re more of a family-style person; I tend to eat straight out of the mixing bowl when no one’s watching).
Stuff I’ve Learned Along the Way
- Letting the salad sit for half an hour before eating honestly makes it ten times better. Flavors meld or something science-y like that.
- If you’re out of chicken, a tin of salmon works surprisingly well (but not tuna for me, because of… office trauma).
- If you use too much lemon, just chuck in a pinch of sugar. Balances things out—thank you, random internet commenter I once read.
- Warm salad: yes, cold salad: yes. Room temp: kinda “meh.”
- It’s never quite as pretty as the pictures, but it always tastes better than it looks!
How I’ve Mixed It Up (And When It Went Sideways)
- I once swapped chickpeas for edamame—surprisingly nice but the texture’s a bit odd if you hate beans.
- Once tried adding raisins; nope. Not for me. Made it weirdly sweet. Maybe next time, cranberries instead?
- Turkey instead of chicken, why not? More protein, less fat (well, sometimes a little dry, but a bit more dressing fixes that).
What You’ll Need (But If You Don’t Have It, Improvise)
- Big mixing bowl (I used a soup pot once… worked alright!)
- Sharp-ish knife (don’t sweat if it’s not “chef’s grade”—mine isn’t)
- Cutting board
- Jar for shaking up dressing, or just use a whisk and mug. Once I used a leftover takeout container. Classy.
How to Store—If There’s Leftovers
This salad will keep in the fridge for about 3-4 days in an airtight container, though honestly, in my house it never lasts more than a day! If it sits, sometimes it dries out, so splash a bit more dressing if you’re eating it later.
Ways to Serve It (Or How We Usually Do It)
- Great straight out of the container (no shame, that’s lunch for me most workdays).
- I like it on top of a big bed of spinach or rocket.
- My dad likes it with pita bread, kind of like a DIY wrap. Go on, give it a whirl.
The Pro Tips I Had to (Painfully) Learn
- Don’t add the dressing if you want it to last. I once rushed and mixed everything at once—big mistake. Sog city by day 2.
- Cool the grains before mixing or it wilts the veg. Learned that one the hard way. Twice.
- Actually, just taste before you pack up. Fixes a world of seasoning problems.
Questions I Get About This Salad (Real Answers!)
“Can I make it vegan?” Absolutely—just skip the chicken and cheese; maybe toss in extra chickpeas or edamame instead. Job done.
“Does it get soggy?” Only if you put the dressing on early. Trust me, it’s worth keeping it separate if you’re prepping for the week. But sometimes a bit of soak is tasty, too.
“What if I don’t like quinoa?” Use rice, use barley, use couscous even! Or just skip it altogether and bump up the beans. No rules.
“How spicy is it?” Not even a smidge, unless you toss in some chili or tabasco (which I do sometimes when I feel mischievous).
“How much protein is actually in this?” Erm… depends on your portions, but between the chicken, grains, and seeds—you’re covered. If you want the exact numbers, better grab a calculator. I just eyeball it.
Oh, last thing—don’t forget to give yourself a pat on the back once you’ve got these meal-prep bowls lined up in your fridge. If only the rest of life felt this organised, eh?
Ingredients
- 2 boneless, skinless chicken breasts
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
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1Season the chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium heat and cook chicken for 5-6 minutes per side until fully cooked. Let rest, then slice thinly.
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2In a large bowl, combine the mixed salad greens, chickpeas, cherry tomatoes, cucumber, and red onion.
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3Prepare the dressing by whisking together remaining olive oil, lemon juice, salt, and pepper.
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4Add the sliced chicken to the salad bowl. Pour over the dressing and toss gently to combine.
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5Divide salad into 4 meal prep containers. Store in the refrigerator for up to 4 days. Enjoy cold or at room temperature.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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