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15 Protein-Packed Salads That Don’t Need Chicken
Did you know that over 50% of Americans struggle to meet their daily protein needs? If you’re looking to up your protein intake without relying on chicken, you’re in for a treat! In this blog, we’ll explore 15 delicious protein-packed salads that are not only nutritious, but also bursting with flavor and variety. From quinoa and black beans to tofu and avocado, get ready to discover vibrant, healthy options that will delight your taste buds and energize your body!
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Quinoa and Black Bean Power Salad
This Quinoa and Black Bean Power Salad is a nutrient-packed dish that harmoniously blends earthy flavors with a zesty kick, making it both satisfying and refreshing.
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn, frozen or fresh
- 1 bell pepper, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Instructions:
1. Rinse the quinoa under cold water.
2. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, prepare the vegetables by dicing the bell pepper and finely chopping the onion and cilantro.
4. In a large bowl, combine the black beans, corn, bell pepper, red onion, and cilantro.
5. Once the quinoa is cooked, fluff it with a fork and let it cool for a few minutes before adding it to the bowl of vegetables.
6. In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper. Pour the dressing over the salad and toss to combine.
7. Adjust seasoning as needed and serve chilled or at room temperature.
Tips:
- For added flavor, marinate the black beans in lime juice and cumin for 30 minutes before mixing with other ingredients.
- Feel free to customize the vegetables based on your preference or what is in season.
- This salad can be stored in the refrigerator for up to 3 days, making it perfect for meal prep.
- Add diced avocado just before serving for extra creaminess.
Chickpea Spinach Salad with Feta
This Chickpea Spinach Salad with Feta combines fresh greens and protein-rich chickpeas, creating a deliciously vibrant dish that is both nutritious and satisfying.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups fresh spinach, chopped
- 1 cup cherry tomatoes, halved
- ½ cup feta cheese, crumbled
- ¼ cup red onion, finely chopped
- ¼ cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Instructions:
1. In a large mixing bowl, combine the chickpeas, chopped spinach, cherry tomatoes, feta cheese, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for up to an hour to allow flavors to meld.
Tips:
- Add diced avocado for extra creaminess.
- Substitute chickpeas with black beans for a different flavor.
- This salad pairs well with grilled chicken for added protein.
Lentil and Roasted Beet Salad
This Lentil and Roasted Beet Salad is special for its vibrant colors and harmonious blend of earthy lentils and sweet, roasted beets, making it both nutritious and beautifully appealing.
Ingredients:
- 1 cup lentils, rinsed
- 2 cups vegetable broth
- 2 medium beets, roasted and diced
- 1 cup arugula
- 1/2 cup feta cheese, crumbled
- 1/4 cup walnuts, chopped
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. In a medium pot, combine lentils and vegetable broth, bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender.
2. While the lentils are cooking, wrap the beets in foil and roast them in a preheated oven at 400°F (200°C) for about 30-35 minutes until tender.
3. Once the lentils are cooked, drain any excess liquid and let them cool slightly.
4. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper to create the dressing.
5. In a large bowl, combine the cooked lentils, roasted beets, arugula, feta cheese, and walnuts.
6. Drizzle the dressing over the salad and toss gently to combine.
7. Serve immediately or refrigerate for up to an hour to allow the flavors to meld.
Tips:
- For extra sweetness, add a drizzle of honey to the dressing.
- Try using different types of lentils for varied textures.
- This salad can be made a day ahead; just keep the dressing separate until serving.
Tofu and Avocado Citrus Salad
This Tofu and Avocado Citrus Salad is a refreshing blend of zesty citrus flavors, creamy avocado, and protein-packed tofu, making it a perfect light meal or side dish.
Ingredients:
- 1 block firm tofu, drained and pressed
- 1 tablespoon olive oil
- 1 teaspoon soy sauce
- 1 ripe avocado, diced
- 2 cups mixed greens
- 1 cup citrus segments (such as orange and grapefruit)
- 1/4 cup red onion, thinly sliced
- 2 tablespoons sesame seeds
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Instructions:
1. Preheat a skillet over medium heat and add the olive oil.
2. Cut the tofu into cubes and add it to the skillet. Cook for about 5 minutes, turning occasionally, until golden brown.
3. Drizzle soy sauce over the tofu and cook for an additional 2 minutes. Remove from heat and let cool.
4. In a large bowl, combine mixed greens, avocado, citrus segments, red onion, and cooled tofu.
5. Drizzle lime juice over the salad and toss gently to combine.
6. Sprinkle with sesame seeds and fresh cilantro before serving.
Tips:
- For extra flavor, marinate the tofu in soy sauce for 30 minutes before cooking.
- Feel free to add other vegetables like cucumber or bell pepper.
- Serve chilled for a refreshing meal on a hot day.
Edamame and Quinoa Crunch Salad
This Edamame and Quinoa Crunch Salad is special for its vibrant combination of fresh ingredients and nutty flavors, making it a refreshing choice for any meal.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cup shelled edamame
- 1/2 cup diced bell pepper
- 1/4 cup chopped green onion
- 1/4 cup shredded carrots
- 1/4 cup cilantro, chopped
- 2 tablespoons olive oil
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- 1/4 cup toasted sesame seeds
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Instructions:
1. In a medium pot, bring the water to a boil and add the rinsed quinoa. Reduce heat to low, cover, and cook for about 15 minutes or until the quinoa is fluffy and water is absorbed.
2. While the quinoa is cooking, steam the edamame in a separate pot for about 5 minutes until tender.
3. In a large bowl, combine the cooked quinoa, steamed edamame, diced bell pepper, chopped green onion, shredded carrots, and cilantro.
4. In a small bowl, whisk together the olive oil, rice vinegar, soy sauce, sesame oil, salt, and pepper.
5. Pour the dressing over the salad and toss gently to combine all the ingredients.
6. Sprinkle the toasted sesame seeds on top before serving.
Tips:
- For added crunch, consider mixing in some chopped nuts like almonds or cashews.
- Refrigerate the salad for an hour before serving to allow the flavors to meld together.
- This salad can be stored in an airtight container in the fridge for up to 3 days.
Greek Yogurt and Chickpea Salad
This Greek Yogurt and Chickpea Salad is a refreshing and nutritious dish that combines creamy yogurt with the hearty texture of chickpeas, enhanced by vibrant herbs and tangy lemon.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup Greek yogurt
- 1/2 cup diced cucumber
- 1/2 cup diced tomatoes
- 1/4 cup red onion, finely chopped
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon olive oil
- Salt and pepper to taste
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 10 minutes
Instructions:
1. In a large bowl, combine the chickpeas, diced cucumber, diced tomatoes, and red onion.
2. In a separate bowl, whisk together the Greek yogurt, lemon juice, olive oil, salt, and pepper.
3. Pour the yogurt dressing over the chickpea mixture and stir until well combined.
4. Fold in the chopped parsley and adjust seasoning if necessary.
5. Serve chilled or at room temperature.
Tips:
- For added crunch, include diced bell peppers or radishes.
- Let the salad sit for 30 minutes before serving to allow the flavors to meld.
- This salad can be stored in an airtight container in the refrigerator for up to 3 days.
Mixed Bean and Avocado Salad
This Mixed Bean and Avocado Salad is a vibrant blend of flavors that perfectly balances the creaminess of avocado with the hearty texture of mixed beans.
Ingredients:
- 1 can black beans, rinsed and drained
- 1 can kidney beans, rinsed and drained
- 1 can chickpeas, rinsed and drained
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Instructions:
1. In a large mixing bowl, combine the black beans, kidney beans, and chickpeas.
2. Add the diced avocado, cherry tomatoes, red onion, and cilantro to the bowl.
3. In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper.
4. Pour the dressing over the bean and avocado mixture and gently toss to combine, being careful not to mash the avocado.
5. Serve immediately or refrigerate for up to an hour to allow the flavors to meld.
Tips:
- For added crunch, consider mixing in some chopped bell peppers or cucumbers.
- Feel free to customize the beans based on what you have available.
- This salad makes excellent leftovers; just keep the dressing on the side until ready to serve.
Grilled Vegetable and Farro Salad
This Grilled Vegetable and Farro Salad is special for its vibrant flavors, combining the smoky taste of grilled vegetables with the nutty texture of farro, creating a wholesome and satisfying dish.
Ingredients:
- 1 cup farro
- 2 cups vegetable broth
- 1 medium zucchini, sliced
- 1 medium bell pepper, chopped
- 1 medium red onion, sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup fresh basil, chopped
- 2 tablespoons balsamic vinegar
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. Rinse the farro under cold water, then combine it with the vegetable broth in a saucepan and bring to a boil.
2. Reduce heat, cover, and simmer for about 20-25 minutes until the farro is tender; drain any excess liquid.
3. Preheat the grill to medium-high heat.
4. In a large bowl, toss the zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, garlic powder, oregano, salt, and pepper.
5. Grill the vegetables for 5-7 minutes, turning occasionally until they are tender and have nice grill marks.
6. In a large serving bowl, combine the cooked farro, grilled vegetables, fresh basil, and balsamic vinegar; toss gently to mix.
7. Serve warm or at room temperature, and enjoy!
Tips:
- Feel free to substitute any seasonal vegetables you have on hand.
- For added protein, consider tossing in some grilled chicken or chickpeas.
- This salad can be stored in an airtight container in the refrigerator for up to 3 days.
Seared Tofu and Kale Salad
This Seared Tofu and Kale Salad brings together the earthy flavors of sautéed kale, the satisfying crunch of toasted nuts, and the savory goodness of perfectly seared tofu for a wholesome and delicious meal.
Ingredients:
- 14 ounces firm tofu, pressed and cubed
- 4 cups kale, chopped
- 2 tablespoons olive oil, divided
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- ½ cup diced red bell pepper
- ¼ cup toasted sunflower seeds
- ¼ teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Instructions:
1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
2. Add the cubed tofu to the skillet, season with salt and pepper, and sauté until golden brown on all sides, about 8-10 minutes.
3. Remove the tofu from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of olive oil and minced garlic; sauté for about 30 seconds until fragrant.
5. Add the chopped kale and diced red bell pepper; cook for about 5 minutes until the kale is wilted.
6. Stir in the soy sauce, sesame oil, rice vinegar, red pepper flakes, and seared tofu; cook for another 2 minutes to combine flavors.
7. Remove from heat and add toasted sunflower seeds before serving.
Tips:
- For extra flavor, marinate the tofu in soy sauce for 15 minutes before cooking.
- You can substitute kale with spinach or arugula if desired.
- Serve the salad warm or at room temperature for flexibility in meal prep.
Peanut Butter-Drizzled Carrot and Cabbage Salad
This Peanut Butter-Drizzled Carrot and Cabbage Salad combines crunchy vegetables with a creamy, nutty dressing, creating a delightful balance of flavors and textures.
Ingredients:
- 2 cups shredded carrots
- 2 cups shredded cabbage
- 1/2 cup chopped green onions
- 1/4 cup chopped fresh cilantro
- 1/3 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon water (to thin the dressing)
- 1/4 cup roasted peanuts for garnish
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 10 minutes
Instructions:
1. In a large bowl, combine the shredded carrots, shredded cabbage, chopped green onions, and chopped cilantro.
2. In a separate bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, sesame oil, and water until smooth.
3. Drizzle the peanut butter dressing over the salad ingredients and toss until everything is well coated.
4. Serve immediately, garnishing with roasted peanuts on top for added crunch.
Tips:
- To enhance the flavor, let the salad sit for a few minutes before serving to allow the ingredients to meld.
- Feel free to add other vegetables such as bell peppers or radishes for extra color and crunch.
- For a vegan version, replace honey with maple syrup.
Hemp Seed and Cherry Tomato Salad
This Hemp Seed and Cherry Tomato Salad is a vibrant dish that combines the nutty flavor of hemp seeds with the sweet and juicy burst of cherry tomatoes for a refreshing, nutritious meal.
Ingredients:
- 2 cups cherry tomatoes, halved
- 1/2 cup hemp seeds
- 1/4 cup fresh basil, chopped
- 1/4 cup red onion, finely diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt to taste
- Black pepper to taste
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 10 minutes
Instructions:
1. In a large mixing bowl, combine the halved cherry tomatoes, hemp seeds, chopped basil, and diced red onion.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and black pepper.
3. Drizzle the dressing over the tomato mixture and toss gently to combine.
4. Let the salad sit for a few minutes to allow the flavors to meld before serving.
Tips:
- For added flavor, consider including feta cheese or avocado.
- Serve the salad chilled for a refreshing experience on hot days.
- This salad can be stored in the refrigerator for up to 2 days, but is best enjoyed fresh.
Roasted Cauliflower and Tahini Salad
This Roasted Cauliflower and Tahini Salad combines nutty, flavorful tahini with tender roasted cauliflower for a deliciously satisfying dish.
Ingredients:
- 1 medium head of cauliflower, cut into florets
- 3 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika
- 1 cup cooked chickpeas
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- ¼ cup fresh parsley, chopped
- ¼ cup pomegranate seeds (optional)
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Instructions:
1. Preheat your oven to 425°F (220°C).
2. In a bowl, toss the cauliflower florets with olive oil, salt, black pepper, and smoked paprika until evenly coated.
3. Spread the cauliflower in a single layer on a baking sheet and roast for about 25 minutes, or until golden and tender, stirring halfway through.
4. While the cauliflower is roasting, prepare the dressing by whisking together tahini, lemon juice, minced garlic, and a little water until smooth.
5. Once the cauliflower is done, let it cool slightly before combining it with the chickpeas and parsley in a large salad bowl.
6. Drizzle the tahini dressing over the salad and toss gently to combine.
7. Garnish with pomegranate seeds if desired and serve warm or at room temperature.
Tips:
- For extra crunch, add some toasted nuts or seeds to the salad.
- You can make the salad ahead of time; just keep the dressing separate until serving.
- Feel free to add other roasted vegetables like bell peppers or carrots for variety.
Zucchini Noodle and Peanut Salad
This Zucchini Noodle and Peanut Salad is a refreshing combination of crunchy vegetables and creamy peanut dressing that will tantalize your taste buds.
Ingredients:
- 2 medium zucchini, spiralized
- 1 cup red bell pepper, thinly sliced
- 1 cup carrots, julienned
- 1 cup cucumber, thinly sliced
- 1/2 cup red cabbage, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 1/2 cup creamy peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon lime juice
- 1 tablespoon honey or agave syrup
- 1 teaspoon sesame oil
- 1/4 cup water
- 1/4 teaspoon crushed red pepper flakes (optional)
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Instructions:
1. In a large mixing bowl, combine the spiralized zucchini, red bell pepper, carrots, cucumber, red cabbage, and cilantro.
2. In a separate bowl, whisk together the peanut butter, soy sauce, lime juice, honey, sesame oil, and water until smooth.
3. Pour the peanut dressing over the vegetable mixture and toss until everything is evenly coated.
4. If desired, add crushed red pepper flakes for an additional kick and toss again.
5. Serve the salad chilled or at room temperature as a refreshing side dish or light main course.
Tips:
- For added protein, consider adding grilled chicken or tofu to the salad.
- Feel free to experiment with other vegetables like snap peas or radishes for more crunch.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
Cottage Cheese and Berry Salad
This Cottage Cheese and Berry Salad is a refreshing blend of creamy cottage cheese and sweet, juicy berries that make it a perfect healthy treat.
Ingredients:
- 2 cups cottage cheese
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1/4 cup chopped nuts (optional)
- Fresh mint leaves for garnish (optional)
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 10 minutes
Instructions:
1. In a mixing bowl, combine the cottage cheese, honey (or maple syrup), and vanilla extract.
2. Gently fold in the mixed berries until evenly distributed.
3. If using, add the chopped nuts and mix lightly.
4. Serve the salad in individual bowls or on a platter, garnished with fresh mint leaves if desired.
Tips:
- Feel free to substitute any berries based on what you have available.
- For a lower-calorie option, use low-fat cottage cheese.
- Add a sprinkle of cinnamon for extra flavor.
Tempeh, Apple, and Almond Salad
This refreshing Tempeh, Apple, and Almond Salad combines the nutty flavors of tempeh with the sweetness of apples and the crunch of almonds, creating a delightful and nutritious dish.
Ingredients:
- 8 ounces tempeh, diced
- 2 apples, cored and chopped
- 1/2 cup sliced almonds, toasted
- 4 cups mixed salad greens
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Instructions:
1. In a skillet, heat a small amount of oil over medium heat and sauté the diced tempeh for about 10 minutes until golden brown.
2. In a large bowl, combine the salad greens, chopped apples, and toasted almonds.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard, salt, and pepper to create the dressing.
4. Add the sautéed tempeh to the salad bowl and drizzle with the dressing, then toss to combine evenly.
5. Serve immediately and enjoy your nutritious salad!
Tips:
- For extra flavor, marinate the tempeh in soy sauce for 30 minutes before sautéing.
- Feel free to add additional toppings like feta cheese or dried cranberries for more variety.
- This salad can be prepared ahead of time; just keep the dressing separate until ready to serve.
