High Protein Salads

This high protein salad is one of my go-to meals when I want something light, refreshing, and nourishing. Packed with quinoa, chickpeas, and fresh vegetables, it gives me the protein boost I need while still being delicious and satisfying. I love the combination of creamy feta, zesty lemon dressing, and crisp cucumbers it’s a simple salad that feels wholesome and filling.

Why You’ll Love This Recipe

I really like how quick and versatile this salad is. It makes a great meal prep option for busy days, and it keeps me energized without feeling heavy. The quinoa and chickpeas provide plant-based protein, while the fresh herbs and veggies brighten everything up. I also enjoy how I can serve it as a main dish for lunch or pair it with grilled chicken or fish for dinner.

Ingredients

(Note: All ingredient amounts are listed in the recipe card below.)

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

Directions

1. I start by cooking the quinoa according to package instructions, then let it cool.
2. In a large bowl, I combine the cherry tomatoes, cucumber, chickpeas, and quinoa.
3. I add the crumbled feta and chopped parsley or cilantro.
4. In a small bowl, I whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
5. I pour the dressing over the salad and toss everything gently until well combined.
6. I serve it fresh or chill it in the refrigerator for about 30 minutes to let the flavors blend.

Servings and Timing

This recipe makes about 4 servings. It usually takes me 10 minutes to prepare the ingredients and about 15 minutes to cook the quinoa, so in 25 minutes I have a fresh, protein-packed salad ready.

Variations

Sometimes I add avocado for extra creaminess or swap feta for goat cheese. If I want even more protein, I top it with grilled chicken, shrimp, or tofu. I also like to throw in bell peppers or spinach for extra vegetables. For a different flavor, I switch lemon juice with lime juice and parsley with cilantro.

Storage/Reheating

I store the salad in an airtight container in the fridge for up to 3 days. Since it’s best served cold, I don’t reheat it, but I do like to add a fresh squeeze of lemon juice before eating leftovers to brighten up the flavors again.

FAQs

Can I use another grain instead of quinoa?

Yes, I sometimes use couscous, bulgur, or farro, though the protein content will vary.

How can I make this salad vegan?

I simply leave out the feta or replace it with a vegan cheese alternative.

Can I prepare it ahead of time?

Yes, I often make it the night before, and the flavors actually improve as it sits.

Can I use canned lentils instead of chickpeas?

Yes, canned lentils work well and also provide plenty of protein.

What’s the best way to cook quinoa for salad?

I like to cook quinoa with a pinch of salt and let it cool completely before mixing it into the salad so it doesn’t turn mushy.

Can I add nuts or seeds?

Definitely—I often add sunflower seeds, pumpkin seeds, or almonds for extra crunch and nutrition.

Is this salad good for meal prep?

Yes, it holds up well in the fridge and makes a perfect grab-and-go lunch.

How do I make it more filling?

I like adding avocado, grilled chicken, or boiled eggs to make it more substantial.

Can I use bottled lemon juice?

Fresh lemon juice always tastes better, but bottled works if that’s what I have on hand.

Can I freeze this salad?

I don’t recommend freezing because the fresh vegetables lose their texture after thawing.

Conclusion

I love making this high protein salad because it’s fresh, filling, and incredibly versatile. The mix of quinoa, chickpeas, and feta creates a perfect balance of flavor and nutrition, and the lemon dressing ties everything together beautifully. It’s one of those recipes I keep coming back to whenever I want something quick, healthy, and satisfying.

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