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LEAP Chicago's Nutrition Tips: 3 Protein Packed Healthy Salad Recipes


Healthy salad recipes

Salads are not just about leafy greens; they can be a powerhouse of nutrients and flavor when combined with protein-rich ingredients. These three healthy salad recipes not only provide a burst of freshness but also deliver the protein your body needs for sustained energy and muscle support. Say goodbye to boring salads and dive into these delightful, protein-packed creations.

Grilled Chicken and Quinoa Power Salad:


Ingredients:

For the Salad:

  • 2 cups mixed salad greens (spinach, arugula, and kale)

  • 1 cup cooked quinoa, cooled

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced

  • 1/2 red onion, thinly sliced

  • 1/4 cup feta cheese, crumbled

For the Grilled Chicken:

  • 2 boneless, skinless chicken breasts

  • 1 tablespoon olive oil

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

For the Dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon Dijon mustard

  • Salt and pepper to taste

Instructions:

  1. Season chicken breasts with olive oil, dried oregano, salt, and pepper. Grill until fully cooked, then slice into strips.

  2. In a large bowl, combine mixed salad greens, quinoa, cherry tomatoes, cucumber, red onion, and grilled chicken.

  3. Whisk together the dressing ingredients in a small bowl and drizzle over the salad.

  4. Toss the salad gently to ensure even coating, sprinkle feta cheese on top, and serve.

Chickpea and Avocado Quinoa Bowl:


Ingredients:

For the Salad:

  • 2 cups cooked quinoa, cooled

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 1 avocado, diced

  • 1 cup cherry tomatoes, halved

  • 1/2 cup red bell pepper, diced

  • 1/4 cup red onion, finely chopped

  • 1/4 cup fresh cilantro, chopped

For the Dressing:

  • 2 tablespoons olive oil

  • Juice of 1 lime

  • 1 teaspoon honey

  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine cooked quinoa, chickpeas, diced avocado, cherry tomatoes, red bell pepper, red onion, and cilantro.

  2. In a small bowl, whisk together olive oil, lime juice, honey, salt, and pepper.

  3. Pour the dressing over the salad and toss gently to combine.

  4. Serve immediately or refrigerate until ready to enjoy.

Salmon and Mango Summer Salad:


Ingredients:

For the Salad:

  • 2 cups mixed salad greens

  • 1 cup cooked and flaked salmon

  • 1 ripe mango, diced

  • 1/2 cup cucumber, sliced

  • 1/4 cup red onion, thinly sliced

  • 1/4 cup almonds, toasted

  • 1/4 cup feta cheese, crumbled

For the Dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey

  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine mixed salad greens, flaked salmon, diced mango, cucumber, red onion, toasted almonds, and feta cheese.

  2. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.

  3. Drizzle the dressing over the salad and toss gently to coat.

  4. Serve this refreshing and protein-rich salmon and mango summer salad immediately.

Elevate your salad experience with these three protein-packed recipes that are as delicious as they are nutritious. Whether you're a fan of grilled chicken, chickpeas, or salmon, these salads offer a delightful combination of flavors and textures that will leave you satisfied and energized. Enjoy a healthy feast for your taste buds with these vibrant protein salads.


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