High Protein Tomato Basil Salad

This High Protein Tomato Basil Salad is a fresh, flavorful dish packed with protein and vibrant ingredients. Combining juicy tomatoes, aromatic basil, and protein-rich elements like grilled chicken or chickpeas, this salad is both nutritious and satisfying. It’s perfect as a light lunch, a side dish, or a post-workout meal.

Why You’ll Love This Recipe

• Loaded with protein for a filling and energizing meal
• Fresh, bright flavors from ripe tomatoes and basil
• Quick and easy to prepare in under 15 minutes
• Versatile enough to customize with your favorite protein sources
• Perfect for meal prep and make-ahead lunches

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cherry or grape tomatoes, halved
• Fresh basil leaves, torn
• Grilled chicken breast or canned chickpeas (for a plant-based option)
• Fresh mozzarella or feta cheese
• Cooked quinoa or lentils (for extra protein)
• Olive oil
• Balsamic vinegar
• Garlic, minced
• Salt and black pepper
• Pumpkin seeds or sliced almonds (optional, for crunch)

Directions

1. Prepare the Ingredients: Slice the tomatoes, tear the basil, and dice the grilled chicken or drain the chickpeas.
2. Cook the Quinoa or Lentils (if using): Follow package instructions and let them cool slightly.
3. Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, garlic, salt, and pepper.
4. Assemble the Salad: In a large bowl, combine tomatoes, basil, protein source, cheese, and grains.
5. Add the Dressing: Drizzle the dressing over the salad and toss gently.
6. Garnish and Serve: Top with pumpkin seeds or sliced almonds if desired. Enjoy immediately!

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 5 minutes (if cooking quinoa/lentils)
• Total Time: 15 minutes

Variations

• Vegan Option: Use chickpeas or lentils and skip the cheese or use dairy-free alternatives.
• Extra Protein: Add grilled shrimp, tofu, or hard-boiled eggs.
• Nut-Free Version: Omit nuts and use sunflower seeds or extra quinoa for texture.
• Dressing Alternative: Try a lemon vinaigrette or Greek yogurt-based dressing for a tangy twist.
• Spicy Kick: Add red pepper flakes or diced jalapeño for heat.

Storage/Reheating

• Refrigeration: Store in an airtight container for up to 3 days.
• Dressing Storage: Keep the dressing separate and toss before serving to prevent sogginess.
• No Reheating Needed: This salad is best served cold or at room temperature.

FAQs

How much protein is in this salad?

The protein content depends on the chosen ingredients. Grilled chicken, quinoa, and chickpeas all provide significant protein.

Can I make this ahead of time?

Yes! Store the salad without the dressing and mix before serving for the best texture.

What type of tomatoes work best?

Cherry, grape, or heirloom tomatoes add the best flavor and texture.

Can I use dried basil instead of fresh?

Fresh basil is recommended for the best taste, but you can use dried basil in a pinch.

Is this salad good for weight loss?

Yes! It’s packed with lean protein, fiber, and healthy fats, making it a great option for weight management.

What’s the best cheese for this salad?

Mozzarella, feta, or goat cheese all work well. Choose based on your preference.

Can I use canned lentils instead of cooking them?

Absolutely! Just rinse and drain them before adding to the salad.

How can I make the dressing creamier?

Mix in a spoonful of Greek yogurt or avocado for a richer dressing.

What’s a good side dish for this salad?

Whole grain bread, roasted vegetables, or a light soup make excellent pairings.

Can I use store-bought dressing?

Yes, but a homemade dressing gives the best fresh flavor.

Conclusion

This High Protein Tomato Basil Salad is the perfect blend of freshness and nourishment. Packed with lean protein, healthy fats, and bright flavors, it’s a great option for a quick meal or a healthy side dish. Try it today and customize it with your favorite ingredients!

Print