High Protein Tomato Basil Salad

A fresh and vibrant High Protein Tomato Basil Salad is the perfect combination of flavor, texture, and nutrition. Packed with a variety of ingredients that provide a balance of protein, fiber, and healthy fats, this salad is a hearty yet light dish that can serve as a main course or a side. The juicy, sweet tomatoes, creamy mozzarella, and crunchy sunflower or hemp seeds are complemented by the richness of grilled chicken and chickpeas. Tossed with a tangy dressing made from olive oil, balsamic vinegar, and Dijon mustard, this salad brings a burst of freshness to your table.

Ideal for those looking to boost their protein intake without compromising on flavor, this salad is as versatile as it is delicious. You can enjoy it for lunch, dinner, or even pack it for a healthy meal on the go. With options to add quinoa or swap ingredients based on dietary preferences, this recipe is adaptable to a variety of tastes and nutritional needs.

Why You’ll Love This Recipe

1. High in Protein – The combination of chicken, chickpeas, quinoa, and seeds makes this salad a protein powerhouse, perfect for a satisfying meal.
2. Fresh and Flavorful – The tomatoes, fresh mozzarella, and basil create a bright and refreshing base, while the dressing adds a perfect balance of tang and sweetness.
3. Customizable – Whether you’re vegetarian, gluten-free, or looking for extra protein, this salad can be easily adapted to suit your needs.
4. Nutrient-Dense – The ingredients provide a great mix of healthy fats, fiber, and vitamins, making this a wholesome meal that supports overall health.
5. Quick and Easy – With minimal preparation and no cooking required (except for grilling the chicken), this salad comes together in no time.

Ingredients

For the Salad:

• Cherry or grape tomatoes (halved)
• Fresh mozzarella balls (or diced mozzarella)
• Cooked chickpeas (or one 15-oz can, drained and rinsed)
• Cooked quinoa (optional, for extra protein)
• Grilled chicken breast (sliced) or shredded rotisserie chicken
• Fresh basil leaves (torn)
• Red onion (thinly sliced)
• Sunflower seeds or hemp seeds (for extra protein and crunch)

For the Dressing:

• Extra virgin olive oil
• Balsamic vinegar (or lemon juice for a fresher taste)
• Dijon mustard
• Honey (optional)
• Garlic (minced)
• Salt and pepper, to taste

Variations

• Vegetarian Option: Skip the chicken and add more plant-based protein by increasing the amount of chickpeas or adding roasted tofu.
• Gluten-Free: This salad is naturally gluten-free, but ensure that the quinoa you use is certified gluten-free if you’re sensitive.
• Dressing Swap: If you prefer a creamier dressing, swap balsamic vinegar for Greek yogurt or add a touch of tahini.
• Extra Crunch: Add chopped nuts like almonds, walnuts, or pistachios for an additional crunch and nutty flavor.
• Add More Veggies: Toss in some cucumber, bell peppers, or avocado to increase the veggie content.

How to Make the Recipe

Step 1: Prepare the Ingredients

Start by halving the cherry or grape tomatoes, slicing the red onion, and tearing the fresh basil leaves into smaller pieces. If you’re using quinoa, cook it according to package instructions and let it cool. Slice the grilled chicken breast into thin strips or shred the rotisserie chicken.

Step 2: Assemble the Salad

In a large salad bowl, combine the halved tomatoes, mozzarella, chickpeas, quinoa (if using), grilled chicken, red onion, and fresh basil leaves. Toss everything together gently to mix.

Step 3: Prepare the Dressing

In a small bowl or jar, whisk together the olive oil, balsamic vinegar (or lemon juice), Dijon mustard, honey (if using), minced garlic, salt, and pepper. Taste the dressing and adjust the seasoning as needed.

Step 4: Dress the Salad

Pour the dressing over the salad and toss gently to coat all of the ingredients with the dressing.

Step 5: Top with Seeds

Sprinkle sunflower seeds or hemp seeds over the top of the salad for an added crunch and extra protein boost.

Step 6: Serve

Serve immediately, or refrigerate for up to 1-2 hours before serving for a chilled salad. Enjoy!

Tips for Making the Recipe

• Pre-Cook Chicken: Grilled chicken can be prepared in advance and stored in the fridge for easy meal prep. Alternatively, use leftover chicken from a previous meal.
• Make it Meal-Prep Friendly: If you’re preparing this salad ahead of time, keep the dressing separate and add it just before serving to prevent the salad from getting soggy.
• Use Fresh Mozzarella: Fresh mozzarella adds creaminess and a delicate flavor, but you can also use shredded mozzarella if that’s what you have on hand.
• Add Extra Protein: If you want to increase the protein even further, add additional seeds, nuts, or even a boiled egg on top.
• Adjust the Dressing: If you like a tangier dressing, increase the amount of balsamic vinegar or lemon juice.

How to Serve

This salad can be served as a light main course or paired with grilled vegetables or whole grain bread for a heartier meal. It’s perfect for lunch, a healthy dinner, or even as a side dish at a barbecue or gathering.

Make Ahead and Storage

Storing Leftovers

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. If you’ve added quinoa, it may absorb some of the dressing, but the salad will still taste fresh and flavorful.

Freezing

This salad is not ideal for freezing, especially because of the fresh vegetables and cheese, which do not hold up well after freezing.

Reheating

This salad is best enjoyed cold, so if you have leftovers, simply serve them chilled without reheating.

FAQs

1. Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work perfectly for this salad. Just be sure to drain and rinse them well before adding to the salad.

2. Is quinoa necessary for the recipe?

No, quinoa is optional. It adds extra protein and texture, but you can skip it if you prefer or substitute with another grain like couscous or farro.

3. Can I use a different cheese?

Yes, feel free to use any cheese you prefer, such as feta, goat cheese, or a sharp cheddar, for a different flavor profile.

4. Can I make this salad ahead of time?

Yes, you can prepare the salad ahead of time, but it’s best to store the dressing separately until you’re ready to serve to avoid sogginess.

5. Can I add other vegetables to this salad?

Definitely! Feel free to add cucumbers, bell peppers, or even roasted vegetables like zucchini or eggplant for added variety.

6. Can I use a different type of protein?

Yes, you can swap the chicken for turkey, shrimp, or even a plant-based protein like tempeh or tofu.

7. Is this salad gluten-free?

Yes, this salad is naturally gluten-free, especially if you ensure the quinoa is certified gluten-free.

8. Can I use a different type of seed?

Yes, you can use any type of seed you like, such as pumpkin seeds or chia seeds, for a different flavor and texture.

9. What other dressings would go well with this salad?

A lemon vinaigrette or a creamy tahini dressing would pair beautifully with the fresh ingredients in this salad.

10. How can I make this salad vegan?

To make this salad vegan, use a plant-based protein, such as tofu or tempeh, and replace the mozzarella with a dairy-free cheese or omit it altogether.

Conclusion

The High Protein Tomato Basil Salad is a healthy and delicious way to enjoy fresh, vibrant ingredients while fueling your body with essential nutrients. Whether you’re looking for a quick lunch, a light dinner, or a satisfying side, this salad fits the bill with its balance of protein, fiber, and flavor. Customizable to suit various dietary preferences, it’s a versatile and easy-to-make dish that will quickly become a staple in your recipe repertoire.

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