High Protein Tomato and Basil Salad
This High Protein Tomato and Basil Salad is a fresh, vibrant, and nourishing dish that’s as easy to prepare as it is delicious. Juicy cherry tomatoes, aromatic fresh basil, and creamy mozzarella come together with protein-rich chickpeas and a zesty balsamic vinaigrette. It’s perfect as a stand-alone light lunch, a side for grilled dishes, or even a make-ahead meal prep option. With plant-based protein, healthy fats, and fiber, this salad supports muscle health and keeps you feeling full and energized.
Time:
Prep Time: 10 minutes
Cook Time: 0 minutes (no cooking required)
Total Time: 10 minutes
Ingredients:
For the Salad:
2 cups cherry tomatoes, halved
1 cup cooked chickpeas (or 1 can, drained and rinsed)
1/2 cup mozzarella pearls (or cubed tofu for a vegan option)
1/2 cup fresh basil leaves, torn
1/4 cup red onion, thinly sliced
1 tbsp hemp seeds or sunflower seeds (optional, for extra protein and crunch)
Salt and pepper, to taste
For the Balsamic Dressing:
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1 tsp Dijon mustard (optional, for tangy depth)
1 small clove garlic, finely grated or minced
Salt and freshly cracked black pepper, to taste
Instructions:
Prepare Vegetables and Protein:
Rinse and halve the cherry tomatoes.
Rinse and drain chickpeas if using canned.
Tear the basil leaves gently for maximum aroma.
Slice the red onion thinly.
If using tofu, cube it and pat dry.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, balsamic vinegar, Dijon mustard, and minced garlic.
Season with salt and pepper to taste. Mix well until emulsified.
Assemble the Salad:
In a large salad bowl, combine the tomatoes, chickpeas, mozzarella (or tofu), red onion, and basil.
Dress the Salad:
Pour the dressing over the salad and toss gently to coat everything evenly.
Finish and Serve:
Sprinkle hemp seeds on top for extra protein and texture.
Let it sit for 5–10 minutes for the flavors to meld, or serve immediately.
Notes:
Vegan Option: Use tofu or vegan mozzarella in place of dairy-based cheese.
Meal Prep: Store the salad and dressing separately if prepping in advance. Combine just before serving.
Seasonal Add-In: Add diced avocado, cucumber, or grilled corn for variety.
Kid-Friendly: Dice ingredients smaller and reduce onion if needed.
Tips for Success:
Balance Flavors: Use ripe, sweet tomatoes to complement the tangy balsamic and creamy cheese/tofu.
Serving Warm: Slightly warm chickpeas or tofu before mixing for a more comforting feel.
Avoid Soggy Basil: Add basil at the end to keep it fresh and fragrant.
Texture Variety: A mix of crunchy (seeds), creamy (cheese/tofu), and juicy (tomatoes) makes the salad more satisfying.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes! Prep the components and store separately. Add basil and dressing just before serving for best texture and flavor.
Q: How can I add more protein?
A: Add grilled chicken, hard-boiled eggs, quinoa, or swap chickpeas for edamame. Also, hemp seeds add a nice protein boost without changing flavor.
Q: What type of tomatoes work best?
A: Cherry or grape tomatoes are ideal because they’re sweet and firm. You can also use diced Roma tomatoes, just remove the excess liquid.
Q: Can I use a store-bought dressing?
A: Absolutely! Just look for one with simple, clean ingredients. A good balsamic vinaigrette or Italian dressing works well.
Q: How long does it last in the fridge?
A: The undressed salad keeps well for 2–3 days. Once dressed, it’s best eaten within 24 hours due to the basil and moisture from tomatoes.