High-Protein Tomato Basil Salad
This salad takes the classic tomato-basil combo and turns it into a satisfying meal with the addition of high-protein ingredients like grilled chicken and chickpeas (or cottage cheese / mozzarella if you prefer vegetarian). Tossed with a light balsamic-olive oil dressing, it’s refreshing, nutrient-dense, and perfect for lunch or dinner.
Time
Prep Time: 15 minutes
Cook Time: 10 minutes (if cooking chicken)
Total Time: 25 minutes
Servings: 2–3
Ingredients
Salad Base
3 medium ripe tomatoes, chopped (or 1 ½ cups cherry tomatoes, halved)
1 cup cucumber, diced
½ small red onion, thinly sliced
½ cup fresh basil leaves, torn
1 avocado, diced
Protein Options (pick one or mix)
2 grilled chicken breasts, sliced
OR 1 cup cooked chickpeas (for vegetarian)
OR 1 cup cottage cheese or fresh mozzarella balls
Dressing
3 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1 tsp Dijon mustard
1 clove garlic, minced
Salt & black pepper, to taste
Garnish
2 tbsp sunflower seeds or pumpkin seeds (for crunch & extra protein)
Instructions
Prepare the Protein
If using chicken: Season with salt, pepper, and a drizzle of olive oil. Grill or pan-cook for 5–6 minutes per side until cooked through. Slice thinly.
If using chickpeas: Rinse and drain. Optionally, toss with olive oil, paprika, and salt, and roast at 400°F (200°C) for 15 minutes for extra crunch.
Mix the Salad
In a large bowl, combine tomatoes, cucumber, red onion, and basil.
Add your chosen protein and avocado (if using).
Make the Dressing
Whisk together olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper.
Assemble & Serve
Drizzle dressing over the salad and toss gently.
Sprinkle with sunflower or pumpkin seeds before serving.
Notes & Tips
Meal Prep: Keep dressing separate until ready to serve to avoid soggy salad.
Extra Protein Boost: Add a boiled egg or a scoop of quinoa.
Dairy-Free: Skip cheese and use chicken or chickpeas for protein.
Make It a Wrap: Stuff leftovers into a whole-grain pita for a grab-and-go meal.
Frequently Asked Questions
Q: Can I use canned tuna instead of chicken?
Absolutely — tuna or salmon works great for a no-cook option.
Q: How do I keep basil fresh in the salad?
Add basil just before serving so it doesn’t wilt.
Q: What if I don’t like balsamic vinegar?
Use red wine vinegar or lemon juice instead.
Nutritional Information
Calories: ~420
Protein: 38g
Carbs: 20g
Fat: 22g
Fiber: 6g