Protein-Packed Spinach and Chickpea Salad
This Protein-Packed Spinach and Chickpea Salad is a vibrant, hearty, and nutritious meal packed with plant-based protein, fiber, and essential nutrients. Featuring fresh baby spinach, protein-rich chickpeas, crunchy veggies, and a zesty dressing, it’s perfect for lunch, meal prep, or a post-workout meal. It’s naturally vegan, gluten-free, and loaded with texture and flavor.
Time Breakdown:
Prep Time: 10–15 minutes
Cook Time: 0 minutes
Total Time: 10–15 minutes
Ingredients
(Serves 2–3):
Base Salad:
3 cups baby spinach (or mixed greens)
1 can (15 oz) chickpeas, drained and rinsed
1/2 red bell pepper, diced
1/2 cucumber, diced
1/4 red onion, thinly sliced
1/2 avocado, sliced or cubed
1/4 cup cherry tomatoes, halved
2 tbsp sunflower seeds or pumpkin seeds (optional)
Optional Protein Boosters:
1 boiled egg per serving
2 tbsp hemp seeds or feta cheese
Grilled tofu or tempeh slices
For the Lemon-Garlic Dressing:
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
1/2 tsp maple syrup or honey (optional)
Salt & pepper to taste
Instructions:
1. Make the Dressing:
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic, maple syrup, salt, and pepper. Set aside.
2. Prep Salad Ingredients:
Drain and rinse chickpeas well.
Chop veggies and greens, slice avocado last to avoid browning.
3. Toss the Salad:
In a large bowl, combine spinach, chickpeas, veggies, and seeds.
Drizzle dressing over the top and gently toss to combine.
4. Serve:
Plate and top with avocado, optional boiled eggs, or other protein boosters.
Serve immediately or refrigerate up to 2 days (keep avocado separate until serving).
Tips & Notes:
For extra flavor: Roast the chickpeas with a bit of paprika and olive oil for crunch.
Meal prep tip: Store dressing separately to keep greens crisp.
Vegan protein boost: Add quinoa, edamame, or lentils for an even higher protein count.
Want it warm? Lightly sauté spinach and chickpeas before tossing for a warm salad version.
Questions & Answers
Q: Can I use canned chickpeas?
A: Yes, canned chickpeas are perfect. Just rinse and drain them well.
Q: How long does it last in the fridge?
A: Up to 2–3 days without avocado or dressing added. Add those fresh when serving.
Q: Is this salad good for weight loss?
A: Yes! It’s high in protein and fiber, low in saturated fat, and keeps you full.
Q: Can I add grains like quinoa or brown rice?
A: Absolutely—quinoa adds extra protein and texture. Add 1/2 cup per serving.
Nutritional Value
Calories: 330–370 kcal
Protein: 15–18g
Fat: 18g
Carbs: 30g
Fiber: 9g
Sugar: 4g
Sodium: 300–400mg