Think salads can’t keep you full? Think again.
Sometimes, you want a meal that won’t just make you feel good, but will also give your body the exact nutrition it needs. A filling salad packed with protein and nutrients can support both your physical health and your mental well-being.
As we get older, prioritising health becomes a vital part of staying well. Getting enough protein is an excellent way to keep your muscles strong, support your immune system, and give you lasting energy throughout the day. The best part? You do not need to spend hours in the kitchen to make satisfying, high-protein meals.
To help you get started, we have rounded up three delicious, protein-rich salad recipes that will help you crush your wellness targets.
Grilled Chicken and roasted sweet potato protein salad
Ingredients
1 chicken breast
1 medium sweet potato
75g chopped romaine lettuce
60g of Rocket (Arugula)
Dressing
Balsamic vinaigrette
Instructions
- Preheat your oven (200°C)
- Chop your sweet potato into cubes on a baking sheet and tray. Add a drizzle of olive oil (or rapeseed oil) on top and put in the oven for 25-30 minutes. Once cooked, take out of the oven and let it cool.
- Season your chicken breast and grill over medium heat for 5 to 7 minutes each side, until the internal temperature reaches 74°C. Let it cool and slice.
- Toss your chopped romaine lettuce and rocket with your dressing choice.
- Add your roasted sweet potato, grilled chicken, and enjoy.
Tip: If you want an extra topping, try crumbling feta or goats cheese with a mix of pumpkin seeds on top.
Mediterranean Chickpeas and Tomato protein salad
Ingredients
15oz Chickpea (drained and rinsed)
8oz cherry tomatoes (chopped in halves)
½ cucumber (diced)
¼ thinly sliced red onion
2 to 4oz of Rocket
2tsp of thyme or oregano
Dressing
1tbs of Extra olive oil
1tbs balsamic vinegar
Drizzle of honey
Sprinkle of chilli flakes
Instructions
- Drain and wash the chickpeas in a sieve, under cold water. Once washed, add your chickpeas to your salad bowl
- Add the rest of your cherry tomatoes, thinly sliced red onion, diced cucumber and Rocket with your chickpeas.
- Toss your salad together.
- In a separate small bowl, combine your Extra-olive-oil, balsamic vinegar, drizzle of honey and chili flakes.
- Mix them together, then drizzle on top your your tossed salad and enjoy.
Glazed Tofu and Edamame protein salad
Ingredients
150g Firm Tofu (cut into bite-sized cubes)
155g Shelled Edamame (cooked and cooled)
140g Shredded Cabbage
70g Shredded Carrot
75g Diced Cucumber
30g Spring Onions (thinly sliced)
1 tbsp Vegetable or Rapeseed oil (for frying the tofu)
Tofu glaze mix
2.5 tbsp Soy Sauce
1 tsp Honey
1 clove Garlic (finely minced)
1 tsp Sesame Oil
1 tsp Sesame Seeds (optional garnish)
Instructions
- In a small bowl or mug, whisk together the soy sauce, honey, minced garlic, and sesame oil until the honey completely dissolves. Set this aside.
- Cut your tofu into blocks.
- Heat your frying oil in a pan over medium heat. Add your tofu cubes in the pan. Cook for about 5 minutes per side until they are brown and crispy.
- Turn off the stove heat completely and slide the pan onto a cooler hob and let it rest for around 20-30 seconds.
- Pour in your sauce mix over the warm tofu. Toss everything gently for 1 minute. The leftover heat from the pan will naturally thicken the honey and not burn the glaze without burning the garlic or getting stuck to your pan.
- In your serving bowl, toss the shredded cabbage, shredded carrot, diced cucumber, and spring onions together.
- Add your edamame and glazed tofu on top of your salad.
- Sprinkle your sesame seeds on top and enjoy!
