Description
This Healthy Protein Salad Bowl is a vibrant, nutrient-packed meal perfect for a quick lunch or light dinner. Featuring a hearty base of quinoa or brown rice, mixed greens, fresh vegetables, and your choice of protein like chicken, tofu, or turkey, it offers versatility and robust flavor. Complemented by a tangy homemade dressing made from olive oil, apple cider vinegar, and Dijon mustard, this salad is both wholesome and delicious, making it an ideal choice for anyone seeking a balanced and satisfying meal.
Ingredients
Scale
Salad Base
- 1 cup cooked quinoa (or brown rice)
- 1 cup cooked chicken breast, diced (can substitute with grilled tofu, chickpeas, or turkey)
- 1 cup mixed greens (spinach, arugula, or kale)
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 avocado, sliced
- 1/4 cup chickpeas (optional for extra protein)
- 2 tbsp feta cheese (optional)
Dressing
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar (or lemon juice)
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- Salt and pepper to taste
- 1/2 tsp garlic powder (optional)
Instructions
- Prepare the Salad Base: Cook quinoa according to package instructions or substitute with brown rice if preferred. Ensure grains are fluffy and cooled to prevent wilting the greens.
- Cook the Protein: If using chicken, cook thoroughly and dice it into bite-sized pieces. Alternatively, cook your choice of protein such as grilled tofu or turkey, ensuring it is properly cooked and diced.
- Assemble the Salad: In a large bowl or plate, layer the cooked quinoa as the base evenly to distribute the grain throughout the salad.
- Add Vegetables and Protein: Top the quinoa with mixed greens, followed by cherry tomatoes, sliced cucumber, thinly sliced red onion, avocado slices, and chickpeas if using. Then, add the diced protein of your choice over the top.
- Add Cheese: Sprinkle feta cheese on top if desired, adding a creamy texture and tangy flavor to the salad.
- Make the Dressing: In a small bowl or jar, whisk together olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey or maple syrup, salt, pepper, and garlic powder if using. Mix well until fully combined and emulsified.
- Adjust Seasoning: Taste the dressing and adjust the seasoning as needed. For increased tanginess, add a little more vinegar or lemon juice to suit your preference.
- Serve: Drizzle the dressing over the salad just before serving. Toss everything gently to ensure all ingredients are lightly coated with the dressing for balanced flavor in every bite.
Notes
- You can substitute quinoa with brown rice or any other whole grain of your choice.
- Use grilled tofu or chickpeas as a vegetarian protein alternative.
- Feta cheese is optional and can be omitted for a dairy-free version.
- Adjust the dressing’s sweetness and acidity according to personal taste preferences.
- For extra crunch, consider adding nuts or seeds like almonds or pumpkin seeds.
