Craving a salad that’s anything but boring?
Imagine a bowl bursting with vibrant colors and packed with high-protein goodness. This High-Protein Meal-Prep Salad is not just another salad; it waves goodbye to boring greens and says hello to hearty ingredients that keep you full and satisfied. Perfect for meal prep, it’s creamy, crunchy, and downright delicious.
Why make this recipe
Why would you want to make this delightful salad? First off, you’ll achieve effortless meal prep that’s as easy as tossing ingredients together. Plus, it clearly wins in the cleanup department—one bowl and a saucepan are all you need! And hey, it’s family-friendly; even the picky eaters will appreciate the colorful appeal and nourishing flavor profile. Who wouldn’t want a salad that doubles as a meal?
Ingredients
You don’t need fancy stuff — just these basics!
- 1 cup uncooked French lentils (or brown, or green)
- 1 cup uncooked kamut (or farro, barley, or quinoa)
- 1 medium bunch kale (curly or lacinato, tough stems removed, chopped)
- 1/2 medium red cabbage (or green, white, or savoy cabbage, chopped)
- 4 green onions (thinly sliced)
- Drizzle of extra-virgin olive oil (optional)
- 3 cloves garlic (optional)
- 1/3 cup raw pumpkin seeds (optional)
- 2 tablespoons hemp hearts (optional)
- 1 1/2 tablespoons capers (preferably low-sodium, rinsed) (optional)
- 1/2 cup tahini
- 3 tablespoons balsamic vinegar
- 2 teaspoons Dijon mustard (or wholegrain mustard)
- 2 teaspoons maple syrup
- 1 teaspoon garlic powder
- 2 teaspoons dried herbs (like marjoram, oregano, or Italian)
- 6 tablespoons cold water
- 2 lemons (juice)
Directions
Let’s dive into making this salad!
- Cook the lentils and grain according to package instructions until al dente. Rinse them under cold water and set aside.
- In a large saucepan, toss in the chopped kale, cabbage, and green onion. Optionally, drizzle with olive oil, press in the garlic, and cook over low heat for about 3 minutes until the kale slightly wilts.
- In a large bowl, combine the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, and any other desired ingredients.
- In a medium bowl or jar, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, and garlic powder. Add dried herbs to taste, then gradually add cold water until you reach the desired consistency. Squeeze in fresh lemon juice to taste.
- Pour the dressing over the salad and sprinkle with black sesame seeds. Serve chilled.
How to make High-Protein Meal-Prep Salad (Overview)
Ready for the steps? Start by cupping your favorite lentils and grain, cooking them like a pro. While they simmer, get your leafy greens ready—a little wilting won’t hurt. Toss all those vibrant veggies together, whip up a simple dressing that’s anything but boring, and voila! It’s like magic, but without any rabbits or top hats. Pro tip: Don’t skip toasting the garlic—it adds an incredible depth of flavor that you’ll wonder how you lived without.
How to serve High-Protein Meal-Prep Salad
This salad isn’t just about eating; it’s an experience. Picture this: a giant bowl filled with vivid greens, crunchy textures from the cabbage, and pops of color from pumpkin seeds mingling together. Each bite—crunchy, creamy, tangy! Pair it with grilled chicken for extra protein or serve it alongside a warm loaf of bread for a cozy touch. The aroma will have everyone flocking around the table, wondering what’s cooking.
How to store High-Protein Meal-Prep Salad
Making this salad ahead of time? Great idea! Store it in the fridge for up to 5 days in an airtight container. The flavors blend even more as it sits! If you want to save some for later, this salad doesn’t freeze well because of the greens, but it’s perfect for meal planning. Just keep the dressing separate if you’d like.
Tips to make High-Protein Meal-Prep Salad
Want to elevate your salad game? Here are some quick insider tricks:
- Swap the greens: Spinach or arugula can give a fresh twist.
- Add protein: Toss in some chickpeas, grilled chicken, or feta for extra oomph.
- Batch it up: Make extra lentils and grains; they’re great for later meals too!
Variation
Feeling adventurous? You can easily spice things up—add some diced avocado for creaminess, or sprinkle chili flakes for a little heat. Want a vegan option? Skip the tahini and use a cashew cream instead. You might even consider incorporating roasted vegetables for a comforting twist!
FAQs
1. Can I use different grains?
Absolutely! Farro, quinoa, or barley are great alternatives for this salad.
2. How do I make it ahead of time?
Cook your grains and lentils in advance, then store your fresh veggies and dressing separately until you’re ready to serve.
3. Can I freeze the leftovers?
While the lentils and grains freeze well, I’d avoid freezing the fresh salad due to the greens.
📌 Pin this recipe for your next cozy dinner night!
High-Protein Meal-Prep Salad
Ingredients
Method
- Cook the lentils and grain according to package instructions until al dente. Rinse them under cold water and set aside.
- In a large saucepan, toss in the chopped kale, cabbage, and green onion. Optionally, drizzle with olive oil, press in the garlic, and cook over low heat for about 3 minutes until the kale slightly wilts.
- In a large bowl, combine the cooked lentils, kamut, kale, cabbage, green onion, pumpkin seeds, hemp hearts, capers, and any other desired ingredients.
- In a medium bowl or jar, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, and garlic powder.
- Add dried herbs to taste, then gradually add cold water until you reach the desired consistency.
- Squeeze in fresh lemon juice to taste.
- Pour the dressing over the salad and sprinkle with black sesame seeds.
- Serve chilled.