Fresh & Zingy High Protein Tomato Basil Salad Recipe

My Mediterranean-inspired high protein tomato basil salad brings unexpected zest to your lunch routine.

Fresh vine-ripened tomatoes burst with vibrant flavor alongside lean protein sources.

Crisp herbs dance across each colorful bite, creating a nutritious meal in minutes.

Protein-packed ingredients make this recipe a delightful choice for health-conscious individuals.

Layered textures and bright ingredients promise satisfaction without heavy calories.

Chopped basil and robust protein elements combine seamlessly for a refreshing experience.

You’ll love how quickly this salad comes together with minimal kitchen effort.

High Protein Tomato Basil Salad: Reasons to Love

• Lightning-fast recipe ready in just 15 minutes from start to finish.
• Packed with multiple protein sources like chicken, chickpeas, mozzarella, and seeds for muscle-building nutrition.
• Perfect for lunch, dinner, meal prep, or a satisfying post-workout meal that adapts to different dietary preferences.
• Bursting with vibrant colors, fresh ingredients, and light Mediterranean-inspired flavors that scream seasonal eating.

What’s in High Protein Tomato Basil Salad

• Grilled Chicken: Lean protein that adds substantial muscle-building nutrients.
• Chickpeas: Plant-based protein with hearty texture and nutritional boost.
• Mozzarella: Soft cheese providing additional protein and creamy element.

• Cherry Tomatoes: Sweet and juicy base that adds vibrant color and fresh flavor.
• Quinoa: Complete protein grain with nutty taste and light texture.
• Red Onion: Sharp flavor that provides crisp bite and aromatic depth.

• Olive Oil: Smooth, heart-healthy base for creating balanced dressing.
• Balsamic Vinegar: Tangy liquid that adds rich, complex flavor profile.
• Dijon Mustard: Zesty condiment that helps emulsify and enhance dressing.
• Honey: Optional natural sweetener for balancing vinegar's acidity.
• Garlic: Aromatic ingredient that provides robust, savory undertone.
• Salt and Pepper: Essential seasonings for enhancing overall taste.

• Sunflower Seeds, Hemp Seeds: Crunchy protein-rich garnish with nutty flavor.
• Fresh Basil: Aromatic herb that adds bright, fresh Mediterranean essence.

Assembling High Protein Tomato Basil Salad

Step 1: Whip Up the Zesty Dressing

• Olive oil
• Balsamic vinegar
• Dijon mustard
• Honey
• Minced garlic
• Salt
• Black pepper

Whisk until the dressing becomes smooth and well combined. Set aside to let the flavors mingle.

Step 2: Build Your Protein-Packed Base

• Cherry tomatoes
• Fresh mozzarella
• Chickpeas
• Cooked quinoa
• Grilled chicken
• Fresh basil leaves
• Thinly sliced red onion

Step 3: Marry the Flavors

Gently pour the prepared dressing over the salad ingredients. Use a light touch to coat everything evenly without crushing the delicate components.

Step 4: Add Crunch and Extra Protein

• Sunflower seeds
• Hemp seeds

Step 5: Serve and Savor

You can enjoy the salad immediately or let it rest in the refrigerator for 15 minutes to allow the flavors to deepen and merge. The choice is yours – deliciousness awaits!

Smart Advice for High Protein Tomato Basil Salad

• Customize Protein Sources: Swap grilled chicken with tofu, tempeh, or hard-boiled eggs for vegetarian or alternative protein options that suit different dietary preferences.
• Maximize Freshness: Slice tomatoes and add basil just before serving to prevent wilting and maintain crisp, vibrant textures in the salad.
• Boost Nutritional Value: Add extra protein-rich ingredients like edamame, white beans, or lentils to increase the overall protein content and create a more filling meal.
• Control Dressing Intensity: Adjust the amount of Dijon mustard and garlic to personalize the dressing's tanginess and ensure it matches your taste preferences.
• Prep Ahead Smartly: Store dressing and salad ingredients separately in the refrigerator to prevent sogginess, and combine just before eating for optimal flavor and texture.

Keeping High Protein Tomato Basil Salad Tasting Great

• Store leftovers in an airtight container for up to 2-3 days, keeping the salad fresh and preventing moisture buildup.
• Keep salad dressing in a separate sealed container to maintain ingredient crispness and prevent soggy textures.
• Carefully warm the salad at room temperature for 10-15 minutes before serving to preserve delicate ingredients like mozzarella and basil.
• Before serving, gently stir the salad and add a splash of fresh dressing to revive flavors and restore original texture.

Pairing Ideas for High Protein Tomato Basil Salad

• Sauvignon Blanc or Pinot Grigio perfectly complement the bright tomato and basil flavors, cutting through the richness of mozzarella and chicken.
• Rustic sourdough or ciabatta provide a delightful textural contrast, helping to soak up the tangy balsamic dressing and adding a satisfying crunch.
• Mint or basil-infused cold tea creates a refreshing accompaniment that echoes the salad's herbal notes while cooling down the protein-packed dish.
• Lemon or grapefruit-flavored sparkling water adds a zesty brightness that enhances the salad's fresh ingredients and cleanses the palate between bites.

Ways to Switch Up Tomato Basil Salad

• Vegan Protein Powerhouse: Replace mozzarella with tofu cubes, swap chicken with grilled tempeh or seitan, and use agave instead of honey for a completely plant-based version.
• Mediterranean Herb Variation: Swap basil for fresh oregano and mint, add kalamata olives, and include crumbled feta cheese for a Greek-inspired protein salad.
• Spicy Southwestern Remix: Replace balsamic vinegar with lime juice, add black beans instead of chickpeas, incorporate diced jalapeños, and sprinkle with cilantro for a zesty kick.
• Low-Carb Keto Option: Eliminate quinoa, double the protein sources, use extra chicken or hard-boiled eggs, and increase healthy fats by adding sliced avocado and extra olive oil.

High Protein Tomato Basil Salad Clarified

• Why use quinoa in this salad?

Quinoa adds complete protein, essential amino acids, and a nutty texture to the salad, boosting its nutritional value and making it more filling.

• Can I make this salad vegetarian?

Yes, simply replace grilled chicken with tofu, tempeh, or additional chickpeas to maintain high protein content.

• Is this salad good for meal prep?

Absolutely! This salad stays fresh in the refrigerator for 2-3 days, making it perfect for quick lunches or advance preparation.

• How can I increase protein further?

Add extra protein sources like hard-boiled eggs, additional grilled chicken, or swap mozzarella for a higher protein cheese like feta.

High Protein Tomato Basil Salad Recipe

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4.9 from 38 reviews

• Total Time: 20 minutes
• Yield: 4 1x

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Description

Mediterranean protein-packed tomato basil salad delivers a refreshing blend of fresh herbs and lean protein. Crisp vegetables and zesty seasoning create a light, nutritious meal you’ll crave as a quick lunch or summer side dish.

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Ingredients

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Protein Sources:

• 1 grilled chicken breast, sliced
• 1 ½ cups cooked chickpeas (or one 15-ounce can, drained and rinsed)
• 1 cup cooked quinoa
• 1 cup fresh mozzarella balls

Vegetables and Herbs:

• 2 cups cherry or grape tomatoes, halved
• ¼ cup fresh basil leaves, torn
• ¼ cup red onion, thinly sliced
• 1 clove garlic, minced

Dressing and Garnish:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 2 tablespoons sunflower seeds or hemp seeds
• Salt and pepper, to taste

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Instructions

1. Craft a vibrant dressing by whisking olive oil, balsamic vinegar, Dijon mustard, honey, minced garlic, salt, and pepper in a small container until smoothly blended.
2. Prepare a spacious mixing bowl and add cherry tomatoes, fresh mozzarella cubes, protein-packed chickpeas, fluffy quinoa, tender grilled chicken strips, fragrant basil leaves, and thinly sliced red onion.
3. Gently cascade the prepared dressing over the salad ingredients, using a delicate folding motion to ensure each component gets evenly coated without crushing delicate elements.
4. Enhance the salad’s texture and nutritional profile by sprinkling a generous handful of crunchy sunflower seeds or nutrient-dense hemp seeds across the top.
5. For optimal flavor development, allow the salad to rest in the refrigerator for approximately 15 minutes, enabling the ingredients to harmonize and intensify their taste profile.
6. Serve chilled as a robust and refreshing meal, perfect for a quick lunch or light dinner option that delivers maximum protein and vibrant Mediterranean-inspired flavors.

Notes

• Boost protein content by adding grilled tofu or hard-boiled eggs for vegetarian and plant-based alternatives.
• Customize the salad’s heat level by incorporating fresh jalapeños or red pepper flakes for spice lovers.
• Store leftover salad separately from dressing to maintain ingredient crispness and prevent sogginess.
• Swap quinoa with cauliflower rice for a lower-carb option that keeps the high-protein profile intact.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Lunch, Snacks, Dinner
• Method: None
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 450
• Sugar: 18 g
• Sodium: 900 mg
• Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 12 g
• Trans Fat: 0 g
• Carbohydrates: 50 g
• Fiber: 7 g
• Protein: 15 g
• Cholesterol: 30 mg