Easy • Crunchy • Satisfying • Meal-Prep Friendly

This salad is packed with lean protein, fiber-rich veggies, and a bold, creamy dressing that ties everything together. Perfect for lunch, dinner, or healthy meal prep.

⏱️ TIME & SERVINGS

  • Prep Time: 20 minutes
  • Cook Time: 10–15 minutes (if cooking protein)
  • Total Time: ~30 minutes
  • Servings: 4 large portions

🧾 INGREDIENTS

🥩 PROTEIN (Choose One or Mix)

  • 2 cups cooked chicken breast, finely chopped
    (grilled, baked, or rotisserie)
  • OR 2 cups cooked turkey breast
  • OR 2 cans (15 oz each) chickpeas, drained & rinsed
  • OR 2 cups cooked shrimp, chopped
  • OR 2 cups extra-firm tofu, baked or pan-seared

👉 Protein target: 25–35g per serving

🥬 SALAD BASE (CRUNCHY & CHOPPED)

  • 3 cups romaine lettuce, finely chopped
  • 2 cups green cabbage, finely chopped
  • 1 cup red cabbage, finely chopped
  • 1 cup English cucumber, diced small
  • 1 cup cherry tomatoes, chopped
  • ½ cup red onion, finely diced
  • ½ cup shredded carrots

🧀 EXTRA PROTEIN BOOST (Optional but Recommended)

  • ¾ cup cooked quinoa
  • ½ cup crumbled feta or goat cheese
  • ¼ cup roasted pumpkin seeds or almonds
  • 2 hard-boiled eggs, chopped

🥣 CREAMY HIGH-PROTEIN DRESSING

  • ½ cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice or apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon honey or maple syrup (optional)

👉 Adds 8–10g protein per serving

👩‍🍳 STEP-BY-STEP INSTRUCTIONS

Step 1: Prepare the Protein

  1. If cooking chicken or turkey:
    • Season with salt, pepper, and garlic powder.
    • Grill or pan-sear until fully cooked.
    • Let rest 5 minutes, then chop finely.
  2. If using chickpeas or tofu:
    • Pat dry.
    • Roast or pan-sear for extra texture (optional).

Step 2: Chop the Vegetables

  • Finely chop all vegetables into small, uniform pieces.
  • Smaller pieces = better texture and flavor in every bite.

Step 3: Make the Dressing

  1. In a bowl or jar, whisk together:
    • Greek yogurt
    • Olive oil
    • Lemon juice
    • Dijon mustard
    • Garlic
    • Salt & pepper
  2. Taste and adjust seasoning.

Step 4: Assemble the Salad

  1. In a large bowl, add:
    • All chopped vegetables
    • Cooked protein
    • Optional add-ins
  2. Pour dressing over the salad.
  3. Toss thoroughly until everything is well coated.

🍴 SERVING IDEAS

  • Eat as-is for a complete meal
  • Serve in lettuce cups
  • Wrap in a whole-wheat tortilla
  • Scoop with whole-grain crackers
  • Add to meal-prep containers for the week

⭐ TIPS FOR MAXIMUM CRUNCH

  • Chop everything the same size
  • Keep dressing separate until serving
  • Add nuts/seeds just before eating
  • Use cold, crisp vegetables

🧊 STORAGE & MEAL PREP

  • Store undressed salad in airtight containers
  • Keeps fresh 3–4 days in the fridge
  • Dressing lasts up to 5 days refrigerated
  • Best to assemble just before eating

🔄 FLAVOR VARIATIONS

🌮 Southwest

  • Add black beans, corn, avocado
  • Use lime juice & cumin in dressing

🇬🇷 Mediterranean

  • Add olives, cucumber, feta
  • Use oregano & red wine vinegar

🥬 Asian-Inspired

  • Add edamame, sesame seeds
  • Use soy sauce & rice vinegar

🥓 Keto / Low-Carb

  • Skip quinoa & chickpeas
  • Add bacon, cheese, avocado

💪 MACRO ESTIMATE (Per Serving – Chicken Version)

  • Calories: ~400–450
  • Protein: 30–35g
  • Carbs: 20–25g
  • Fat: 15–18g