New Year High Protein Salad

Last January, I stood in my kitchen staring at leftover quinoa and a half-empty fridge, determined to break the cycle of heavy comfort food. I tossed together whatever looked bright and alive, drizzled it with lemon, and took a bite that tasted like possibility. That scrappy bowl became this salad, the one I now make every time I need to feel light and strong at the same time.

I brought this to a potluck once, worried it looked too simple next to lasagnas and casseroles. By the end of the night, the bowl was scraped clean and three people had texted me for the recipe. Sometimes the brightest, crunchiest thing on the table is exactly what everyone craves.

Ingredients

• Cooked quinoa: The nutty base that soaks up dressing beautifully, use day-old quinoa for the best texture since it firms up in the fridge.
• Chickpeas: Creamy little protein bombs that add substance, rinse them well to avoid any tinny taste from the can.
• Cooked chicken breast: Keeps the salad hearty and filling, but you can skip it entirely and lean on chickpeas or tofu without losing a thing.
• Feta cheese: Salty, tangy crumbles that melt into every bite, though the salad shines even without it if you need dairy-free.
• Cherry tomatoes: Juicy bursts of sweetness that balance the lemon, halve them so they release their flavor into the bowl.
• Cucumber: Crisp and cooling, it adds crunch that keeps the salad from feeling heavy.
• Red bell pepper: Adds color and a subtle sweetness, dice it small so it mingles rather than dominates.
• Red onion: A sharp bite that wakes everything up, soak it in cold water for five minutes if raw onion overwhelms you.
• Baby spinach: Tender greens that wilt slightly under the dressing, creating pockets of soft contrast.
• Extra virgin olive oil: The silky backbone of the dressing, use your best bottle since it really shows here.
• Lemon juice: Freshly squeezed is non-negotiable, bottled juice tastes flat and sad next to the real thing.
• Dijon mustard: Emulsifies the dressing and adds a subtle tang, do not skip it or the oil will separate.
• Garlic: One clove minced fine brings warmth without overpowering, more than that and it turns aggressive.
• Fresh parsley: Bright, grassy finish that makes the whole bowl taste alive.
• Toasted pumpkin seeds: Nutty crunch that elevates every forkful, toast them yourself for a minute in a dry pan.

Instructions

Build the base:

Combine the quinoa, chickpeas, chicken, and feta in a large bowl, breaking up any clumps of quinoa with your fingers. Let the ingredients tumble together loosely so the dressing can coat everything later.

Add the color:

Toss in the tomatoes, cucumber, bell pepper, onion, and spinach, mixing gently so the spinach does not bruise. The bowl should look like a confetti explosion of reds, greens, and golds.

Make the dressing:

Whisk the olive oil, lemon juice, mustard, garlic, salt, and pepper in a small bowl until it thickens slightly and turns pale yellow. Taste it on your fingertip and adjust the salt or lemon to your liking.

Dress and toss:

Pour the dressing over the salad and toss with your hands or two spoons until every leaf and grain glistens. Do not drown it, you want just enough to coat without pooling at the bottom.

Garnish and serve:

Scatter the parsley and pumpkin seeds over the top, pressing them lightly into the surface. Serve right away for maximum crunch, or chill it for half an hour if you like your salads cold and the flavors melded.

Save

One Sunday afternoon, I packed this salad into jars for the week ahead, layering the dressing at the bottom and the greens on top. Each lunch felt like opening a little gift to myself, proof that taking care of your body does not have to taste like deprivation.

Making It Your Own

Swap the chicken for grilled shrimp or seared tofu depending on your mood. Add diced avocado for creaminess, or toss in roasted sweet potato cubes if you want something heartier. I have even stirred in leftover roasted vegetables and it never disappoints.

Storage and Meal Prep

Keep the dressed salad in an airtight container for up to two days, though the spinach will soften over time. For longer storage, pack the dressing separately and toss just before eating. The quinoa and chickpeas hold up beautifully in the fridge for four days on their own.

Pairing and Serving Ideas

This salad shines as a light lunch on its own, but it also works as a side next to grilled fish or roasted chicken. I love it with a glass of chilled Sauvignon Blanc or sparkling water spiked with lemon and mint.

• Serve it in wide shallow bowls so every ingredient is visible and inviting.
• Double the recipe for a crowd and watch it vanish faster than you expect.
• Pack it for picnics or potlucks since it travels well and tastes better at room temperature.

Save

This salad has become my reset button, the thing I make when I want to feel like myself again. I hope it does the same for you.

Recipe FAQs

→ Can I make this salad vegetarian?

Yes, simply omit the chicken and double the chickpeas or add cooked tofu to maintain the protein content.

→ Is it possible to make this salad dairy-free?

Omit the feta cheese or substitute it with goat cheese or a dairy-free alternative for a creamy touch.

→ How should I store leftovers?

Keep the salad refrigerated in an airtight container and consume within 2 days for optimal freshness.

→ Can I prepare the dressing ahead of time?

Yes, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper and store it separately in the fridge up to 3 days.

→ What additional garnishes can enhance this salad?

Avocado slices or toasted nuts complement the textures and add richness to the salad.