High-Protein Meal-Prep Salad Recipe

Introduction

This high-protein meal-prep salad is a vibrant and nutritious dish perfect for busy weeknights or packed lunches. Featuring a hearty blend of lentils, whole grains, and fresh greens, it’s both satisfying and full of flavor. With a tangy tahini dressing, it’s a delicious way to fuel your day.

Ingredients

• 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, green and white parts)
• 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 (marjoram, oregano, or Italian)
• 6 tablespoons cold water
• 2 lemons (juice, or to taste)

Instructions

1. Step 1: Cook the lentils and grain separately according to the package instructions until al dente. Drain using a fine mesh strainer and rinse under cold water. Set aside to cool.
2. Step 2: (Optional) In a large saucepan, add the chopped kale, cabbage, and green onions. Drizzle with olive oil and press in the garlic cloves. Cook on low heat, stirring constantly, for about 3 minutes until the kale begins to wilt slightly.
3. Step 3: In a large bowl, combine the cooked lentils, cooked grain, sautéed or raw vegetables, pumpkin seeds, hemp hearts, and capers.
4. Step 4: Prepare the dressing by whisking together tahini, balsamic vinegar, Dijon mustard, maple syrup, garlic powder, and dried herbs in a bowl or jar. Once thickened, gradually add cold water in two tablespoon increments until the dressing reaches a smooth, pourable consistency. Add lemon juice to taste.
5. Step 5: Pour the dressing over the salad and toss to combine. Serve immediately or refrigerate for later use.

Tips & Variations

• Swap kamut for quinoa or barley to vary the texture and flavor.
• Add roasted vegetables like sweet potatoes or beets for extra color and nutrients.
• For added protein, mix in cooked chicken, tofu, or chickpeas.
• Use apple cider vinegar instead of balsamic for a lighter dressing.
• Toast pumpkin seeds before adding for a nuttier flavor.

Storage

Store the salad and dressing separately in airtight containers in the refrigerator for up to 4 days. Mix just before serving to keep the greens fresh and crisp. Leftovers can be reheated briefly if ingredients are warmed, but the salad is best enjoyed cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this salad vegan?

Yes, this salad is naturally vegan if you choose plant-based grains and ensure the optional ingredients you use (like pumpkin seeds and hemp hearts) are vegan-friendly.

How long does this salad keep in the fridge?

When stored properly in airtight containers, the salad can last up to 4 days. Keep the dressing separate until ready to serve for best texture.

High-Protein Meal-Prep Salad Recipe

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★★★★★

4.6 from 127 reviews

• Author: Lana
• Total Time: 25 minutes
• Yield: 6 servings 1x
• Diet: Vegetarian

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Description

A wholesome, high-protein meal-prep salad featuring a nutrient-dense mix of lentils, kamut, kale, red cabbage, and a flavorful tahini-based dressing. Perfect for healthy eating with a balance of grains, vegetables, and seeds, this salad serves six and is great for make-ahead lunches or dinners.

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Ingredients

Scale 1x2x3x

Grains and Legumes

• 1 cup uncooked French lentils (or brown, or green lentils)
• 1 cup uncooked kamut (or farro, barley, or quinoa)

Vegetables

• 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, green and white parts)
• 3 cloves garlic (optional)

Seeds and Others

• Drizzle of extra-virgin olive oil (optional)
• 1/3 cup raw pumpkin seeds (optional)
• 2 tablespoons hemp hearts (optional)
• 1 1/2 tablespoons capers (preferably low-sodium, rinsed) (optional)

Dressing

• 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 (marjoram, oregano, or Italian)
• 6 tablespoons cold water
• 2 lemons (juice, or to taste)

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Instructions

1. Cook the grains and lentils: Cook the lentils and kamut (or chosen grain) separately according to package instructions until al dente. Drain using a fine mesh strainer and rinse under cold water to cool. Set aside to drain completely.
2. Sauté the vegetables (optional): In a large saucepan, add the chopped kale, chopped cabbage, and sliced green onions. Drizzle with extra-virgin olive oil and add pressed garlic cloves. Cook over low heat for about 3 minutes, stirring constantly, until the kale is slightly wilted.
3. Combine salad components: In a large bowl, mix together the cooked and cooled grains and lentils, sautéed vegetables, raw pumpkin seeds, hemp hearts, capers, and any additional optional ingredients like barberries or long pepper powder if using.
4. Prepare the dressing: In a medium bowl or jar with a tight lid, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, garlic powder, and dried herbs until smooth. The tahini will seize initially. Gradually add the cold water, two tablespoons at a time, whisking until the dressing loosens to a creamy consistency. Finish by adding fresh lemon juice to taste.
5. Toss and serve: Add the dressing to the salad mixture and toss thoroughly to coat. Garnish with freshly ground black sesame seeds or additional seeds of choice before serving.

Notes

• Use any sturdy grain like farro, quinoa, or barley if kamut is unavailable.
• Cooking the vegetables is optional; they add a mild wilted texture and flavor.
• Capers add a subtle briny flavor; rinse well if low sodium is preferred.
• Tahini dressing can be adjusted for consistency by adding more or less water.
• For extra protein, hemp hearts and pumpkin seeds are excellent additions.
• The salad keeps well refrigerated for up to 4 days, making it ideal for meal prep.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Salad
• Method: Stovetop
• Cuisine: Mediterranean

Keywords: high-protein salad, meal prep salad, lentil salad, grain salad, tahini dressing, healthy lunch, vegetarian salad