Can you smell the crunch of fresh veggies mingling with nutty tahini?
If you’re on the hunt for a high-protein meal-prep salad that’s as colorful as it is delicious, you’re in for a treat! This salad is quick to whip up, loaded with textures, and perfect for those busy weeks when you still want to eat something healthy. You’ll savor every bite while feeling good about your meal prep game!
Why make this recipe
Why spend hours slaving away in the kitchen when you can have a gorgeous, nutrient-packed salad ready in no time? Here are a few reasons this recipe should find its way onto your weekly meal list:
- Easy cleanup: Say goodbye to messy kitchens; this one is a straightforward process.
- Budget-friendly: Packed with whole grains and legumes, it’s easy on the wallet too!
- Gem for meal prep: It holds up throughout the week, saving you time during those hectic weekdays.
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 (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 (like marjoram, oregano, or Italian)
- 6 tablespoons cold water
- 2 lemons (juice (or to taste))
Directions
Getting this salad ready is a breeze! Just follow these simple steps:
Cook the lentils and grain: Prepare the lentils and your choice of grain according to package instructions until al dente. Rinse them under cold water in a fine mesh strainer and set aside.
Cook the veggies (optional): In a large saucepan, toss in the chopped kale, cabbage, and green onion. If you’re feeling fancy, drizzle a little olive oil in, press in the garlic, and cook over low heat for about 3 minutes, stirring constantly until the kale slightly wilts.
Combine: In a large bowl, mix together the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, and any other goodness you’ve added.
Make the dressing: In a medium bowl or jar, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, and garlic powder. Add dried herbs to taste. Gradually add cold water, 2 tablespoons at a time until you reach your desired consistency. Squeeze in fresh lemon juice for that zing!
Serve: Pour the dressing over the salad and sprinkle with freshly ground black sesame seeds.
How to make High-Protein Meal-Prep Salad (Overview)
Tossing together this high-protein meal-prep salad is almost too easy—trust me! Start by cooking your grains and lentils separately, always remember to rinse them (nobody likes a starchy mess). As you wilt the veggies, feel free to plug in your favorite podcast—it keeps things lively! Combine everything in a grand mixing bowl and wow your friends with that tahini dressing that’s creamier than your favorite pair of sweatpants.
Don’t skip toasting the garlic—you’ll thank yourself later!
How to serve High-Protein Meal-Prep Salad
This salad is a visual delight, brightly colored with greens, purples, and pops of yellow from the dressing. It’s not just a feast for the eyes; the crunchiness of the cabbage paired with creamy tahini results in an ideal blend of flavors and textures. Pair it with grilled chicken for a satisfying lunch or enjoy it as part of a veggie bowl alongside roasted sweet potatoes. Serve chilled, and watch your dinner guests marvel at your impressive salad skills!
How to store High-Protein Meal-Prep Salad
Good news! This salad holds up well in the fridge for up to five days, so you’ve nailed your meal prep for the week! Just make sure to store it in an airtight container to keep it fresh. Reheating isn’t typically needed, but if you like it warm, toss it in a skillet for a few minutes. You can also layer the salad and dressing separately to keep everything crisp until you’re ready to eat.
Tips to make High-Protein Meal-Prep Salad
- Swap grains: Use whatever grains or legumes you have; brown rice can work wonders too!
- Add crunch: Toast those pumpkin seeds for an extra layer of flavor.
- Herb it up: Fresh herbs amp up the freshness—think parsley or cilantro for a vibrant kick.
- Acidity matters: Adjust the lemon juice to your liking; it can really elevate the salad!
- Get crazy with toppings: Add chickpeas or cherry tomatoes to bulk it up as you please.
Variation
Want to switch it up? Make it vegan by leaving out the optional ingredients like capers and add some roasted chickpeas instead. Craving a different flavor? Try adding a bit of sriracha or smoked paprika for a spicy twist.
FAQs
Can I make this salad ahead of time?
Absolutely! It’s perfect for a meal prep and keeps well for up to five days in the fridge.
How can I make this salad gluten-free?
Simply swap kamut or any grains for quinoa or any gluten-free options.
What can I use instead of tahini?
If tahini isn’t your jam, a mix of almond butter or peanut butter can work. Just adjust the water for consistency!
📌 Pin this recipe for your next cozy dinner night!
High-Protein Meal-Prep Salad
Ingredients
Grains and Lentils
- 1 cup uncooked French lentils (or brown, or green)
- 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 pieces green onions (thinly sliced (green and white parts))
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 (like marjoram, oregano, or Italian)
- 6 tablespoons cold water Add gradually to achieve desired consistency.
- 2 pieces lemons (juice (or to taste))
Optional Ingredients
- Drizzle extra-virgin olive oil Optional for cooking vegetables.
- 3 cloves garlic Optional for cooking vegetables.
- 1/3 cup raw pumpkin seeds Optional, toast for extra flavor.
- 2 tablespoons hemp hearts Optional.
- 1 1/2 tablespoons capers (preferably low-sodium, rinsed) Optional.
Instructions
Cooking Grains and Lentils
- Prepare the lentils and your choice of grain according to package instructions until al dente. Rinse them under cold water in a fine mesh strainer and set aside.
Cooking Vegetables (Optional)
- In a large saucepan, toss in the chopped kale, cabbage, and green onion. If you’re feeling fancy, drizzle a little olive oil in, press in the garlic, and cook over low heat for about 3 minutes, stirring constantly until the kale slightly wilts.
Combining Ingredients
- In a large bowl, mix together the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, and any other goodness you’ve added.
Making the Dressing
- In a medium bowl or jar, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, and garlic powder. Add dried herbs to taste. Gradually add cold water, 2 tablespoons at a time until you reach your desired consistency. Squeeze in fresh lemon juice for that zing!
Serving
- Pour the dressing over the salad and sprinkle with freshly ground black sesame seeds.
Notes
Printable Recipe Card
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