13 High-Protein High-Fiber Salads for Spring
Reviewed by Dietitian Jessica Ball, M.S., RD
These powerful salads are here to help you stay satisfied until your next meal. Ingredients like chicken, fish and tofu give these dishes at least 15 grams of protein per serving to help promote healthy digestion, muscle recovery and satiety. Plus, seasonal foods like strawberries, broccoli and kale—in addition to nuts, seeds and whole grains—give each serving at least 6 grams of fiber, a nutrient that can support gut health and lower the risk of chronic disease. Prepare our Pasta Salad with Arugula-Lemon Pesto when you’re in the mood for a zesty and fragrant lunch or dinner. Or, make our Breakfast Salad with Egg & Salsa Verde Vinaigrette to get your greens early in the day.
The Best Chicken Caesar Salad
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This timeless chicken Caesar salad features a zesty dressing made with Greek-style yogurt. Our dressing calls for anchovy paste, which adds that signature savory flavor Caesar salad is known for. Any leftover anchovy paste can be used to enhance vinaigrettes, dips or sauces. You can use whole anchovies, if you prefer, but you’ll need to blend them or mash them with the flat side of a large chef’s knife before adding them to the dressing.
Pasta Salad with Arugula-Lemon Pesto
If you want proof that school gardens help create sophisticated and adventurous eaters, look no further. Just say "arugula-lemon pesto" to yourself and marvel that the origin of this pasta salad recipe is a cookbook that is an offshoot of school garden programs in Vermont. Recipe adapted from VT Feed.
Breakfast Salad with Egg & Salsa Verde Vinaigrette
Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
This healthy, super-fast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.
Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
Collard Green Salad with Peanut Vinaigrette
A Top Chef finalist and James Beard Award nominee, Dawn Burrell is also an Olympian. She found her love of food while traveling the world with the USA Track & Field team. That journey is what inspired her signature global comfort cooking style, which explores the intersection of African and Asian foods. Here, raw collard greens are massaged with a tangy peanut vinaigrette—featuring lime juice, ginger and fish sauce—to tenderize the leaves, like you would do with kale.
Celeriac & Lentil Salad with Poached Eggs
Gnarly and knotty, celeriac (aka celery root) is a staple on many French bistro menus, often shredded and tossed with rémoulade sauce. Here, it's diced and combined with lentils and plenty of other veggies, along with a poached egg on top, for a salad packed with staying power.
Avocado Tuna Salad
Jazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.
Hearty Breakfast Salad with Roasted Cabbage & Baked Feta
A breakfast salad is a fresh, delicious way to start your day with ample veggies. This recipe gets a hearty twist with additions like cabbage and feta. For brunch guests, put the components out buffet-style so they can build their own bowls.
Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
Roasting lemons mellows their tartness and creates a layer of caramelized flavor that pairs well with the raw broccoli and savory quinoa in this healthy chicken dinner salad. Even better, the chicken and lemons roast on one sheet pan, making cleanup a breeze.
Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
Strawberry Spinach Salad with Avocado & Walnuts
Serve this summery strawberry spinach salad alongside soup or a half sandwich, or top with grilled chicken or roasted salmon for a complete and easy healthy meal.
Artichoke, Chickpea & Mozzarella Pasta Salad
This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.
Read the original article on Eating Well.
