Save to Pinterest On a rushed weeknight I dumped a few leftovers into a bowl and was surprised by how satisfying a simple high protein salad could be, so it became a go to when I wanted something fast and filling.
I once packed this for a picnic after a morning workout and watching everyone dig in made me realize how a simple bowl can turn a hurried meal into a shared moment.
Ingredients
- Skinless chicken breast 200 g: A lean protein that you can grill or poach ahead and slice thin for quick assembly.
- Canned chickpeas 100 g: Rinsed and drained they add fiber and bulk and balance the meat without extra cooking.
- Boiled eggs 2: Halved they bring creaminess and extra protein to keep you satisfied.
- Baby spinach 100 g: Tender leaves that wilt slightly with warm chicken for a silky texture.
- Cucumber 1 small: Diced for cool crunch and to lengthen the salad without extra calories.
- Cherry tomatoes 10: Halved for bursts of sweetness that brighten the bowl.
- Red bell pepper half: Diced for color and vitamin C which keeps the salad fresh tasting.
- Red onion quarter: Thinly sliced for sharpness use less if you prefer a milder bite.
- Carrot 1 small: Grated for texture and a touch of natural sweetness.
- Greek yogurt 2 tbsp: 0% fat yogurt makes the dressing creamy with minimal calories.
- Lemon juice 1 tbsp: Adds lift and keeps the flavors bright.
- Dijon mustard 1 tsp: A little sharpness that stabilizes the dressing and adds depth.
- Olive oil 1 tsp: A drizzle for mouthfeel and to help carry flavors.
- Salt and black pepper to taste: Simple seasoning that makes the other ingredients sing.
- Pumpkin seeds 1 tbsp optional: Toasted they add a nutty crunch and a few extra calories for satiety.
- Fresh parsley or chives: Chopped for herb freshness that lifts the whole salad.
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Instructions
- Slice the protein:
- Slice the cooked chicken into thin strips and halve the boiled eggs so they sit nicely on the salad.
- Prep the vegetables:
- Wash the spinach then dice cucumber and bell pepper halve tomatoes thinly slice the onion and grate the carrot so everything is ready to toss.
- Whisk the dressing:
- In a small bowl whisk Greek yogurt lemon juice Dijon mustard olive oil salt and pepper until smooth and glossy.
- Assemble the salad:
- In a large bowl combine spinach vegetables chickpeas chicken and eggs then drizzle the dressing over and toss gently.
- Finish and serve:
- Top with pumpkin seeds and chopped herbs and serve immediately to keep textures fresh.
Save to Pinterest 
Save to Pinterest This salad turned into a weekend staple after I served it when friends dropped by unexpectedly and everyone agreed it tasted like effort even though it took minutes to put together.
Variations I Reach For
For a pescatarian twist swap the chicken for grilled salmon and use the same dressing for a richer mouthfeel.
Diet swaps and tweaks
To make it vegan omit the eggs and chicken add extra chickpeas or pan seared tempeh and use a plant based yogurt for the dressing.
Storage and meal prep
Store components separately in the fridge for up to three days and combine before eating for the best texture.
- Keep dressing in its own jar and shake before using.
- Store seeds and herbs separately to preserve crunch and color.
- Assemble just before eating for maximum freshness.
Save to Pinterest 
Save to Pinterest Make a batch on Sunday and you have a fast satisfying meal all week that still feels like something you made with care.
Common Recipe Questions
- → Can I swap the chicken for a plant-based protein?
Yes. Grilled tofu, tempeh or extra chickpeas provide similar protein and texture. Press and marinate tofu before grilling for better flavor and browning.
- → How do I prevent the greens from wilting?
Keep the dressing separate until serving and dry the spinach thoroughly after washing. Toss just before eating to preserve crispness.
- → What are quick dressing adjustments for lower fat?
Use fat-free Greek yogurt and reduce olive oil to a teaspoon or omit it; add extra lemon and Dijon for brightness without extra fat.
- → How long can I store the assembled components?
Store cooked proteins and chopped vegetables in airtight containers in the fridge for up to 2 days. Once dressed, the salad is best eaten within 24 hours.
- → How can I boost fiber and crunch without adding many calories?
Add raw grated carrot, cucumber and a small sprinkle of pumpkin seeds or toasted sunflower seeds for crunch and fiber with minimal calories.
- → Are there simple swaps for egg or dairy allergies?
Omit boiled eggs and use dairy-free yogurt or a lemon-tahini dressing. Increase chickpeas or add grilled tempeh for extra protein.
